Panic attacks can feel frightening and unpredictable. They are sudden waves of intense fear or discomfort that often build quickly, sometimes without an obvious trigger. You may experience a racing heart, shortness of breath, dizziness, shaking, chest discomfort, nausea, or a sense that something terrible is about to happen.
After experiencing a panic attack, it’s common to worry about having another one or about what might happen if you do. You may begin monitoring your body for signs of panic, avoiding certain places or activities, or staying close to people and situations that help you feel safe.
Although these strategies can bring some relief in the moment, they may gradually make your world smaller and strengthen the fear of panic. Therapy can help you understand what’s happening in your body, become less afraid of the sensations associated with panic, and return to activities you may have been avoiding.
Panic Disorder
What this can look like
Feeling Disconnected or Out of Control
During a panic attack, you may feel disconnected from yourself or your surroundings, like things aren’t quite real, or afraid that you’re losing control of yourself.
Fear That Comes on Suddenly
Panic can feel like an intense wave of fear that seems to come out of nowhere. You may suddenly feel like something is terribly wrong or that you need to escape, even when there isn’t an obvious danger.
Worrying About the Next Panic Attack
Sometimes the fear of having another panic attack becomes almost as difficult as the panic itself. You may monitor your body for signs that panic is starting, worry about when or where it could happen again, or change what you do in an attempt to prevent it.
Changing Your Life to Prevent Another Panic Attack
After experiencing panic, you may start avoiding places, activities, sensations, or situations where you worry another attack could happen. You might stay close to home, avoid exercise or other activities that raise your heart rate, or make sure you always have a way to leave.
Fearing Something Terrible Is Happening
The physical intensity of panic can make it feel like you’re having a medical emergency, might pass out, lose control, or even die. Even if you’ve experienced panic before, it can still feel frightening and convincing in the moment.
Intense Physical Sensations
Panic can show up strongly in your body. You might experience a racing or pounding heart, chest tightness, shortness of breath, sweating, shaking, dizziness, nausea, tingling or numbness, feeling overheated or chilled, or a sensation of choking.
You don’t have to live in fear of the next panic attack
After experiencing panic, it’s understandable to start watching for signs that it might happen again. You may monitor your body, avoid certain sensations or situations, or change your plans in an attempt to prevent another attack. Treatment can help you understand the panic cycle, become less afraid of the sensations themselves, and start doing more without needing to know that panic won’t happen.