How to Stop Overthinking: 9 Strategies That Actually Help
Why overthinking happens, the difference between rumination and problem-solving, and practical strategies to get out of your head.
Panic Attacks: What They Are and What Actually Helps
Panic attack symptoms, how they differ from anxiety, what to do during an attack, and how panic disorder is treated.
By Mara Ellison··3 min read
Photo: M. on Unsplash
The short version
- A panic attack is a sudden surge of intense fear with strong physical symptoms, peaking within minutes.
- It feels dangerous, but panic itself is not physically harmful in healthy people.
- Riding the wave, slowing your breath and not fleeing help most.
- CBT is highly effective for panic disorder.
Your heart pounds, your chest tightens, you can’t catch your breath, and you’re sure something terrible is happening. Panic attacks are among the most frightening experiences people have, and among the most treatable.
Common symptoms
- Racing or pounding heart
- Shortness of breath, choking feeling
- Chest pain or tightness
- Dizziness, tingling, chills or hot flashes
- Trembling, sweating, nausea
- Feeling unreal or detached
- Fear of losing control, going crazy or dying
Chest pain and shortness of breath can also signal a medical emergency. If you’re unsure, especially the first time, call 911 or seek medical care.
Panic attack vs. anxiety attack
“Panic attack” is a clinical term: an abrupt surge that peaks within minutes. “Anxiety attack” is an everyday phrase people use for intense anxiety that may build more gradually.
What to do during a panic attack
- Name it: “This is a panic attack. It will pass.”
- Stay put if you can. Escaping teaches your brain the situation was dangerous.
- Slow your exhale: in for 4, out for 6–8. Use the pacer.
- Let the sensations be there instead of fighting them. Fighting adds fuel.
- Ground: feel your feet, name what you see.
- Wait it out. Panic typically peaks and starts to subside within about 10 minutes.
After an attack
Be gentle with yourself. Notice that you got through it. Avoid making new rules (“I’ll never go there again”), because avoidance fuels the anxiety cycle.
Treatment
Panic disorder responds very well to CBT, which often includes learning about panic, breathing and exposure to feared sensations (interoceptive exposure). Medication can also help. Talk to a professional if attacks are recurring.
Try it: Breathing PacerAn animated breathing guide with box breathing, 4-7-8, slow-exhale breathing and the physiological sigh.
Open Questions people ask
Can a panic attack hurt me?
Panic attacks feel dangerous but aren’t physically harmful for most healthy people. Get medical evaluation to rule out other causes, especially for first attacks or chest pain.
How long do panic attacks last?
Most peak within about 10 minutes and ease within 20–30 minutes, though aftereffects like tiredness can linger.
Written by Mara EllisonWriter behind Therapist Words and author of two self-help books. Not a licensed therapist; content is checked against professional sources. About · Editorial policy
Sources and further reading
This article is for education, not therapy or medical advice. Read our disclaimer. In crisis? Call or text 988.
