What a Panic Attack Feels Like—And What You Can Do

If you’ve ever had a panic attack, you know how terrifying it can feel. Many people describe it as suddenly feeling like they’re having a heart attack, losing control, or feeling disconnected from reality. These intense experiences often come on suddenly and leave you feeling shaken.

Symptoms of a Panic Attack

• Rapid heartbeat or chest pain

• Difficulty breathing or a feeling of suffocation

• Sweating, shaking, or chills

• Dizziness or nausea

• Fear of losing control or going insane

• Tingling in the hands or feet

Panic attacks can happen out of the blue or in response to specific stressors. Even though they aren’t life-threatening, they can feel overwhelming and confusing.

What Helps in the Moment

• Grounding Techniques: Anchor yourself in the present. Try the 5-4-3-2-1 technique: name 5 things you see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

• Controlled Breathing: Try 4-7-8 breathing—inhale for 4 seconds, hold for 7, exhale for 8. This helps calm your nervous system.

• Movement: Gently move your body—walk around, stretch, shake out your limbs. Movement can help you discharge built-up energy.

• Reassure Yourself: Say, “This will pass. I’ve felt this before. I am safe.”

Long-Term Support

Therapy can help you identify the roots of panic, learn to notice early signs, and build a toolkit to prevent and reduce future episodes. You don’t have to live in fear of panic. With the right support, it becomes something you can manage—not something that manages you.