“Life is ten percent what you experience and ninety percent how you respond to it.”
― Dorothy M. Neddermeyer
Have you ever felt the walls closing in, your chest tightening, and a surge of fear that feels all-consuming? Panic and anxiety can make the world feel dark and overwhelming, with an overpowering sensation of suffocation and loss of control. If this sounds familiar, you may have experienced a panic attack. But what exactly is a panic attack? How does it differ from an anxiety attack, and—more importantly—how can you regain control when one strikes? In this article, we’ll dive into what a panic attack truly is, explore its symptoms, and give you guidance on how to control panic attacks.
What is a Panic Attack?
A panic attack is a sudden, intense surge of fear that can feel overwhelming. It’s often marked by symptoms like shortness of breath, rapid heartbeat, sweating, and trembling. These attacks can make you feel out of control, with anxiety or stress building up just before one occurs.
Panic Attack vs. Anxiety Attack: What’s the Difference?
Though often used interchangeably, panic attacks and anxiety attacks aren’t the same. “Anxiety attack” is not an official clinical term, while “panic attack” is recognised in the DSM-V. Anxiety involves prolonged worry and unease about future events, while panic attacks strike suddenly with powerful physical and emotional symptoms. Those with panic disorder commonly experience panic attacks, whereas anxiety is generally experienced by people irrespective of whether they have a mental health condition. Anxiety can be ongoing and less intense but is still disruptive.
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Common Symptoms of a Panic Attack
Panic attacks usually grip you suddenly. Here are some common panic attack symptoms to watch out for.
- Rapid heartbeat or palpitations
- Shortness of breath
- Trembling or shaking
- Tightness in the chest or chest pain
- Intense fear, including fear of dying
- A sense of losing control
- Extreme distress
- Tightness in the throat
- Dry mouth
- Nausea or abdominal discomfort
- Feeling faint or lightheaded
Reasons for Panic Attacks: Why Do They Happen?
While panic attacks are often linked to panic disorder, they can affect anyone, even without an underlying mental health condition. Often, panic attacks occur without clear triggers, but they can also be a response to trauma or high-stress situations. Common scenarios that may prompt a panic attack include flying, driving, public speaking, or any intense, anxiety-inducing situation.
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How to Control Panic Attacks: 8 Effective Tips
While panic attacks can strike suddenly, here are strategies to help you stay prepared and regain control.
1. Find a Quiet Spot
When a panic attack begins, find a calm, quiet place to steady yourself. If enclosed spaces trigger anxiety, moving to an open, peaceful area can help you feel safe and grounded.
2. Practise Deep Breathing
Chest tightness and shortness of breath are common during a panic attack. Deep breathing is a very powerful tool which can help you tackle these panic attack symptoms. Focus on taking slow, deep breaths—inhaling deeply through your nose and exhaling fully through your mouth. Practising daily breathwork builds control over your breathing, making it easier to manage during high-stress moments.
3. Engage Your Senses
Grounding techniques can keep you connected to reality when panic feels overwhelming. Try engaging your five senses: look at a specific object, notice its scent, listen to surrounding sounds, feel textures around you, or even focus on taste. This mindful approach brings your attention back to the present, easing the grip of anxiety.
4. Repeat a Mantra
Repeating a mantra or calming affirmation during a panic attack can help anchor you. Choose a phrase that feels reassuring, like “I can get through this,” or “and repeat it slowly. This can offer comfort and gradually restore a sense of control.
“Trust yourself. You’ve survived a lot, and you’ll survive whatever is coming.”
― Robert Tew
5. Engage Your Body
Panic attacks can heighten physical sensations, so try to get moving to refocus your mind. Take a short walk, stretch, or do gentle exercises. Shifting attention to your body helps ground you, pulling focus away from anxious thoughts.
6. Challenge Your Thoughts
Panic often escalates due to spiralling, irrational thoughts. When you feel overwhelmed, pause and ask: Is this worst-case scenario truly likely? Could I handle it? Then, counter the thought with real-life examples. This mental check helps calm your mind and bring clarity.
7. Listen to Calming Sounds
Soothing sounds can be incredibly grounding during a panic attack. Create a playlist of relaxing music that brings you peace or use our curated guided meditations designed for calming anxiety. Let the music help you reconnect to a sense of calm.
8. Do a Brain Dump
Racing thoughts can feel overwhelming, so try clearing them by writing everything down. Grab a journal or a piece of paper and jot down any and all thoughts, without worrying about structure or flow. This unfiltered “brain dump” can bring relief, helping you feel lighter and more focused.
Managing Panic Attacks and Staying Centred
Panic attacks can be really draining, but with the right techniques, you can regain control. Remember, you’re not alone—and you’re stronger than the panic. If you ever need guidance, SoulSensei is here for you. Our experts can provide personalised techniques to help you manage and even prevent panic attacks, empowering you to stay calm and centred through any challenge. Reach out whenever you’re ready; support is just a step away.
Sources
- Blumberg, Perri Ormont. “80 Anxiety Quotes to Help Calm Your Mind on Tough Days.” TODAY, NBCUniversal Media, LLC, 3 Jan. 2024.
- Lindberg, Sara, and Kerry Weiss. “22 Ways to Calm Yourself Down.” Healthline, Healthline Media, 21 Mar. 2023.
- Smith, Jamie. “How Can You Stop a Panic Attack?” Medical News Today, Healthline Media, 30 Nov. 2023.
- Vandergriendt, Carly. “What’s the Difference Between a Panic Attack and an Anxiety Attack?” Healthline, Healthline Media, 24 May 2024.
