What’s It Like to Have a Panic Attack?
“Approaching Broad Street, I suddenly became aware that something peculiar was happening to me. Inexplicably, my heart had started to race, my palms to moisten with sweat, my head to swim.I realised I was terribly afraid. But afraid of what? What was there to be so afraid of on this soft, blue afternoon? … The summer sky, so benign, so unthreatening, was transformed into a wheeling amphitheatre of undefined menace.Wave upon wave of raw fear swept through me. I imagined myself a body: a nameless corpse to be picked up from the street.”
— Shiva Naipaul, describing a panic attack (1966)
Naipaul’s account reflects many hallmark features of panic attacks: the sudden onset, intense physical sensations, catastrophic interpretations, feelings of unreality, and the overwhelming fear of death — all occurring in the absence of real external danger.
Panic attacks are very common.
In fact, most people will experience at least one panic attack at some point in their lives. Panic attacks can happen to anyone, at any age, and in any situation. They do not mean you are weak, broken, or seriously ill. For some people, panic attacks are isolated events. For others, they can become recurrent, leading to panic disorder.
Panic disorder is diagnosed when panic attacks are repeated and accompanied by ongoing anxiety, physical symptoms, and fear of further attacks (often described as “fear of fear”) lasting longer than six months.
Can anyone can have a panic attack?
Yes, I experienced a panic attack on a train when I was 30. I was a professional, in a good job, things were looking good, but I recall at that moment I was convinced I was dying. The sensations were overwhelming, terrifying, and completely convincing. However, when I arrived at the emergency department, the physician told me there was nothing physically wrong. At the time, that felt impossible to believe. Looking back now, I understand that panic attacks are a common anxiety response and are highly treatable.
Experiencing panic did not mean there was something wrong with me — and it doesn’t mean there is something wrong with you.
Sometimes panic attacks can seem to come out of the blue, without any obvious trigger, which can make them feel even more frightening.
Common Panic Attack Symptoms
During a panic attack, people may experience a sudden surge of intense fear or discomfort alongside physical symptoms such as heart palpitations, sweating, trembling or shaking, shortness of breath, feeling like you are choking, chest pain or tightness, nausea or stomach discomfort, dizziness, light-headedness, or faintness, feelings of unreality (derealisation), feeling detached from yourself (depersonalisation), tingling in fingers or lips, chills or hot flushes, fear of dying, fear of losing control or “going crazy”
If you experience four or more of these symptoms and they are not due to another medical condition, it is likely to be a panic attack.If you are ever unsure, it is important to see a medical practitioner who can rule out physical causes. Repeated chest pain should always be checked urgently. However, if heart problems have been ruled out and fear persists, panic is a very common and treatable explanation.
Are Panic Attacks Dangerous?
Panic attacks are extremely unpleasant, but they are not dangerous. No one has ever died from a panic attack.Despite this, panic disorder can be highly disabling. During panic, normal bodily sensations are interpreted as catastrophic — as if a physical or mental disaster is imminent. The fear feels all-consuming and very real.
Panic Disorder, Anxiety, and Agoraphobia
People experiencing panic may fear:That no one will help them. That they will be trapped or unable to escape. That they will never get home. That they will be embarrassed, judged, or ridiculed. Over time, this fear can lead to avoidance, and agoraphobia may develop alongside panic disorder. This can involve avoiding places such as public transport, shops, work, or school. In teenagers, panic and agoraphobia are a common cause of school refusal. In adults, panic disorder can lead to withdrawing from work, travel, and social activities. Feelings of unreality or detachment are also common and are often misinterpreted as “going crazy” or losing control — when in fact, these sensations are a well-known anxiety response.
What Keeps Panic Going?
Several factors maintain panic attacks and panic disorder:
1. Hyper-focus on Bodily SensationsPeople become highly alert to physical sensations and their perceived meaning, scanning the body for signs of danger.
2. Safety BehavioursThese are attempts to prevent catastrophe, such as:Avoiding certain places. Drinking alcohol to calm anxiety. Taking unprescribed (and sometimes prescribed) medication.
Constant reassurance seekingWhile understandable, safety behaviours actually keep panic going. It is no coincidence that substance misuse and addiction can develop as unintended ways of self-managing anxiety. Alcohol, in particular, can worsen anxiety and significantly disrupt sleep.
Common Thoughts During a Panic Attack. Typical panic thoughts include:
“I’m going to die”
“I’m having a heart attack”
“I will faint”
“I’m going crazy”
“I’ll lose control”
“I’ll stop breathing”
“This anxiety will kill me”
It is natural to try to protect yourself from perceived danger. But what if the feared catastrophe was never going to happen?
Cognitive Behavioural Therapy (CBT) for Panic DisorderSpecialist Cognitive Behavioural Therapy (CBT) — specifically Cognitive Therapy for Panic Disorder — is one of the most effective and enduring treatments available.
Research across seven randomised controlled trials has shown that:87% of people diagnosed with panic disorder were panic-free at the end of treatment84% remained panic-free at follow-up. Treatment is typically brief, with most people requiring 6–8 sessions of structured CBT.
CBT helps people understand panic, reduce fear of bodily sensations, eliminate safety behaviours, and regain confidence in daily life.You Are Not Alone — and Help Is Available. Panic attacks can feel overwhelming, frightening, and isolating — but they are common, understandable, and very treatable. With the right support, people recover and return to living full, meaningful lives.
If panic or anxiety is affecting you, reaching out for professional help can be the first step toward lasting relief.
