What It Feels Like to Have a Panic Attack: 12 Symptoms
When you're in the midst of a panic attack, your heart races, breathing becomes difficult, and clarity of thought seems out of reach. These intense symptoms signify the experience of a panic attack.
A panic attack is a sudden episode of intense anxiety characterized by an exaggerated physical response to perceived danger, whether real or imagined.
This sudden surge of overwhelming fear or anxiety triggers specific physical and psychological symptoms, often reaching peak intensity within minutes.
Panic attack symptoms can arise in response to a frightening event or emerge seemingly out of nowhere. Understandably, the abrupt onset and lack of control can make them feel daunting and distressing.
While panic attacks may be a one-time occurrence for some individuals, for others, they can recur. This recurrence often coincides with a mental health condition such as panic disorder. Nonetheless, panic attacks are manageable.
The initial step in managing panic attack symptoms, whether sporadic or frequent, involves recognizing and understanding them.
Symptoms of Panic Attacks
During a panic attack, a combination of physical, emotional, and cognitive symptoms may manifest simultaneously. According to the Diagnostic and Statistical Manual of Mental Disorders, 5th edition, text revision (DSM-5-TR), experiencing four or more of the following symptoms warrants a formal diagnosis:
1. Heart palpitations
2. Sweating
3. Trembling or shaking
4. Shortness of breath or feeling smothered
5. Choking sensation
6. Chest pain
7. Nausea or abdominal discomfort
8. Dizziness or lightheadedness
9. Derealization or depersonalization
10. Fear of losing control or dying
11. Numbness or tingling
12. Chills or hot flashes
Each symptom contributes to the overall experience of a panic attack, intensifying feelings of anxiety and distress.
Heart Palpitations and Rapid Heartbeat
A common panic attack symptom is a rapidly accelerating heart rate, often accompanied by sensations of palpitations or thumping at pulse points. Typically, heart rate returns to normal as the panic attack subsides.
Sweating
As part of the panic response, sweating may occur, albeit temporarily. Although uncomfortable, this symptom is natural and tends to diminish after a few minutes.
Trembling or Shaking
Excessive and uncontrollable trembling, particularly in the hands and legs, is often among the first symptoms experienced during a panic attack. Trembling may persist, albeit less intensely, following the resolution of other symptoms.
Shortness of Breath and Smothering Sensation
Many individuals hyperventilate or perceive a suffocating sensation during a panic attack, leading to coughing, gagging, or vomiting. This response is a natural reaction to the surge of adrenaline accompanying anxiety.
Feeling of Choking
Similarly, feelings of choking may arise due to hyperventilation, exacerbating panic attack symptoms. Despite its discomfort, recognizing this sensation as a product of anxiety, rather than a physical threat, may aid in regaining control.
Chest Pain or Discomfort
Amidst heart palpitations and hyperventilation, individuals may experience anxiety-related chest pain. While common during panic attacks, it's essential to seek medical evaluation if chest pain is unfamiliar to rule out cardiac conditions.
Nausea or Abdominal Distress
Adrenaline release during panic attacks may induce nausea or stomach pain, peaking within the first 10 minutes of an attack. These symptoms often dissipate as anxiety subsides, though lingering nausea may persist.
Dizziness, Unsteadiness, Lightheadedness, or Fainting
The combination of physiological responses to panic, such as rapid heartbeat and hyperventilation, may result in feelings of dizziness or lightheadedness. Stability typically returns post-panic attack resolution.
Derealization or Depersonalization
During peak panic attack symptoms, individuals may experience derealization, perceiving surroundings as unreal, or depersonalization, feeling disconnected from one's body. These sensations diminish as anxiety wanes.
Fear of Losing Control
Intense panic attack symptoms may evoke feelings of losing control or reality distortion, creating an overwhelming sense of confinement. These emotions are transient and don't necessarily reflect mental health status.
Fear of Dying
Common during early panic attacks or infrequent occurrences, fear of dying may arise due to the intensity of physical symptoms and heightened anxiety. However, panic attack symptoms aren't typically life-threatening.
Numbness or Tingling Sensations
Pins-and-needles sensations or numbness throughout the body may result from anxiety-induced adrenaline release. These sensations usually dissipate within minutes.
Chills or Heat Sensations
In addition to sweating, individuals may experience chills or hot flashes during panic attacks, reflecting the body's adaptation to heightened stress levels.
Other Panic Attack Symptoms
Crying, headaches, or vomiting may accompany panic attacks, though a formal diagnosis requires meeting at least four of the detailed symptoms listed above.
Understanding the Experience of a Panic Attack
During a panic attack, the intense physical sensations may resemble those of a heart attack, exacerbating distress. Concurrent emotional and mental symptoms, such as catastrophic thinking or imminent danger perception, add to the overwhelming experience.
These sensations and emotions may not always correlate with a specific trigger, as panic attacks can occur unexpectedly, even during periods of rest or sleep. The abrupt nature of panic attacks often contributes to their distressing nature.
While some individuals experience panic attacks as isolated incidents, others may endure recurrent episodes throughout their lives.
Types of Panic Attacks
Panic attacks may manifest as expected or unexpected occurrences, each with unique triggers and implications.
Unexpected Panic Attacks
Occurring suddenly and without apparent cause, unexpected panic attacks lack specific triggers and can arise anywhere at any time. This unpredictability amplifies their distressing nature, contributing to
