Panic Attacks 101: Answers to Your Most Important Questions

Panic Attacks
Written By Whitley Lassen
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What is a panic attack?

A panic attack is a sudden episode of intense fear or discomfort that peaks within minutes.
It often includes physical symptoms such as:

  • Racing or pounding heart

  • Shortness of breath

  • Dizziness or lightheadedness

  • Sweating or chills

  • Chest pain or discomfort

  • Shaking or trembling

  • Nausea

  • Feelings of losing control, going crazy, or even dying

Panic attacks are a result of the body's fear response being activated in the absence of real danger (American Psychiatric Association, 2013).

How long do panic attacks usually last?

Most panic attacks peak within 10 minutes and often subside within 20–30 minutes (National Institute of Mental Health, 2022).
Although it can feel much longer in the moment, panic attacks are temporary, and the body naturally begins to calm down afterward.

What causes panic attacks?

Panic attacks can be triggered by:

  • Stress

  • Physical sensations (like rapid heartbeat)

  • Medical conditions (e.g., thyroid disorders)

  • Stimulants (like caffeine)

  • Anxiety disorders such as Panic Disorder or Generalized Anxiety Disorder (GAD)

Sometimes panic attacks occur without a clear trigger. Researchers believe both biological factors and learned fear responses contribute to panic attacks (Craske & Barlow, 2007).

Can you have a panic attack without a trigger?

Yes.
Many people experience unexpected panic attacks, meaning there is no obvious external cause.
According to the American Psychiatric Association (2013), internal bodily sensations, stress hormones, or subconscious thoughts can trigger the body’s fight-or-flight response even without immediate danger.

Are panic attacks dangerous?

No, panic attacks are not physically dangerous (Mayo Clinic, 2023).
They can feel frightening but do not cause heart attacks, suffocation, or long-term physical harm.
The symptoms are intense but self-limiting as the body's emergency system resets.

However, it's important to consult a healthcare provider if you're experiencing new or concerning symptoms to rule out other medical conditions.

What is the difference between a panic attack and an anxiety attack?

  • Panic attacks involve sudden, overwhelming fear with intense physical symptoms that peak quickly (American Psychological Association, 2023).

  • Anxiety attacks is a non-clinical term often used to describe a gradual build-up of anxiety related to specific stressors.

Panic attacks are a defined clinical phenomenon, while "anxiety attacks" are more loosely used to describe periods of heightened worry or fear.

What is Panic Disorder?

Panic Disorder is diagnosed when someone experiences:

  • Recurrent, unexpected panic attacks, and

  • Persistent worry about additional attacks or changes in behavior to avoid them (American Psychiatric Association, 2013).

Panic Disorder often leads to significant disruptions in daily activities, but it responds well to treatment, especially cognitive-behavioral therapy (CBT).

How can I calm down during a panic attack?

Effective coping strategies include:

  • Slow, deep breathing: Inhale for 4 counts, exhale for 6 counts (Craske & Barlow, 2007).

  • Grounding techniques: Focus on your senses to stay present (e.g., notice 5 things you see, 4 things you can feel).

  • Self-talk: Remind yourself, "This will pass. I am safe."

Practicing these strategies regularly, not just during a panic attack, can help build resilience over time.

Can therapy help with panic attacks?

Yes!
Cognitive-Behavioral Therapy (CBT) is considered the gold standard for treating panic attacks and Panic Disorder (Hofmann et al., 2012).
CBT helps individuals:

  • Understand and reframe anxious thoughts

  • Manage physical symptoms

  • Gradually face feared situations through exposure techniques

Sometimes medications, such as SSRIs, are also used alongside therapy for symptom management.

Is recovery possible?

Absolutely.
According to the National Institute of Mental Health (2022), panic attacks and Panic Disorder are highly treatable.
With proper support, most individuals see significant improvement and regain their ability to live fully and confidently.

A Hopeful Closing Thought

If you’re experiencing panic attacks, know that you are not alone—and you are not broken.
Panic attacks are treatable, and healing happens step-by-step, with the right tools, support, and compassionate care.

If you’re ready to take the first step, reach out to schedule a free 15-minute phone consultation.
Support is available—and recovery is within reach.

References:

American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: American Psychiatric Publishing. https://doi.org/10.1176/appi.books.9780890425596

American Psychological Association. (2023). Panic disorder. https://www.apa.org/topics/anxiety/panic-disorder

Craske, M. G., & Barlow, D. H. (2007). Mastery of your anxiety and panic: Therapist guide (4th ed.). Oxford University Press.

Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427–440. https://doi.org/10.1007/s10608-012-9476-1

Mayo Clinic. (2023). Panic attacks and panic disorder. https://www.mayoclinic.org/diseases-conditions/panic-attacks

National Institute of Mental Health. (2022). Panic disorder. https://www.nimh.nih.gov/health/topics/panic-disorder

Whitley Lassen
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