Panic Attack Symptoms: What Are They and What You Can Do About Them?

In 2022, 21.94% of Texans had a mental health disorder. Having a mental health disorder is a common risk factor for experiencing a panic attack. At SUN Behavioral Health Houston, we want to help people better understand different mental health conditions. Today, we will discuss panic attack symptoms and what to do if you or someone else is experiencing them. 

Panic attacks are short episodes of intense anxiety that include physical symptoms associated with fear. These reach peak intensity within minutes and require at least 4 symptoms. People who have panic attacks may have them multiple times a day or only a few times every year. For most people, it comes without warning, and no apparent trigger is associated with the episode. Suppose someone gets panic attacks because of a specific anxiety disorder. In that case, a trigger could be attached to the episode, but this is not always the case for everyone. 

While anyone can experience a panic attack, they are most frequently associated with people who have a panic disorder. The Diagnostic Statistical Manual of Mental Health Disorders (DSM) determines that a panic disorder requires someone to have at least 1 month of persistent concern over having another panic attack and recurrent unexpected panic attacks. The person also must actively avoid places, people, or events to prevent another panic attack. Other than a panic disorder, panic attacks also occur in different types of anxiety, mood, or substance use disorders. 

Suppose someone is experiencing frequent panic attacks, either from a panic disorder or another mental health condition. It will result in a decreased quality of life. They become worried about when the next one will come, or the attacks themselves prevent the person from accomplishing the goals and tasks they have for themselves. It could even prevent them from being able to go to work, school, or form relationships. In some cases, these frequent attacks result in people developing substance use disorders as a way to cope or have suicidal thoughts or behaviors. 

The symptoms of a panic attack are a terrifying and uncomfortable experience for someone. People who have experienced one describe it as feeling like they are going to die or like they are having a heart attack. Panic attacks are very intense experiences where the body activates its fight-or-flight response. The person who is experiencing it will feel out of control. To be considered a panic attack by the DSM, at least 4 of the following symptoms must occur. They are either physical, psychological, or a combination of both. 

The short answer is that a panic attack will not last forever and eventually disappear. Repeated panic attacks may continue to occur for individuals with a panic disorder without treatment. However, a single episode of a panic attack does not typically last longer than a few hours.

A panic attack begins suddenly and without warning. The symptoms peak in intensity after approximately 10 minutes and then start to disappear. For the average person, a panic attack lasts 5 to 20 minutes from when symptoms begin to when no symptoms remain. That said, it is also possible for a panic attack to last for an hour or more, but even those will pass. 

If you are having frequent panic attacks or they last for several hours, it is vital to discuss with your doctor about getting treatment for them. Undergoing panic disorder treatment helps manage them and makes them happen less frequently. Therapy also provides you with tools that make the duration shorter. 

If you are experiencing a panic attack, you may feel overwhelmed by this sudden event, and you might not recognize it as such right away. It often feels like a life-threatening situation, but reminding yourself that this is temporary and that you will be okay can allow you to follow other techniques that reduce the symptoms you are feeling. 

Start by closing your eyes. Take a deep breath in through your nose. Release it out through your mouth. This helps you focus on your breathing and calm the symptoms. One method that helps many people through a panic attack is the 5-4-3-2-1 method. In this technique, start by looking at 5 unique objects. Think about each object individually. Then, move on to 4 sounds you hear and consider what makes each sound different. The next step involves touching 3 objects. What are their texture, temperature, and use? Next, identify 2 unique smells in your environment. Finally, what is 1 thing that you can taste right now? What is the flavor and texture that you feel in your mouth? This method helps you become grounded and takes your focus away from stress and anxiety. 

Another technique is picturing your happy place. This is a real or imaginary place in your mind where you feel safe, calm, and relaxed. Allowing those emotions to replace feelings of fear, danger, and anxiety makes you feel better. 

Talking to a trusted individual in a quiet, secluded place during a panic attack is also helpful. They can help talk you through the panic attack or provide a distraction that keeps your mind off the anxious thoughts you are experiencing. Choosing a quiet, secluded place to speak to this person prevents others from crowding in and possibly worsening your symptoms. 

Suppose you have had frequent or severe panic attacks. Your doctor can prescribe “use-as-necessary” medications that you can take during a panic attack to decrease the effects. These medications should only be taken as prescribed. If you are having frequent panic attacks, know that it is not a requirement for you to take medications, and attending therapy provides you with many skills and techniques that help, as well. 

If someone is having a panic attack, it is essential to stay with the person but don’t crowd them. Having multiple people surround them may make things worse. Instead, move them to a quiet and secluded place and ask them what they need from you. Changing their surrounding also helps remove them from the situation that led to the panic attack, which can be helpful. 

It is also essential that you help keep them focused. This could involve asking them to repeat tasks like raising their arms or counting backward from 20. You could also instruct them through the techniques mentioned above, such as the 5-4-3-2-1 method. It can sometimes be challenging to remember to use helpful skills and techniques amid a panic attack, and guiding them through one or two allows them to refocus. 

You can also guide them through a breathing exercise by asking them to breathe in for 5 counts and out for 5 counts. This exercise not only helps them focus and remain calm but also helps them gain control of their breathing if they are experiencing symptoms of shortness of breath. 

Verbal encouragement is also helpful. Saying things like, “I know it feels scary, but you are not in danger,” or “These feelings are only temporary. They will pass” are helpful reminders to someone experiencing a panic attack.

If you have a panic disorder, the best way to lower your chances of experiencing panic attack symptoms is to attend treatment. Attending a no-cost consultation allows you to meet with a specialist who will listen to your symptoms and goals and consider your doctor’s recommendations. This allows the specialist to create a treatment plan that will best help you decrease the severity and frequency of panic attacks, which will enable you to take back control of your life.

At SUN Behavioral Health Houston, we solve unmet needs in our community. If you are having thoughts of harming yourself or another person, our crisis care is open 24/7. A panic attack can happen any time or day, and having a safe place you can go for stabilization is vital to your recovery. For more information, call us at 713-796-2273.