What’s Happening When A Panic Attack Hits

Your heart is pounding so hard you’re certain something is wrong. Your chest tightens, your hands tingle, and suddenly you can’t catch your breath. You’re convinced you’re having a heart attack or losing your mind. Ten minutes later, it’s over, leaving you shaken and wondering what just happened.

If you’ve experienced this terrifying surge of physical symptoms that seemed to come out of nowhere, you’ve likely had a panicGlossaryPanicAn anxiety disorder characterized by recurrent, unexpected panic attacks and persistent concern about having additional attacks or their consequences. attack. And while it may have felt like a medical crisis, understanding what’s actually happening can be the first step toward taking back control.

You’re far from alone

If panicGlossaryPanicAn anxiety disorder characterized by recurrent, unexpected panic attacks and persistent concern about having additional attacks or their consequences. attacks have left you feeling like something is uniquely wrong with you, here’s some reassurance: studies suggest that up to 35% of people will experience at least one panicGlossaryPanicAn anxiety disorder characterized by recurrent, unexpected panic attacks and persistent concern about having additional attacks or their consequences. attack during their lifetime. Despite how isolating panicGlossaryPanicAn anxiety disorder characterized by recurrent, unexpected panic attacks and persistent concern about having additional attacks or their consequences. attacks feel, they’re among the most common and most treatable mental health concerns.

Many people suffer in silence because they’re embarrassed or afraid others won’t understand. But the person sitting next to you at work, in your community, or at your Shabbos table may have experienced the same racing heart and gasping breaths, and found their way through it.

Panic attacks vs. general anxiety

AnxietyGlossaryAnxietyA group of mental health conditions characterized by excessive fear, worry, and related behavioral disturbances. Includes generalized anxiety disorder, panic disorder, social anxiety disorder, and specific phobias. and panicGlossaryPanicAn anxiety disorder characterized by recurrent, unexpected panic attacks and persistent concern about having additional attacks or their consequences. attacks are often discussed interchangeably, but they’re distinct experiences. General anxietyGlossaryAnxietyA group of mental health conditions characterized by excessive fear, worry, and related behavioral disturbances. Includes generalized anxiety disorder, panic disorder, social anxiety disorder, and specific phobias. is like a low simmer: you might feel worried or on edge for hours or days. The feeling is uncomfortable but manageable, and typically connects to identifiable concerns.

PanicGlossaryPanicAn anxiety disorder characterized by recurrent, unexpected panic attacks and persistent concern about having additional attacks or their consequences. attacks are something else entirely. They’re sudden, intense surges that peak within minutes and feel completely overwhelming. Your body launches into emergency mode, flooding you with adrenaline. The problem? There’s no danger present, just an overactive alarm in your nervous system.

Why panic feels like a medical emergency

During a panicGlossaryPanicAn anxiety disorder characterized by recurrent, unexpected panic attacks and persistent concern about having additional attacks or their consequences. attack, your nervous system activates as if you’re facing an in person threat. Your heart races, you breathe rapidly, blood flows away from your extremities causing tingling and numbness, and your digestion shuts down, creating nausea.

These sensations are so intense that most people experiencing their first panicGlossaryPanicAn anxiety disorder characterized by recurrent, unexpected panic attacks and persistent concern about having additional attacks or their consequences. attack end up in the emergency room. When tests come back normal, the relief is mixed with confusion: if nothing is medically wrong, why did your body react so intensely?

The answer lies in your brain’s threat detection system. Sometimes it misfires, interpreting normal sensations as dangerous. The symptoms themselves become frightening, which amplifies the panicGlossaryPanicAn anxiety disorder characterized by recurrent, unexpected panic attacks and persistent concern about having additional attacks or their consequences. in a feedback loop that feels impossible to escape.

Breaking the cycle

The instinct during a panicGlossaryPanicAn anxiety disorder characterized by recurrent, unexpected panic attacks and persistent concern about having additional attacks or their consequences. attack is to fight it, to stop the symptoms through sheer willpower. This almost always backfires because resistance increases tension, which intensifies the panicGlossaryPanicAn anxiety disorder characterized by recurrent, unexpected panic attacks and persistent concern about having additional attacks or their consequences.. The most effective response is counterintuitive: allow the panicGlossaryPanicAn anxiety disorder characterized by recurrent, unexpected panic attacks and persistent concern about having additional attacks or their consequences. to be present without trying to control it.

Remind yourself that panicGlossaryPanicAn anxiety disorder characterized by recurrent, unexpected panic attacks and persistent concern about having additional attacks or their consequences. attacks, while terrifying, are not dangerous. Your body is responding to an overactive alarm, and the alarm will shut off on its own, typically within 10 to 20 minutes.

Focus on slow, steady breathing, particularly extending your exhale. Place your feet firmly on the ground and notice the sensation. Name what’s happening: “This is a panicGlossaryPanicAn anxiety disorder characterized by recurrent, unexpected panic attacks and persistent concern about having additional attacks or their consequences. attack. It will pass.” These anchors interrupt catastrophic thoughts and signal safety to your brain.

Moving forward

If panicGlossaryPanicAn anxiety disorder characterized by recurrent, unexpected panic attacks and persistent concern about having additional attacks or their consequences. attacks have become a recurring part of your life, highly effective treatments exist. Cognitive behavioral therapyGlossaryCognitive Behavioral Therapy (CBT)A form of psychotherapy that focuses on identifying and changing negative thought patterns and behaviors. It’s based on the idea that thoughts, feelings, and behaviors are interconnected. can help you understand and change the thought patterns that fuel panicGlossaryPanicAn anxiety disorder characterized by recurrent, unexpected panic attacks and persistent concern about having additional attacks or their consequences., while teaching practical skills to manage symptoms. You don’t have to live in fear of the next attack.

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.