Apr 11, 2023
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Mind & Mood
Am I having a panic attack?
Differentiating normal worry from panic disorder
Everyone’s life comes with the occasional worry. If you’re experiencing a difficult time, it’s not uncommon to worry a lot and feel anxious — that’s normal. But sometimes that worry can turn into a panic disorder. How can you tell if that’s what is happening to you?
A panic attack is not uncommon. The National Institute of Mental Health (NIMH) says about 11 percent of people in the United States have a panic attack each year. If you have ever experienced one of these, it can be truly frightening and might land you in the emergency department thinking you’re experiencing a heart attack.
Symptoms of a panic attack
The symptoms of a panic attack are physical as well as mental — the NIMH says you might feel:
- A feeling of being out of control, or a fear of death or impending doom
- An intense worry about when the next panic attack will happen
- A fear or avoidance of places where panic attacks have occurred in the past.
Physical symptoms during a panic attack can include:
- Pounding or racing heart
- Sweating
- Chills
- Trembling
- Difficulty breathing
- Weakness or dizziness
- Tingly or numb hands
- Chest pain
- Stomach pain or nausea.
Seek professional help for panic attacks
Don’t feel guilty or bad about going to the emergency department; with these symptoms, it’s always best to be on the safe side and rule out a cardiac arrest. But once you know that you may be prone to panic attacks, there are ways to help. Seek out a behavioral health provider, who can help you with both medications and mental strategies to reduce the likelihood of having a panic attack.
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It’s important to talk to a professional to ensure you don’t have any physical issues, such as hyperthyroidism, that could be causing the attacks. Panic disorder can also just happen on its own; it can have a genetic component; or it can be triggered by a trauma. It usually starts in the late teens or early adulthood. But rest assured, there are many types of treatment that can help.
Calming techniques: deep breathing for panic attacks
If you think you’re having a panic attack right now, practice some deep breathing. This can have a calming mental effect while also addressing the physiological reaction. To practice calming breathing:
- Sit or lie comfortably.
- Take a breath in through the nose for about four seconds.
- Hold the breath for two seconds.
- Release the breath slowly, taking about 6 seconds to breathe out.
- Pause and repeat.
To speak with someone about your feelings schedule an appointment with your primary care physician if needed. If you need a doctor, TidalHealth has providers located near you as well as the TidalHealth Crisis Center and other resources near you.
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