Afterward, even when the worst of yoursymptomshave passed, your mind and body are still on high alert.
Your chest still feels tight.
Your heart is still too fast.
You feel shaky, drained, and exhausted.
But what comes next?
At a Glance
Panic attacks hit fastoften unexpectedly out of the blue.
When it’s over, it’s time to focus on recovery.
Use calming techniques, reach out to a trusted friend, and treat yourself kindly.
What Does a Panic Attack Feel Like?
Imagine that you’re driving to work when you’re suddenly overcome with feelings of dread and fear.
Your heart feels as though it’s pounding out of your chest, and you have difficulty breathing.
You become increasingly afraid as you beginshakingand sweating.
You think, “This cant be happening to me.”
Just as quickly as your symptoms set in, you notice these sensations gradually subsiding.
But even when you realize the panic attack has passed, you still feel on edge or keyed up.
It takes you a minute to refocus and get back on the road.
The rest of your day is marked by a sense of nervousness and apprehension.
After experiencing a panic attack, you may find it difficult to pull yourself back together.
Shortness of breath can also cause chest pain that’s common with panic attacks.
This terrifying experience can cause you to feel anxious for the rest of the day.
One useful strategy is the5-4-3-2-1 method.
Once the attack begins to dissipate, you may feel embarrassed or down about your experience with panic.
You may even begin to stress about when the next attack is going to occur.
Talk to a Loved One
It may be helpful to contact a loved one totalk things through.
You dont even need to tell your friend or family member that you just had a panic attack.
Rather, you’re able to call your loved one up to merely chitchat.
Such attacks are a symptom of panic disorder.
They actually tend to get worse over time if you don’t take action.
It’s important to remember that effective treatments are available.
Treatments for panic disorder usually involve therapy, medication, or a combination of both.
Talking to a friend or a mental health professional can also be helpful.
For more mental health resources, see ourNational Helpline Database.
American Psychiatric Association (APA).Diagnostic and Statistical Manual of Mental Disorders.
5th ed, text revision.
Washington, D.C.; 2022.
2021;63(1):70-73. doi:10.4103/psychiatry.IndianJPsychiatry_896_20
Anxiety & Depression Association of America.Symptoms.
2023;13(2):256. doi:10.3390/brainsci13020256
American Psychological Association.How can panic disorder be treated?
2019;33(11):1340-1351. doi:10.1177/0269881119859372
