A panic attack is a sudden surge of intense fear that peaks within minutes. The body releases adrenaline as if there were an emergency, even when there isn't one.
Panic attacks are frightening but not dangerous. When they keep happening, and fear of the next one starts to shape your life, it may be panic disorder.
Common signs
- A pounding or racing heart
- Shortness of breath or a feeling of choking
- Chest tightness, sweating, shaking or tingling
- Feeling dizzy, faint or unreal
- A strong fear of losing control, going mad or dying
- Avoiding places where an attack happened before
Having some of these does not mean you have panic attacks. Only a qualified professional can make a diagnosis.
When to get help
If you have chest pain or trouble breathing and are not sure it is panic, get medical help first — call 112. If attacks keep returning, or you are avoiding places because of them, talk to a professional.
In crisis right now? Call Tele-MANAS on 14416 (free, 24x7) or 112 in an emergency. More helplines
What helps
CBT for panic
Therapy helps you understand the body's alarm and stop treating the sensations as a sign of danger. Gradually facing the feared sensations takes away their power.
Breathing and grounding
Slow breathing and grounding do not stop an attack instantly, but they help you ride it out without adding fear to fear.
Medication, sometimes
If panic is frequent and severe, a psychiatrist may suggest medication alongside therapy.
Something to try today
- Breathe in for four, hold, out for four.Guided breathing →
- Name five things you can see, four you can feel.Grounding →
Talk to someone at Emoraa
Certified psychologists, online, in your language. These formats help with panic attacks:
- Individual Therapy50 minutes
- Psychiatry & Medication30 minutes
Questions people ask
It feels terrible but does not cause harm. If you are ever unsure whether it is panic or a medical problem, seek medical help.