What it is

A panic attack is a sudden surge of intense fear or discomfort that usually peaks within minutes. It can feel like a heart attack or like losing control, but a panic attack itself is not dangerous. It is the body’s alarm system firing at full volume without a real threat present.

Common signs

• Pounding heart, chest tightness or shortness of breath
• Dizziness, shaking, sweating, or tingling hands
• Feeling detached or unreal
• Strong urges to escape, or fear of dying or “going crazy”

What to do in the moment

• Remind yourself: “This is panic. It is uncomfortable, and it will pass.”
• Slow your breathing, with the out-breath longer than the in-breath.
• Ground yourself in what you can see, hear and feel around you.
• Let the wave rise and fall rather than fighting it.

Prevention

Fear of the next attack can lead to avoiding places and activities, which keeps panic going. Therapy can help you understand the cycle, become less afraid of the body’s sensations and gradually return to what you have been avoiding.

Tools that may help

• 60-Second Grounding Exercise (PDF) — a quick reset when anxiety or overwhelm pulls you out of the present.

When to reach out

If you are having repeated attacks, worrying about the next one, or avoiding places because of them, reach out. Chest pain or breathing trouble you are unsure about should always be checked by a doctor or emergency services.

This page is for general education. It is not a diagnosis and not a substitute for care from a regulated health professional. Last reviewed: October 2026.