What does a panic attack feel like?

“I thought I was dying.” That’s how many people describe their first panic attack. It often comes out of nowhere: at the supermarket, while driving, in a meeting, or lying in bed. If you’ve felt it, you know words barely cover it.

Here’s what a panic attack feels like from start to finish, why it feels that way, and what to remind yourself next time.

The rush: how it starts

A panic attack usually begins with a sudden jolt: a skipped heartbeat, a wave of heat, a moment of dizziness, or simply a sense that something is wrong. Within seconds, fear floods in.

Many people say it feels like being hit by a wave, or like an alarm going off inside them that they can’t switch off. Your attention locks onto your body, and every new feeling seems to confirm the danger.

How a panic attack feels in your body

Panic is a whole-body experience. You might feel:

• Your heart pounding, racing or fluttering, sometimes so hard you can see it in your chest.
• Like you can’t get a full breath, as if the air won’t go all the way in, or you’re being smothered.
• A tight, heavy or aching chest.
• Shaky, trembly or weak, especially in your legs.
• Hot and sweaty, or suddenly cold with goosebumps.
• Dizzy, light-headed or unsteady, as if you might faint.
• Tingling or numbness in your fingers, lips or around your mouth.
• Sick, or a churning stomach, sometimes with a sudden need for the toilet.
• A lump in your throat, or feeling like you might choke.

These come from adrenaline getting your body ready to fight or run. We explain what each one is for in What’s happening in your body during a panic attack.

How a panic attack feels in your mind

The scariest part is often what your mind tells you. During panic, it’s common to feel:

• Certain you’re dying, usually of a heart attack, a stroke or suffocation.
• That you’re losing control, or about to do something embarrassing or dangerous.
• That you’re “going crazy”, or will never feel normal again.
• Unreal or detached, as if the world is behind glass or you’re watching yourself from outside. This is called derealization or depersonalization.
• An overwhelming urge to escape, to get outside, get home or get to a hospital.

Panic feels like danger, but it’s a false alarm. The feelings are real, and they can’t hurt you.

How long does a panic attack last?

Most panic attacks build quickly, peak within about 10 minutes, and then ease. The NHS says most last between 5 and 20 minutes. It can feel endless, but your body can’t keep the adrenaline rush going for long, and a calming system takes over.

Sometimes one attack seems to roll into another, or you feel on edge for hours. That’s usually your body settling down, together with fear of the next wave, rather than one long attack.

Different kinds of panic attacks

Panic doesn’t always look the same.

• Out of the blue. Many attacks have no obvious trigger. That’s part of what makes them so frightening.
• Triggered. Some come in particular situations, like crowds, driving, flying or being far from home.
• At night. Some people wake up suddenly in a state of panic, with a racing heart and a feeling of dread. Night-time panic attacks are common and not a sign of anything dangerous happening in your sleep. See Why is my anxiety worse at night?
• Silent. Some people panic without anyone noticing. On the outside they look calm, while inside their heart is racing and their mind is screaming. Read more about silent panic attacks.
• Smaller attacks. Doctors call attacks with only a few symptoms “limited-symptom attacks”. They’re still distressing, and they respond to the same help.

How you might feel afterwards

When the panic fades, it often leaves you:

• exhausted, as if you’ve run a race
• shaky, achy or with a headache
• tearful, embarrassed or low
• jumpy, and on the lookout for the next attack

This “panic attack hangover” can last a few hours. Rest, water, something to eat and a gentle walk help. Be kind to yourself: your body has just been through a huge rush of adrenaline.

What to tell yourself next time

It can help to have a few words ready before panic comes. Try:

• “This is a panic attack. I’ve had them before, and they always pass.”
• “My body is doing its job at the wrong time. There’s no real danger.”
• “I don’t have to fight it. I can let it rise, peak and fall.”
• “Breathe in for 4, and out for 6.”

How Breatheasy can help

When panic hits, Breatheasy helps you ride the wave. Tap “I’m feeling anxious” and Luma walks you through it: rate how strong it feels from 1 to 10, breathe slowly as your phone pulses gently, ground yourself with 5-4-3-2-1, then see how far the anxiety came down. It works without internet, and it’s always free. Seeing the number drop, attack after attack, is a powerful reminder that panic always passes. Breatheasy is coming soon to iPhone and Android.

When to see a doctor

If you’ve never had a panic attack before, or something feels different from usual, especially chest pain or severe breathlessness, get checked by a doctor to rule out other causes. Call 911 if you have chest pain that spreads to your arm, jaw, neck or back, or you’re struggling to breathe.

If panic attacks keep happening, talking therapy based on cognitive behavioural therapy (CBT) helps many people stop having them. Our guide to anxiety and panic attacks covers treatment and what to do next.

Sources

• Panic disorder, NHS
• Panic Disorder: When Fear Overwhelms, National Institute of Mental Health
• Panic attacks and panic disorder, Cleveland Clinic