What is a panic attack? How to manage a panic attack?

A panic attack is one of the most overwhelming experiences a person can face. Many people describe it as a sudden wave of intense fear, accompanied by physical sensations so strong that they feel life-threatening. Even though panic attacks feel terrifying, they are highly treatable once we understand what’s happening in the mind and body.

Let’s break down what a panic attack actually is, why it happens, and how it can be managed.

What Is a Panic Attack?

A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes. It may appear out of the blue or be triggered by a specific situation.

Common symptoms include:

• Rapid heartbeat or palpitations
• Sweating
• Trembling or shaking
• Shortness of breath
• Feeling of choking
• Chest pain or tightness
• Nausea or stomach discomfort
• Dizziness or light-headedness
• Chills or sudden heat
• Numbness or tingling
• Feeling detached from oneself or surroundings
• Fear of losing control or “going crazy”
• Fear of dying

Because these symptoms often resemble cardiac or medical emergencies, people frequently rush to the ER, only later learning that the cause was psychological and not physical.

Why Do Panic Attacks Occur?

Panic attacks do not happen without reason, even when they seem sudden. They may develop because of:

• Genetic and biological vulnerability
• Family history of anxiety disorders
• Certain personality traits (e.g., high sensitivity to stress)
• Environmental or emotional stress
• Medical illnesses or substance use

Some people experience repeated panic attacks as part of Panic Disorder, while others may have them alongside anxiety, depression, or other conditions. Understanding the pattern helps shape the right treatment.

How Are Panic Attacks Managed?

Effective treatment usually combines psychoeducation + psychotherapy + medication, tailored to the individual.

1. Psychoeducation

This is the first and most important step. People are taught:

• What is happening inside the body during a panic attack
• Why symptoms feel dangerous but are not actually harmful
• How the fight-or-flight response mistakenly gets activated

When individuals understand their symptoms, fear reduces and control returns.

2. Cognitive Behavioral Therapy (CBT)

CBT is considered the most effective form of therapy for panic attacks. It includes:

• Challenging catastrophic thoughts
• Interoceptive exposure (getting used to feared bodily sensations)
• In-vivo exposure (gradually facing avoided places or triggers)

With time, CBT breaks the fear-panic-avoidance loop, leading to long-term recovery.

3. Medications

Medications can be extremely helpful, especially when symptoms are severe:

• SSRIs, SNRIs, and TCAs reduce anxiety over time
• Short-term benzodiazepines may be used for acute control

The goal is relief, not dependence, so medications are carefully guided by a psychiatrist.

Lifestyle and Self-Help Support

Small daily habits can make a big difference:

• Deep breathing and grounding exercises
• Mindfulness and relaxation techniques
• Regular physical activity
• Good sleep hygiene
• Reducing caffeine and stimulants

Consistency in these practices strengthens recovery and reduces vulnerability to future attacks.

Final Takeaway

Panic attacks may feel unpredictable and terrifying, but they are among the most treatable mental health conditions. With accurate information, the right therapeutic approach, and supportive lifestyle habits, people can regain control and feel like themselves again.

If you or someone you know is struggling with panic attacks, reaching out for professional support is a strong and life-changing step.

Dr. Sahil Arora

MD, DNB Psychiatry