A sudden pounding heart, chest tightness, breathlessness and a terrifying sense that you might die. Many people having their first panic attack rush to the emergency room convinced it is a heart attack.
Always get chest pain checked by a doctor, especially the first time, if you have heart risk factors, or if the pain spreads to the arm, jaw or back. Call emergency services if in doubt.
Common features of a panic attack
- Pounding heart, chest discomfort, breathlessness, choking feeling
- Dizziness, trembling, tingling, hot or cold flushes
- Fear of dying, losing control or “going mad”
- Peaks within about 10 minutes and then passes
When it may be panic disorder
If medical tests are normal but attacks keep coming unexpectedly, and you live in fear of the next one — avoiding travel, places or exercise — it may be panic disorder. It affects about 2–3 in 100 adults each year.
During an attack
- Remind yourself: this is frightening, but it will pass.
- Stay where you are and breathe slowly — in for 4, out for 6.
- Ground yourself: name 5 things you see, 4 you hear, 3 you can touch, 2 you smell, 1 you taste.
Treatment works
CBT for panic — understanding the panic cycle, breathing retraining, changing catastrophic thoughts and gradually facing feared sensations and places — is highly effective, often within 10–15 sessions.
Frequently asked questions
How long does a panic attack last?
Most panic attacks peak within about 10 minutes and settle within 20 to 30 minutes.
Can a panic attack hurt me?
Panic attacks feel frightening but are not dangerous in themselves. Chest pain should still be checked by a doctor first to rule out heart problems.
What treatment works for panic disorder?
CBT, including learning to face body sensations without fear, is highly effective for panic disorder, sometimes alongside medication prescribed by a psychiatrist.
Talk to a professional
If this article sounds familiar, you don’t have to work it out alone. Book a confidential session with Dr. Rabya Umman at Vasant Kunj, New Friends Colony or online.
Related services
This article is for general information and is not a substitute for a professional assessment. If you are in crisis, call Tele-MANAS 14416 (free, 24×7).
