Understanding Panic Attacks

What They Are, How They Differ from Anxiety, and How to Cope

Panic attacks are sudden episodes of intense fear or discomfort that reach their peak within minutes. They can feel overwhelming and even life-threatening — but they are not the same as general anxiety. Understanding the difference, recognizing the signs, knowing what causes them, and learning what to do can make a big difference in managing them.

Panic Attack vs. General Anxiety

While panic attacks and anxiety share some symptoms, they are different experiences:

General Anxiety develops gradually and is linked to ongoing worries or stress while Panic Attacks come on suddenly, often without warning, and peak within 10 minutes. Symptoms, in general anxiety, are milder but longer-lasting, and often related to specific concerns. In panic attacks, on the other hand, physical sensations are intense — often mistaken for a heart attack or other medical crisis.

Feeling tense and restless for weeks because of work deadlines or relationship issues is an example of anxiety and a person suffering from panic attacks may experience their heart suddenly race, chest tighten, and an overwhelming urge to escape while sitting in a meeting.

Why Panic Attacks Happen

Panic attacks can have multiple contributing factors, including:

1. Biological Factors: Imbalance in brain chemicals (neurotransmitters like serotonin and norepinephrine) and overactive “fight or flight” response in the nervous system.
2. Genetics: A family history of panic disorder or other anxiety disorders increases risk.
3. Psychological Factors: Certain thinking patterns — like misinterpreting harmless bodily sensations as dangerous — can trigger attacks
4. Life Stressors: Major life changes (moving abroad, career shifts, loss of a loved one) and chronic stress or past trauma.
5. Phobias and Specific Situations: Panic attacks can occur as part of other conditions such as Agoraphobia, Claustrophobia and Fear of Flying
6. Medical and Substance-Related Causes: Thyroid problems, heart rhythm disturbances, stimulant use (caffeine, hash, amphetamines and hallucinogens).

Different Forms of Panic Attacks

• Expected Panic Attacks – Linked to a known trigger, for example, panic before boarding a plane for someone with fear of flying.
• Unexpected Panic Attacks – Occur “out of the blue” without an obvious reason. For instance, a person may feel sudden chest tightness and dizziness while relaxing at home.
• Situationally Predisposed Attacks – More likely in certain situations but not every time. The person might feel panicky in elevators only on some occasions.

Common Symptoms

A lot of people suffering from panic attacks describe the experience with one ore more of these symptoms: rapid heartbeat, shortness of breath or feeling smothered, sweating, trembling, or shaking, chest pain or discomfort, dizziness, lightheadedness, or fainting, nausea or stomach distress, numbness or tingling sensations, chills or hot flashes, feeling detached from reality   or from yourself and fear of losing control or dying.

What to Do During a Panic Attack

1. Remind Yourself It Will Pass – Panic attacks are intense but temporary.
2. Control Your Breathing – Inhale through your nose for 4 seconds, hold briefly, exhale for 6 seconds.
3. Ground Yourself – Use the 5–4–3–2–1 technique: identify 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste.
4. Relax Your Muscles – Unclench your jaw, drop your shoulders, loosen your hands.
5. Stay Put if Safe – Avoid fleeing unless necessary, to reduce reinforcement of fear.

What to Expect: Recovery and Progress

Panic attacks are treatable, especially when addressed early.

• With Cognitive Behavioral Therapy (CBT) and gradual exposure to triggers, most people experience significant improvement within weeks to months. Medications can help a lot to prevent the attack and control the situation. The best approach, as scientific and clinical evidence shows, is the combination of the three.
• Left untreated, panic attacks can lead to panic disorder, avoidance behaviors, agoraphobia, and increased risk of depression.
• Long-term outlook is excellent for those who seek treatment — many regain full confidence and freedom in daily activities.