Understanding panic attacks: symptoms and triggers
What triggers a panic attack?
Anything can trigger a panic attack if the mind perceives a threat. This might be:
✔ Real events: Seeing a dog if you have a phobia.
✔ Memories: Recalling an embarrassing situation at a party.
✔ Imagined scenarios: Worrying about a hospital operation.
✔ Intrusive thoughts: Thinking, “I just know she’s having an affair.”
Sometimes, there is no obvious trigger - this is common with anxiety disorders.
What does a panic attack feel like?
Panic attacks can cause a wide range of symptoms—not just a racing heart. Here’s what you might experience:
1️⃣ “I’m having a heart attack.”
2️⃣ “I can’t breathe—I’m going to suffocate.”
3️⃣ “I’m losing control of my mind.”
4️⃣ “What if I die right here?”
5️⃣ “I can’t escape—there’s no way out.”
1️⃣ Prickling or tingling or 'electric shock' sensation
2️⃣ Numbness – body “going dead” or disconnected.
3️⃣ Dizzy, lightheaded or trembling
4️⃣ Tight chest – heavy/squeezing sensation. Hard to breathe.
5️⃣ Heart racing or pounding.
6️⃣ Cold sweats, shaking, chills or hot flushes
1️⃣ Overwhelm
2️⃣ Terror
3️⃣ Helpless
4️⃣ Dread
5️⃣ Shame or Guilt
6️⃣ Hopelessness
1️⃣ Avoiding situations (e.g., leaving a social event early).
2️⃣ Seeking reassurance (e.g., calling someone for comfort).
3️⃣ Pacing, fidgeting or rocking back and forth).
5️⃣ Looking for an exit to escape
7️⃣ Hyper-focusing on bodily sensations (e.g., checking pulse).
🔟 Over-breathe or shallow breathe
🛠️ Top Tip 1: Any unusual sensation or behavior can be a panic symptom IF you are also fearful or anxious.
🛠️ Top TIp 2: Do the sensations change in intensity? Shift around? Come and go? They are probably anxiety related.
What's the difference between a
panic attack vs. anxiety?
Many people think panic attacks and anxiety are the same, but they’re different in important ways.
Panic Attacks: Sudden & Intense
✔ A panic attack is a sudden surge of fear or discomfort.
✔ It happens out of nowhere and peaks within minutes.
✔ There are intense and extreme physical symptoms and extreme thinking like you’re losing control or even dying.
✔ It feels like an emergency - but it’s not dangerous.
Anxiety: Ongoing nagging worries and stressors
✔ Anxiety is a constant feeling of unease, fear, or worry.
✔ It builds up over time and can last days, weeks or even months.
✔ There are on-going physical symptoms such as trouble sleeping, restlessness, irritability and stomach issues.
✔ It’s more of a long-term problem rather than a sudden attack.
Why panic attacks can lead to health anxiety
The intensity of panic symptoms can make people think they have a serious health condition—like a heart attack, stroke, or neurological disease. This often leads to endless online searches, which feeds the anxiety cycle.
Panic Attack vs. Panic Disorder
Panic Attack: An isolated event that’s scary but not ongoing.
Panic Disorder: An ongoing condition with frequent panic attacks and a persistent fear of having more attacks
Many people live with panic disorder without seeking support:
✔ They are too embarrassed to seek help
✔ They consider it part of their personality - they are an 'anxious person' or blame GAD
✔ They avoid situations or restrict their life to cope.
Panic attacks are not a prison sentence.
With the right support and techniques, it’s possible to get rid of panic attacks for good.
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