Understanding Panic Attacks

What They Are and How to Cope

A panic attack is a sudden wave of intense fear or discomfort that can appear without warning. During an attack, your heart may race, you may breathe rapidly, and you might feel dizzy, shaky, or disconnected from reality. Many people describe it as feeling like they’re losing control or having a medical emergency — even though it’s not life-threatening.

Panic attacks often happen in response to stress, anxiety, or even out of the blue. They’re a sign that your body’s “fight or flight” system has gone into overdrive. Recognizing what’s happening is the first step to calming yourself.

Try slow, deep breathing — in through your nose and out through your mouth — and remind yourself that the feeling will pass.

Grounding techniques, like focusing on physical sensations (touching an object, noticing your surroundings, or naming five things you see), can help bring you back to the present moment. Regular exercise, sleep, and mindfulness practices can also reduce the frequency of panic attacks.

If panic attacks happen frequently or interfere with your daily life, reaching out to a mental health professional can make a big difference. With the right support and strategies, it’s possible to manage anxiety and regain a sense of calm and control.