Imagine you are at work, in the grocery store, or driving home when suddenly your heart races, your chest tightens, and a sense of dread floods your mind. You might feel as if you are losing control or even dying. These frightening experiences are known as panic attacks—sudden episodes of intense fear that often occur without clear warning.
Panic attacks are more common than many people realize. According to the American Psychological Association, about one in ten adults will experience at least one in their lifetime. For some, these episodes become recurrent and develop into panic disorder, a treatable mental health condition.
At Tree Roots Clinic, we help individuals understand panic attacks, manage symptoms, and reclaim a sense of safety. This guide explains what a panic attack really feels like, why it happens, and how to get both immediate and long-term help.
A panic attack can feel like a sudden, overwhelming surge of fear and physical distress. While symptoms vary from person to person, they often peak within ten minutes and then gradually subside. Here are the sensations many people describe:
These physical sensations are the body’s fight-or-flight response, the same system that activates when we face real danger. During a panic attack, however, this alarm occurs without an actual threat.
Because the symptoms are so intense, many people initially believe they are having a heart attack or other medical emergency. This fear often fuels the panic, creating a cycle that can feel impossible to stop.
Panic attacks can strike unexpectedly, but certain factors increase the likelihood:
Sometimes panic attacks occur without any identifiable trigger. This unpredictability can make people fear the next episode, which in turn may lead to avoidance behaviors such as staying home or avoiding crowded places.
During a panic attack, the brain’s amygdala, which regulates the fear response, signals danger even when there is none. This triggers the autonomic nervous system, releasing adrenaline and causing rapid heartbeat, fast breathing, and other physical changes.
Although these reactions are harmless, the intensity can be terrifying. Understanding that panic is a misfire of the body’s normal alarm system can help reduce fear of the attacks themselves.
When panic strikes, the goal is to ground yourself and reduce the body’s fight-or-flight response. These techniques can help you regain control:
Place a hand on your abdomen and inhale gently through your nose for a count of four, feeling your belly rise. Exhale through your mouth for a count of six. Continue for several minutes. This signals to the nervous system that it can calm down.
Remind yourself: “This is a panic attack. It is uncomfortable but not dangerous. It will pass.” Labeling the experience can reduce the fear of the unknown.
Engage your senses to bring attention back to the present. Try the 5-4-3-2-1 method: identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
Starting from your toes and moving upward, gently tense and release each muscle group. Progressive muscle relaxation reduces physical tension.
If you are in a public place, tell someone you trust or a staff member that you are experiencing a panic attack. Having reassurance can help you feel safer until the episode subsides.
Panic attack symptoms can mimic serious medical conditions. Call emergency services immediately if you experience new or severe chest pain, difficulty breathing, or if you are unsure whether your symptoms are related to panic or a physical health problem. It is better to have a doctor confirm that you are safe.
While immediate techniques can stop a panic attack in progress, long-term treatment addresses the underlying causes and reduces the frequency of future episodes.
CBT is the most effective psychotherapy for panic disorder. It helps you identify and challenge the thoughts that trigger panic, and teaches you to face fear safely through exposure techniques. Over time, you learn that panic attacks are not life-threatening and that you can cope without avoidance.
Certain medications can reduce the intensity or frequency of attacks:
Medication works best in combination with therapy and should be managed by a qualified healthcare provider.
Joining a support group or working with a therapist can provide encouragement and teach additional coping skills. Sharing experiences with others who understand panic disorder reduces isolation and fear.
If someone near you is having a panic attack:
Avoid minimizing their feelings or insisting they “snap out of it.” Supportive presence is far more helpful.
At Tree Roots Clinic, we specialize in evidence-based treatments for panic disorder and other anxiety conditions. Our team of physicians, therapists, and addiction medicine specialists offers:
We provide a compassionate environment where patients learn to understand their symptoms, regain confidence, and break the cycle of panic.
A panic attack can feel overwhelming—your heart races, your body shakes, and fear takes over. But it is not a sign of weakness or a life-threatening event. With the right tools, you can manage symptoms in the moment and reduce their recurrence.
If panic attacks are disrupting your life or causing you to avoid daily activities, professional help can make a profound difference. Call Tree Roots Clinic at (111)-111-1111 or book an appointment to begin your journey toward lasting calm and confidence.
Disclaimer: This article is for informational purposes only and does not replace professional medical advice. Always consult a qualified healthcare provider for diagnosis and treatment.
