What does a panic attack feel like? Terrifying. That is the best word for it. Your heart beats so fast it hurts. It feels like a loud drum inside your chest. You try to catch your breath. But the air gets stuck in your throat. Your hands shake so much that you can’t hold a cup. Your feet feel frozen to the floor. You get dizzy. The room might even look like it is spinning around you. You feel cold and sweaty at the very same time.
Many people feel they are having a heart attack during this. Some even think they might die right then and there. It happens so fast. One minute you are fine, watching TV or reading a book. The next minute, you are trapped in pure fear.
You feel terrible when your body shakes and you can’t focus. You want the fear to end. You are not alone. Many people feel this way daily. There are real solutions to help you. You don’t have to live in fear.
Is It Normal to Have Them Often?
Everyone feels fear sometimes. You might feel fear if you see a big, angry dog running at you. You might feel fear if a fast car drives too close to you on the street. This kind of fear is actually good. It is a helpful tool that keeps you safe from harm. Once you are safe, the fear goes away quickly. Your heart slows down. You feel calm again. You can go back to your normal day.
But having panic attacks often is very different. It is not normal to have them every single week. When they happen a lot, your body gets way too tired. Your brain sets off a false alarm. It tells you that you are in great danger when you are actually sitting safely at home.
Frequent panic attacks change your whole life. You might stop going to the grocery store. You might stay home all the time because you fear having another attack in public. This is called panic disorder. It means the panic attacks happen over and over again without a clear reason. It is a big sign that you need some help to feel safe again. You deserve to go outside without feeling scared.
Why Your Body Sets Off False Alarms
Your body has a special safety system built right in. It is called the fight or flight response. Long ago, this system helped people run away from wild animals (like a huge bear or a hungry lion). Today, it helps you jump out of the way if a heavy box falls near you. It gives you quick energy to move fast.
Sometimes, this safety system gets way too sensitive. It acts just like a broken smoke alarm in your house. A normal smoke alarm rings when there is a real fire in the kitchen. A broken smoke alarm rings just because you make toast in the morning. Your brain is acting exactly like that broken smoke alarm right now.
Here are a few reasons why your body alarm might ring by mistake:
- You have a whole lot of stress at work or at home every day.
- You went through a very scary time in the past that you cannot forget.
- Other people in your family also get very anxious.
- Your brain has a hard time balancing its normal chemicals.
It is not your fault. You did not cause this to happen. Your body is just confused. The good news is that it can learn to calm down again. You can teach your brain to feel safe.
Simple Ways to Calm Your Body Right Now
Breathe. That is the first step. When a panic attack starts, you can do things to help yourself. These easy tricks tell your brain that you are safe. They help turn off the broken alarm.
Consider these straightforward actions when you sense a panic attack beginning:
- Breathe in slowly through your nose for three long seconds. Then, blow the air out of your mouth like you are blowing out a birthday candle.
- Look around the room and find five things you see. Say what they are out loud. This helps your mind focus on the real world instead of the fear.
- Hold something cold – like an ice cube or a cold drink. The cold feeling can surprise your brain and stop the panic fast.
- Tell yourself out loud that you are safe. Say the words, “I am safe right now and this bad feeling will pass.”
These steps take a lot of practice. Do not give up if they are hard at first. They will work better and better every single time you use them.
When to See a Professional for Help
Sometimes, deep breathing is simply not enough to stop the heavy fear. If you still feel very scared every single day, you need to talk to a doctor. Seeing a doctor is a very smart move. It shows you are brave.
You should look for professional help if you notice any of these signs:
- You spend the entire day anxious about experiencing another panic attack.
- You hide from normal places where you had a bad attack before.
- The panic attacks make it very hard to do your daily job.
- You feel deeply sad and lonely because of the constant fear.
A mental health professional knows exactly how to help you. They will talk to you about your feelings. They will not judge you at all. They will help you find out why the panic attacks keep coming back to bother you. They want you to feel better.
How Mindset Psychiatric & Wellness LLC Can Support You
If you live near Everett, Massachusetts, you can get great help today. Visit Mindset Psychiatric & Wellness LLC. They help people who have anxiety every single day. You do not have to suffer by yourself in silence.
Your provider at the clinic is Dr. Rosemonde Paulo. She is a very caring nurse practitioner who works directly with you. She knows that your mind and your body work together as one big team. She will listen to your whole story to find the very best plan just for you.
Here are the specific ways she can help you feel much better:
- Detailed checks: She will spend plenty of time learning everything about your panic attacks.
- Safe medicine: She can find the right medicine to help calm your busy brain.
- Talk therapy: She will teach you good new skills to stop the fear before it grows.
- Whole body care: She will look at your sleep habits, your daily food and your stress.
You can see her in person right in Everett. You can also use telehealth. This means you can talk to Dr. Paulo on your computer or phone from your home. It is easy and private.
Taking the First Step to Peace
Living with frequent panic attacks is very hard work. It takes away your daily joy. It makes you feel trapped. But you can get your happy life back. You really can feel calm and safe when you wake up in the morning.
It all starts with one small step forward. You just have to ask for a little bit of help. Reach out to a professional who knows how to fix the false alarms inside your head. You truly deserve a life that is completely free from constant fear. Make that call today. You will be so glad that you did.
FAQs
Q. Can a Panic Attack Hurt My Heart?
No. A panic attack feels just like a heart attack. Your chest hurts and your heart beats very fast. But it will not damage your heart. The scary feeling is just your safety system acting confused. It will pass.
Q. What Is the Quickest Way to Calm Down?
Breathe. Hold your breath for three seconds. Then blow it out slowly. You can also hold an ice cube in your hand. The cold feeling surprises your brain. It forces your mind to stop thinking about the fear.