In short
A panic attack is a sudden surge of intense fear with strong physical symptoms, such as a pounding heart, breathlessness, chest tightness, dizziness and a feeling of dread, peaking within minutes. Panic attacks are frightening but not dangerous, and they pass. Repeated attacks may be panic disorder, which responds well to CBT.
On this page
What happens in a panic attack?
A panic attack is the body’s fight-or-flight alarm going off at full volume when there’s no actual danger. Adrenaline surges, breathing speeds up and the heart races. The physical sensations then feel threatening, which adds more fear, and the cycle builds quickly.
What does it feel like?
- A pounding or racing heart
- Shortness of breath, or feeling you can’t breathe
- Chest pain or tightness
- Choking sensation
- Sweating, trembling or shaking
- Nausea or stomach churning
- Dizziness, light-headedness or feeling faint
- Tingling or numbness, often in the hands, feet or lips
- Chills or hot flushes
- Feeling detached or unreal
- Fear of losing control, going crazy or dying
Symptoms usually peak within about ten minutes and ease within half an hour, though you can feel shaky and tired afterwards.
Want to talk it through?
Talk it through with an Australian doctor online. No referral needed.
How common are panic attacks?
Very common. A large US survey found more than a quarter of adults had had at least one in their lifetime. Many people have one or two during stressful periods and never again.
What causes panic attacks?
- Stress, exhaustion and big life changes
- Caffeine, alcohol withdrawal, and some drugs
- Anxiety disorders and depression
- Family history
- Sometimes no clear trigger at all
Getting through a panic attack
- Name it: “This is a panic attack. It will pass.”
- Breathe slowly: in through your nose for about four seconds, out through your mouth for about six. Avoid breathing into a paper bag.
- Ground yourself: feel your feet on the floor, notice things around you.
- Let it peak and pass rather than fighting it.
- Stay where you are if it’s safe, rather than escaping. Leaving can teach your brain that the situation was dangerous.
What is panic disorder?
Panic disorder is when panic attacks keep happening unexpectedly, and you spend a lot of time worrying about the next one or avoiding places where they might happen. It’s very treatable. Cognitive behavioural therapy (CBT) is the most effective treatment.
When to get help
Call 000 if you have chest pain or trouble breathing and aren’t sure it’s panic, especially the first time. See a GP if attacks keep happening, if you’re avoiding things, or if you’re worried. If you’re having thoughts of suicide, call Lifeline on 13 11 14.
Next step: talk to a doctor
Answer a few quick questions and you’ll get an email about your eligibility. A consultation doesn’t guarantee any particular treatment.
References
- Kessler RC, Chiu WT, Jin R, et al. The epidemiology of panic attacks, panic disorder, and agoraphobia in the National Comorbidity Survey Replication. Arch Gen Psychiatry. 2006;63(4):415-24.
- Craske MG, Stein MB, Eley TC, et al. Anxiety disorders. Nat Rev Dis Primers. 2017;3:17024.
- healthdirect. Panic attacks and panic disorder.
This guide is general information, not medical advice. It doesn’t replace a consultation with a doctor who knows your history. In an emergency, call 000.