Heart pounding, breathing hard, dizziness, hands shaking, feeling like you're going to die. That's how many people describe panic attacks. Despite all this "physics of terror," these conditions themselves cannot directly kill a person, experts, including Medical News Today, emphasize. It's important to understand what happens to the body during an attack, how it affects your health, and what can help you cope with the symptoms.
A panic attack is a sudden activation of the “fight or flight” mechanism, as if a person were in real danger. The body reacts as programmed by evolution:
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the heart starts beating faster
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breathing becomes shallow and rapid
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Blood rushes to the muscles, preparing the body for flight or defense.
Some people, when panicking, start to hyperventilate—breathe too quickly and deeply. The level of carbon dioxide in the blood drops, causing dizziness, “flies” before the eyes, a feeling of unreality, and sometimes even a brief loss of consciousness. These symptoms are very unpleasant, but not fatal.
The feeling of “I’m going to die” is a typical feature of a panic attack. It is not a sign of a real threat, but the result of a combination of physical symptoms and the fear that intensifies them.
For people with coronary heart disease, repeated panic attacks can temporarily impair blood flow to the heart muscle. This can make chest pain even more frightening. However, research shows that panic attacks themselves are not a direct cause of a heart attack.
Another thing that can be dangerous is long-term anxiety and chronic stress. They can:
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increase blood pressure
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increase the risk of cardiovascular disease
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increase inflammatory processes in the body
This is often accompanied by “self-help” behavior that only harms: overeating, alcohol, smoking, and lack of physical activity. All of this puts additional strain on the heart and blood vessels.
There are several strategies that can help ease the attack:
Accept the fact that you are afraid. Don't try to "forbid" yourself from fear or run away from it. Admitting: "Yes, I am having a panic attack right now, it is temporary and not fatal" - already reduces tension.
Ground yourself in the moment. Try to focus your attention on what is around you: count a few objects you see, notice smells, sounds, and sensations of touch. This helps you return from “catastrophic thoughts” to reality.
Slow down your breathing. Deep, slow breathing with pauses on the exhale helps normalize carbon dioxide levels, reducing dizziness and shortness of breath.
Continue the action if it is safe. If you can stay in the situation (at work, in transport, at home) without risk - do not run away. This is how exposure therapy works: the brain gradually learns that panic does not equal disaster, and over time the attacks weaken.
It is worth involving a specialist if:
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panic attacks become more frequent or severe
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symptoms do not go away despite several weeks of regular therapy
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signs of possible heart problems appear: chest pain, shortness of breath, irregular heartbeat, swelling
If typical symptoms of a possible heart attack occur — intense chest pain radiating to the arm, shoulder, or jaw, severe shortness of breath, sudden weakness, cold sweat, severe dizziness — you should call an ambulance immediately. Panic attacks do not exclude the risk of real cardiac problems, especially in people with comorbidities.
Panic disorder is treatable and can be managed with a variety of approaches, including:
Cognitive behavioral therapy. It helps to recognize and change thoughts that trigger panic, and also gradually teaches the body not to be “afraid” of its own symptoms (exposure therapy).
Drug treatment. In some cases, a doctor may prescribe anti-anxiety medications or antidepressants. It is important that the selection and monitoring of such medications is carried out by a doctor, and not by “self-medication based on advice from the Internet.”
Lifestyle changes. Regular physical activity, conscious breathing techniques, meditation, normalizing sleep, and reducing alcohol and caffeine consumption make the nervous system less vulnerable to stress.
The goal of therapy is not to completely “turn off” the fear, but to learn to live with it so that it does not control your life. When a person stops being afraid of panic attacks themselves, they usually become less frequent and less severe.
A panic attack may seem like something deadly, but it doesn't kill you in and of itself. It's a very unpleasant but manageable condition. The better you understand what's happening to your body, the less room there is for fear.
If attacks are repeated, prevent you from working, communicating, or leaving the house, it is not a “weakness,” but a reason to seek professional help. Timely therapy helps you regain control of your life and take away the panic attack’s main weapon — a feeling of hopelessness.
