Anxiety & panic
What Does a Panic Attack Feel Like—and What Should You Do When One Happens?
Published on this site
Learn what panic attacks can feel like, why they happen, what to do when one starts, and when counseling may help.
You may be sitting in your car, lying in bed, walking through a store, or trying to get through an ordinary day when your body suddenly seems to turn against you.
Your heart begins pounding. Your chest feels tight. You cannot seem to get a satisfying breath. You may feel dizzy, shaky, hot, nauseated, or detached from your surroundings. Along with the physical sensations comes a frightening thought:
Something is seriously wrong.
A panic attack can feel overwhelming because the body’s alarm system activates intensely, sometimes without an obvious external danger. The experience is real, frightening, and deserving of care. At the same time, understanding what is happening can help you respond with more steadiness and less fear.
What does a panic attack feel like?
Panic attacks are sudden periods of intense fear or discomfort. They can include physical symptoms such as:
- A racing or pounding heart
- Shortness of breath or a choking sensation
- Chest discomfort
- Sweating, trembling, or shaking
- Dizziness or lightheadedness
- Nausea or stomach discomfort
- Chills or hot flashes
- Tingling or numbness
- A sense that things feel unreal
- Fear of losing control, dying, or “going crazy”
The National Institute of Mental Health identifies many of these symptoms as common features of panic attacks and panic disorder.[1], [2]
Not everyone experiences panic in exactly the same way. One person may focus mostly on their heart rate. Another may feel unable to breathe. Someone else may feel detached, confused, or suddenly convinced that they are about to lose control.
The symptoms can be especially frightening when they appear unexpectedly. You may begin searching your memory for what caused them, checking your body for signs of danger, or trying to get somewhere you feel safer.
Why does panic feel so dangerous?
A panic attack activates the body’s fight-or-flight response. That system is designed to help you respond to danger by increasing alertness, heart rate, muscle tension, and breathing.
During a panic attack, those sensations can themselves become the focus of fear. A faster heartbeat may be interpreted as evidence of a heart problem. Lightheadedness may be interpreted as a sign that you are about to faint. A feeling of unreality may be interpreted as evidence that you are losing your mind.
This can create a feedback loop:
- You notice a physical sensation.
- You interpret it as dangerous.
- Your fear increases.
- Your body produces more alarm sensations.
- You interpret those sensations as further evidence that something is wrong.
The goal is not to tell yourself that the sensations are imaginary. They are not imaginary. The goal is to become more accurate about what they mean.
A racing heart is a real sensation. It does not automatically mean that you are in immediate danger. Feeling afraid does not automatically prove that the feared outcome is occurring.
Panic attacks, anxiety, and panic disorder are not exactly the same
People often use the words anxiety attack and panic attack interchangeably, but they can describe somewhat different experiences.
Anxiety often builds gradually around a recognizable concern. You may be worrying about your health, work, finances, relationships, or an upcoming event. Panic tends to be more sudden and intense, sometimes arriving when you do not feel consciously worried about anything.
Having a panic attack does not automatically mean that you have panic disorder. Panic disorder involves repeated unexpected panic attacks along with ongoing concern about having another attack or significant changes in behavior because of the attacks. The National Institute of Mental Health describes panic disorder as repeated episodes of intense fear accompanied by physical symptoms such as chest pain, heart palpitations, shortness of breath, dizziness, or abdominal distress.[1]
A qualified health or mental-health professional can help determine what is happening. You do not need to diagnose yourself before asking for help.
What should you do when a panic attack starts?
1. Name what may be happening
If you have experienced panic before and the symptoms are familiar, you might say to yourself:
“This may be a panic response. It feels intense, but I can take the next step slowly.”
This is not a guarantee that every physical symptom is panic. New, severe, or unusual symptoms should be taken seriously. But if you already recognize the pattern, naming it can reduce the additional fear created by uncertainty.
2. Slow your breathing gently
Panic can lead to rapid or shallow breathing, which may increase dizziness, tingling, and the feeling that you cannot get enough air. Try to breathe more slowly and gently rather than forcing large breaths.
You might inhale comfortably through your nose and make your exhale a little longer. Do not treat this as a test you must perform perfectly. The goal is simply to give your body a slower rhythm to follow.
The NHS recommends staying where you are if possible, breathing slowly and deeply, and reminding yourself that the attack will pass.[3]
3. Orient yourself to the present
Panic pulls your attention toward danger. Gently bring some of that attention back to the room around you.
You might notice:
- Five things you can see
- Four things you can feel
- Three things you can hear
- Two things you can smell
- One thing you can taste
You can also press both feet into the floor, describe the room out loud, or hold a cool object. These actions do not have to make panic disappear immediately. They help remind your nervous system that you are in the present moment.
4. Avoid arguing with every sensation
When panic begins, it is understandable to check your pulse, search symptoms online, ask someone repeatedly whether you are okay, or rush away from the situation. Those actions may provide temporary relief, but they can also teach your brain that the sensations were dangerous and required escape.
Instead of demanding certainty, try a more balanced response:
“I am uncomfortable and afraid. I do not have to solve every question in this moment. I can allow the sensations to rise and fall while I take reasonable care of myself.”
5. Let the experience move through
Many people become afraid of panic itself. They begin avoiding driving, exercise, crowded places, stores, meetings, travel, or being alone. Sometimes the original trigger becomes less important than the fear of having another attack.
Avoidance makes sense in the short term. If you leave the situation, your fear may decrease. But your brain may learn, I was only safe because I escaped. Over time, that lesson can make the feared situation feel even more dangerous.
This does not mean you should force yourself into every situation or ignore medical concerns. It means that, with appropriate support, gradually learning that anxiety can be tolerated may help restore freedom.
What should you do after a panic attack?
After a panic attack, you may feel tired, embarrassed, frustrated, or alert for another attack. Try not to treat the experience as a personal failure.
It may help to write down:
- What you noticed first
- What you were doing or thinking beforehand
- Which sensations were most frightening
- What you did that helped
- What you avoided or sought for reassurance
This is not about analyzing yourself endlessly. It is about gathering useful information. Patterns may become easier to see over time.
If this was your first experience, if the symptoms were new or unusually severe, or if you have concerns about your physical health, contact a medical professional. Panic symptoms can overlap with other medical conditions, and it is not wise to assume that every episode of chest pain, breathing difficulty, or faintness is anxiety.
Seek emergency help for symptoms that may indicate a medical emergency, especially severe or persistent chest pain, significant difficulty breathing, fainting, or symptoms that feel different from your usual panic pattern.
Can counseling help with panic attacks?
Panic attacks are treatable. The National Institute of Mental Health identifies psychotherapy, medication, or a combination of the two as common treatment options. Cognitive behavioral therapy is frequently used to help people understand panic, reconsider catastrophic interpretations, and change the avoidance patterns that keep fear going.[1]
Counseling may focus on:
- Understanding the body’s alarm response
- Identifying thoughts that intensify fear
- Learning to respond differently to physical sensations
- Reducing reassurance-seeking and avoidance
- Gradually returning to activities that panic has limited
- Addressing stress, grief, trauma, depression, or other concerns that may be present alongside panic
In my work, I often begin with observation: What thoughts, feelings, and behaviors are showing up? Once the pattern is clearer, we can consider an intervention that is practical, truthful, and suited to your situation.
You do not have to wait until panic has taken over your life before asking for help. If panic is affecting your driving, work, relationships, sleep, travel, or willingness to leave home, counseling may be a useful next step.
If you are in Richardson, Dallas, or the surrounding area, I offer adult counseling in Richardson and through telehealth. You can contact me to ask about availability and whether my approach may be a good fit.
This article is for general education and is not a diagnosis or substitute for individualized medical or mental-health care.
Sources
- National Institute of Mental Health, “Panic Disorder: What You Need to Know.”
- National Institute of Mental Health, “Panic Disorder: The Symptoms.”
- NHS, “Panic Disorder.”