Panic attacks: what’s happening and what helps
Why panic feels so physical, grounding skills for the moment, and when to get more support.
Earl Johns, MSN, PMHNP-BC
Board-certified psychiatric nurse practitioner and founder of Wellthy Psychiatry & Wellness
✓ Medically reviewed by Earl Johns, MSN, PMHNP-BC
A racing heart, tight chest and the sudden sense that something is very wrong. If you’ve had a panic attack, you know how real it feels. Here’s what’s going on, and what can help.
What a panic attack is
A panic attack is a sudden wave of intense fear that usually peaks within about ten minutes. It can bring a pounding heart, shortness of breath, dizziness, tingling or a fear of losing control. As frightening as it feels, a panic attack on its own isn’t dangerous.
Why it feels so physical
Your body’s alarm system, the fight-or-flight response, fires when there’s no real threat. Adrenaline speeds up your heart and breathing to prepare you to run. Those sensations can then feel like proof that something is wrong, which fuels the cycle.
Skills to try in the moment
Slow your exhale. Breathe in for four counts and out for six, a few times in a row. Name five things you can see, four you can hear and three you can touch. Remind yourself, “This is panic, and it will pass.” Fighting the feeling often makes it stronger, while letting it crest tends to shorten it.
When panic keeps coming back
If attacks keep happening, or you start avoiding places in case one strikes, that may be panic disorder. It’s very treatable. Cognitive behavioral therapy (CBT) is one of the most effective approaches, and medication can help too. Chest pain or new symptoms are always worth checking with a medical provider first.
A gentle next step
A free 15-minute phone consult is an easy way to see if Wellthy Psychiatry feels like the right fit for you.
This article is for general education and isn’t medical advice. If you’re in crisis, call or text 988, the Suicide & Crisis Lifeline, or call 911.
About the author
Earl Johns, MSN, PMHNP-BC
Board-certified psychiatric nurse practitioner · UCSF-trained · Founder of Wellthy Psychiatry & Wellness
Earl provides LGBTQ+ and neurodivergent-affirming psychiatric care, blending medication management, therapy and whole-person approaches. He sees clients in San Francisco and by telehealth across California.
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