A panic attack can be a terrifying experience for those who suffer from them. It is important to understand the symptoms associated with panic attacks to help others who experience them or to help manage your own anxiety, if you experience one yourself. It’s most helpful to also know how to stop a panic attack – because who wants a panic attack to continue longer than it needs to?
It’s also important to be able to differentiate between a panic attack and other, more serious medical situations such as a heart attack.
Because heart attacks are medical emergencies that require immediate attention.
Not something to try to self-medicate!
Let’s start with panic attacks.
How to Stop a Panic Attack: Understand What’s Happening
Panic attacks are sudden episodes of intense fear or anxiety that arise without any apparent trigger.
They typically last for a short duration, usually reaching their peak within a few minutes and subsiding within half an hour.
They can occur in people without any underlying heart conditions and are often linked to heightened stress levels, anxiety disorders, or specific phobias.
While the symptoms may resemble those of a heart attack, panic attacks are not life-threatening.
Learn More About Panic AttacksPanic Attack Symptoms
The major symptoms include:
- Sudden and Intense Fear: This overwhelming feeling of apprehension can be accompanied by a sense of impending doom, making people feel as though they are losing control or going crazy.
- Rapid Heartbeat and Chest Pain: Rapid heartbeat (also known as heart palpitations) can be accompanied be accompanied by chest pain or discomfort.
- Shortness of Breath and Hyperventilation: When having a panic attack, people may feel as though they are unable to take in enough air, leading to a sense of suffocation or choking.
- Dizziness and Nausea: Feeling lightheaded or unsteady on their feet is common, and this can further contribute to anxiety. People may also experience stomach discomfort or an upset stomach.
- Tingling Sensations and Numbness: These feelings in various parts of the body, such as the hands, fingers, or face, are frequently reported symptoms of panic attacks.
- Sweating and Trembling: People may find that their palms become sweaty or that their entire body begins to tremble involuntarily.
- Feeling Detached or Unreal: People may feel as though they are experiencing everything from a distance. This sense of unreality can be distressing and contribute to heightened feelings of fear.
Understanding the symptoms associated with panic attacks is important both for those experiencing panic attacks and those providing support.
Recognizing these symptoms can also help you manage a panic attack and seek appropriate treatment.
How to Stop an Attack Fast
There are several techniques that may stop a panic attack quickly.
- Practice Deep Breathing: Start by taking a slow, deep breath in through your nose, allowing your lungs to expand fully. Hold your breath for a few seconds, then exhale slowly through your mouth. Repeat this process several times, focusing on your breath and allowing yourself to relax.
- Use Grounding Techniques: Grounding techniques can help divert your attention and can help stop a panic attack. One effective method is the “5-4-3-2-1” technique. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise engages your senses and helps shift your focus away from the panic.
- Challenge Negative Thoughts: Challenge catastrophic thinking linked to whatever you are worried about. Ask yourself logical questions. Are these thoughts based on facts or just fears? What evidence do I have to support these thoughts? Challenging and reframing negative thoughts can reduce the intensity of anxiety.
- Progressive Muscle Relaxation: Progressive muscle relaxation (PMR) involves tensing and then releasing each muscle group in your body, promoting deep relaxation. Start by tensing your muscles in one area, such as your fists, for a few seconds, then release the tension and feel the relaxation. Move on to the next muscle group, working your way up your body. This technique helps release physical tension and promotes a sense of calm.
- Seek Support: Remember, you don’t have to face an attack alone. Reach out to trusted friends, family members, or a mental health professional who can provide support and guidance. Talking about your experiences can help alleviate fear and anxiety and help you to feel calm again.
While panic attacks can feel overwhelming, these strategies can help to stop them in their tracks.
How to Identify a Heart Attack
Heart attacks are caused by a blockage in the blood vessels that supply the heart.
This blockage prevents oxygen-rich blood from reaching the heart muscle, leading to damage or death of the affected tissue.
Heart attacks are medical emergencies that demand immediate medical attention.
The symptoms of a heart attack are often more severe and long-lasting compared to those of a panic attack.
These symptoms include intense chest pain or discomfort, which may radiate to the arm, jaw, or back.
Other signs may include shortness of breath, nausea, lightheadedness, and profuse sweating.
Heart attack symptoms vary, particularly in women, older adults, and people with diabetes.
Some may experience atypical symptoms, such as indigestion-like discomfort or overwhelming fatigue, making it even more challenging to identify a heart attack without proper medical evaluation.
Learn More About Heart Attacks and Associate InformationHow to Distinguish Between a Panic Attack and a Heart Attack
Here are some key differences between heart attacks and panic attacks:
- Symptom Duration: Panic attacks are generally short-lived, lasting a few minutes to half an hour. Heart attack symptoms, on the other hand, persist for a longer duration and may worsen over time if left untreated.
- Physical Causes: Panic attacks are primarily psychological in nature and often occur in individuals without underlying physical health issues. Heart attacks, however, are caused by blockages in the heart’s blood vessels and require immediate medical attention.
- Severity of Symptoms: While panic attack symptoms can be distressing, they are not life-threatening. Heart attack symptoms are more severe and can be accompanied by a sense of impending doom.
- Associated Risk Factors: Panic attacks are commonly linked to anxiety disorders, stress, or specific triggers, whereas heart attacks are typically associated with factors such as age, family history, smoking, high blood pressure, high cholesterol levels, obesity, and sedentary lifestyle.
Being able to differentiate between a heart attack and other distress is essential to ensure the appropriate response and timely medical intervention.
Remember that panic attacks are short-lived and primarily psychological, while heart attacks are serious medical emergencies that require immediate attention.
If you experience symptoms that resemble those of a heart attack, such as intense and prolonged chest pain, it is essential to call emergency services right away.
Understanding the differences between these two conditions empowers you to take appropriate action and seek the necessary medical help when needed – and it may save a life!
This blog does not provide medical advice – if you have any symptoms that are concerning you, contact a medical professional or health care provider.
For additional information, please check out:
PTSD, Hypervigilance and Trauma
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Joan Senio is the founder of KindCompassCoach. Her career includes 20+ years as a health care executive and 15 years (and counting) as a consultant. The common thread through Joan’s professional life has been a commitment to lead, mentor and coach current and future leaders, and women from all walks of life. KindCompassCoach provides information and advice grounded in Joan’s personal experience; however, all articles are backed by research and provide facts and advice from a wide variety of experts. Joan also serves as a thought-leader for KuelLife.com and is a regular contributor to PsychReg and Sixty and Me.
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