Am I Having a Panic Attack? 12 Signs of a Panic Attack
You feel it building, the fear and dread and a sense that something terrible is about to happen, and you cannot tell whether your body is failing or your mind is racing. As a licensed mental health counselor at Therapy with Enid, I work with women whose anxiety can surge into panic, and this post covers 12 common signs of a panic attack, what to do about chest symptoms, and what helps you feel steadier afterward.
A Familiar Pattern
A friend of mine is going through a divorce with two kids and shared custody, which is not how things were supposed to go. She is a high-achieving, recovering perfectionist (she would tell you that herself), and on the weekends when the kids are away there is a low hum of anxiety in her belly even when she has plenty to do. Then something small goes wrong, such as hard feedback from someone she cares about, a forgotten errand, or a health scare in her circle, and the hum builds into panic. What would usually be ordinary stress suddenly feels overwhelming.
What Does a Panic Attack Feel Like?
Every panic attack is a little different, and they vary from person to person and from episode to episode. In general a panic attack is a sudden surge of intense fear or discomfort that peaks within minutes and comes with strong physical symptoms. Many women wonder whether it could be a heart attack or something else serious, and those are reasonable questions. You are not crazy for asking, and you are far from alone.
The National Institute of Mental Health reports that about 2.7% of U.S. adults had panic disorder in the past year and about 4.7% experience it at some point in their lives. In the survey NIMH cites, women had panic disorder at more than twice the rate of men, at 3.8% compared with 1.6%. Panic attacks on their own are more common than panic disorder, and the survey is from the early 2000s, so treat the numbers as a general picture.
12 Common Signs of a Panic Attack
These match the symptoms clinicians look for, and you do not need all of them. Some women also describe feeling trapped or crying uncontrollably, and fainting is less common than people expect.
A pounding or racing heart
A tight chest or chest discomfort
Shortness of breath or fast, shallow breathing
Dizziness or lightheadedness
Sweating, hot flashes, or chills
Trembling or shaking
Nausea or an upset stomach
Tingling or numbness in the hands or face
A feeling of choking
Feeling unreal or detached from your surroundings
Fear of losing control
Fear that you are dying
Panic Attack or Heart Attack? Get Medical Help When in Doubt
I am a therapist and not a medical doctor, so I cannot tell you from a distance what is happening in your body. Panic attacks and heart attacks share symptoms such as chest tightness, shortness of breath, and a sense of doom, and even doctors rule out medical causes first. If you have chest pain or pressure, pain spreading to your arm, back, or jaw, trouble breathing that is not easing, or fainting, call 911 or go to an emergency room. If this is your first panic-like episode, or you have a heart condition or risk factors, please see your doctor to rule out medical causes. Once a clinician has ruled them out, knowing what a panic attack feels like can make the next one less frightening.
What Helps During and After a Panic Attack
A panic attack is intense, and it will pass, usually within minutes to half an hour. Three things many women find helpful in the moment:
Slow your breathing for a minute or two, with a longer exhale than inhale.
Ground yourself by naming five things you can see, four you can feel, and three you can hear.
Remind yourself that panic is uncomfortable and temporary, and that this feeling will crest and fall.
These skills are widely taught, and the evidence for them as stand-alone tools is thinner than the evidence for treatment. The best-studied treatment for panic disorder is cognitive behavioral therapy, which helps you understand panic, question frightening interpretations, and gradually face the body sensations you fear. Medication prescribed by a doctor, such as an SSRI, is another well-supported option. In my own practice I use mindfulness and other counseling skills to help women cope with anxiety and panic and feel more grounded.
When Is It Panic Disorder?
A single panic attack does not mean you have panic disorder. Panic disorder involves repeated, unexpected attacks along with ongoing worry about more attacks or changes in behavior to avoid them, lasting a month or more. If that sounds like your life, or if panic is pushing you to avoid places and activities, it is a good time to get support. Panic attacks are disruptive, disorienting, and frightening, and you do not have to manage them alone. If worry about your body is a big part of what you feel, my post on health anxiety may help.
Therapy for Panic and Anxiety in Florida
If you are a woman in Florida who sees herself in this post, I would love to support you. I am a licensed therapist, and I offer online therapy in Florida for women who want to feel more grounded and less afraid of their own anxiety. If worry and overwhelm are a big part of what you are carrying, you can read more about anxiety therapy in Florida. Contact me to tell me a little about what you are looking for, and we can talk about whether working together feels like a good fit.
Enid DeJesus is a licensed mental health counselor who provides online therapy in Florida for high-achieving, highly sensitive women. She helps women understand and cope with panic attacks and anxiety, using mindfulness and other counseling skills that help them feel grounded. Her approach is warm and solution-focused, and her work centers on helping women feel safe in their own bodies again. If panic is getting in the way of your life, she would love to hear from you.
