Signs of panic attacks in women

Panic attacks can happen to anyone, but they’re especially common in women. According to the US National Institute of Mental Health, 3.8% of women had panic disorder in the past year, compared with 1.6% of men: more than twice as many.

Here are the signs to look out for, why women may be more affected, and the heart symptoms you should never ignore.

Signs of a panic attack

The signs of a panic attack are the same for women and men: a sudden surge of intense fear that peaks within minutes, along with symptoms like:

• a pounding, racing or fluttering heart
• shortness of breath, or feeling smothered
• chest tightness or pain
• shaking or trembling
• sweating, chills or hot flushes
• dizziness or feeling faint
• tingling or numbness
• nausea or a churning stomach
• feeling unreal or detached
• fear of losing control, or of dying

You can see all 13 recognised symptoms in Panic attack symptoms: the full list.

Why women may be more affected

Researchers think several things play a part:

• Hormones. Changes in hormones like oestrogen and progesterone affect how the brain handles stress and fear.
• Life stress. Women often carry a lot: caring for children or parents, work, and other pressures.
• Trauma. Experiences of abuse or violence, which affect women at higher rates, raise the risk of panic and anxiety.
• Asking for help. Women may be more likely to recognise and report anxiety, which may account for part of the difference.

Times when panic can increase

Many women notice panic is more likely at certain times:

• Before a period. Some women find anxiety and panic rise in the days before their period. Noting your mood alongside your cycle can help you spot a pattern.
• During pregnancy. Anxiety in pregnancy is common, and so are body changes, like a faster heartbeat and breathlessness, that can feel like panic.
• After having a baby. Postpartum anxiety and panic are common and often go unrecognised. You deserve support.
• Perimenopause and menopause. Hormonal shifts can bring hot flushes, a racing heart, poor sleep and anxiety, which can overlap with panic.

Don’t ignore heart symptoms

Heart attacks can cause symptoms like nausea, breathlessness, sweating, and pain in the jaw, neck, back or arm, sometimes without the crushing chest pain people expect. The American Heart Association notes women are more likely than men to have these less typical symptoms.

Call 911 straight away if you have chest pain or pressure, pain spreading to your arm, jaw, neck or back, breathlessness, sweating or feeling sick, especially if this is new or feels different from your usual panic. It’s always better to check.

What helps

• Name it: “This is a panic attack. It will peak and pass.”
• Slow your breathing, with a longer out-breath.
• Ground yourself: 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste.
• Track your pattern alongside your cycle, pregnancy or perimenopause, and share it with your doctor.
• Get support. Cognitive behavioural therapy (CBT) helps most people with panic. Hormone-related anxiety can also be discussed with your doctor.

How Breatheasy can help

Breatheasy helps you through panic, and helps you understand it. Tap “I’m feeling anxious” and Luma walks you through it: rate how strong it feels, breathe slowly as your phone pulses gently, ground yourself with 5-4-3-2-1, then see how far the anxiety came down. Ten-second check-ins and a journal help you spot patterns, like whether panic rises at certain points in your cycle. The panic button works without internet and is always free. Breatheasy is coming soon to iPhone and Android.

When to get help

Talk to a doctor if panic attacks keep happening, if you’re worrying about the next one, or if anxiety is affecting your life, including during pregnancy or after having a baby. Our guide to anxiety and panic attacks explains the treatments that work.

If you’re in crisis or thinking about ending your life, call or text 988, or call 911 if you’re in danger.

Sources

• Panic disorder statistics, National Institute of Mental Health
• Panic Disorder: When Fear Overwhelms, National Institute of Mental Health
• Heart attack symptoms in women, American Heart Association
• Heart attack symptoms, NHS