How Long Do Panic Attacks Last And What Are the Best Ways To Manage Them?
Someone who has never had a panic attack may find it hard to comprehend exactly how frightening and intense they can feel. Your heart is pounding out of your chest; you can’t seem to get enough air; the room is spinning around you. You may feel like you’re dying, about to pass out, or completely losing your mind. One of the most common thoughts is, “how long is this going to last?” This article will define panic attacks, their symptoms, how long they last, and the best ways to manage them.
What is a panic attack?
A panic attack is a sudden, extreme sense of fear and anxiety that comes on without warning. There may be an obvious trigger, or it may happen out of nowhere. The symptoms that make up a panic attack can range from distressing to outright terrifying, especially when they occur. Symptoms of a panic attack can include:
- Racing heartbeat
- Palpitations or PVCS (the feeling of skipped beats)
- The feeling of impending doom
- A sense that you’re going to die or lose your mind
- Shortness of breath
- Sweating
- Shaking
- Chest pain or pressure
- Nausea
- Dizziness
- Feeling hot or cold
- Numbness or “pins-and-needles” feeling in hands or feet
Panic attacks are scary to experience, no matter who you are. You may feel like you’re having a heart attack or stroke. Even once the panic attack has stopped, you may feel shaken and worried about another one happening.
The symptoms of a panic attack can be intense and frightening. In the vast majority of cases, however, these symptoms are completely harmless. Panic attacks themselves can’t hurt you. Knowing what is happening in your body to cause these distressing symptoms may give you some comfort.
What happens to the body during a panic attack?
The exact mechanism that triggers panic attacks is unknown, but it’s suspected to involve a misfiring of the body’s “fight, flight, or freeze” response. This reaction has evolved over thousands of years to help the human body respond to an emanate threat. The “fight, flight, or freeze” reaction can help you escape danger or fight off an attacker in an emergency.
When this response is triggered, the sympathetic nervous system goes into action, flooding the body with stress hormones, such as adrenaline and cortisol. This causes your heart rate and respiration to speed up in preparation to fight or run. Also, your focus and senses heighten, your digestion slows down, and your perspiration rate goes up.
Once the threat is eliminated, the parasympathetic nervous system is supposed to kick in and return the body to a stable state. However, for some people, this doesn’t happen.
Much of what happens during a panic attack occurs in the brain. The amygdala, the part of the brain that detects fear, may send a false signal of distress, activating the “fight, flight, or freeze” response. One study using functional MRIs found that an area of the midbrain called the periaqueductal gray may malfunction and trigger an exaggerated defensive response in some people. We’re still learning how a panic attack affects the brain, but all signs point to an abnormal fear response that triggers the cascade of physical symptoms.
How long do panic attacks last?
How long can an anxiety attack last? On average, a panic attack lasts anywhere from 5 to 20 minutes. Symptoms usually peak within 10 minutes and gradually decrease. It can feel longer in the moment, especially the more an individual struggles against the symptoms.
Rarely, panic attacks can last for a half-hour or longer or come and go over an extended period.
The best ways to treat a panic attack
If you have frequent panic attacks, you’re aware of the negative effect they can have on your life. Learning ways of managing panic attacks can help you regain control and minimize their frequency.
To prevent a panic attack
Know your triggers
Often, panic attacks are triggered by certain stimuli, such as driving after a car accident. If you have reoccurring panic attacks tied to certain situations or places, you may have a strong urge to avoid those triggers. Instead, it’s important to recognize them and develop alternative coping strategies.
Learn relaxation techniques
Relaxation techniques can help keep your stress manageable and assist your parasympathetic nervous system to function more appropriately. Progressive muscle relaxation involves scanning the body for tension spots and slowly isolating and relaxing these muscle groups.
Employ grounding methods
Grounding allows you to orient yourself to your present surroundings to pull you out of the hold of overwhelming emotions or anxiety. A basic grounding technique is to notice details of your surroundings using your five senses.
Avoid excessive caffeine and other stimulants
Some people are more sensitive to these substances than others. If you consume caffeine or other stimulants regularly and notice a correlation between your intake and anxiety, it’s time to cut down.
Check in with yourself throughout the day
Practice focusing on the present moment throughout the day. Are you feeling any anxiety? Is your breathing shallow? Are your muscles tense? In this way, you can recognize any anxiety or tension building in your body and lower it before it gets too out of control.
To manage a panic attack happening now
Remind yourself you have a panic attack
If you’ve experienced these symptoms before, you’ll recognize that “revving up” moment when a panic attack is coming on. Try to reassure yourself that what you’re experiencing is a panic attack. It’s not going to hurt you.
Find a focal point in the room
A type of grounding technique that can work when you have a panic attack is to find a neutral focal point in the room and focus on it. Describe all of its characteristics of it. This form of distraction can help you detach from your symptoms of panic and lessen the duration of the attack.
“Run” toward the attack
You may desperately want to get away from the anxiety and fear and wish that it would stop. Instead, get angry. Say, “bring it on, panic! Do your worst!” It may sound crazy, impossible, maybe even a little silly, but it can be a very effective technique for regaining control. You may find that the fear lessens because your brain realizes there is no actual threat.
“Float” mindfully with your anxiety
Along the same lines as the previous tip, instead of fighting against the panic attack or trying desperately to make it go away, mindfully focus on the moment instead. Observe your symptoms without reacting to them. Stay in the moment and float along with the symptoms. This can take practice to master, and a therapist can help you use this technique.
How can I be sure I’m okay?
Experiencing a panic attack can be terrifying and disorienting and lead to the development of ongoing anxiety. At the moment, panic attack symptoms can feel so real and so intense it seems impossible that they’re benign. That’s why so many people end up in the ER annually due to panic attacks.
It’s always a good idea to call your doctor if you’re experiencing a panic attack, even if it resolves quickly. You can describe your symptoms, and they can determine whether a check-up is necessary. If you’ve been thoroughly checked out by your doctor and diagnosed with panic attacks, in most cases, you can rest assured that’s what you’re dealing with. The symptoms you’re experiencing are real and frightening, but they’re not dangerous.
However, if you experience chest pain, loss of consciousness, sudden weakness (especially on one side), difficulty speaking, or severe mental confusion, it’s best to go to the ER. They can perform tests to rule out rare but serious conditions, such as a heart attack, stroke, or blood clot.
Additional treatment for panic attacks
Frequent panic attacks can be debilitating and impede your ability to live, work, and socialize. If you’re finding it difficult to manage panic attacks on your own, therapy is usually the first line of treatment. Cognitive Behavioral Therapy (CBT) is the most commonly used type of therapy for panic attacks. Numerous studies have shown CBT to be effective in treating panic disorder and other anxiety disorders.
A therapist can help you gain better control over your panic attacks, help you recognize and deconstruct any triggers, assist you in developing effective coping strategies, and assist you in changing negative thought patterns. Results are usually seen within 12 weeks of regular CBT sessions.
Takeaway
Different types of anxiety attacks can be difficult to manage on your own. Once a panic disorder has taken root, it takes time and commitment to recover. If you need assistance, know that you can always reach out and get assistance. While panic attacks can make you feel isolated and misunderstood, a therapist can offer invaluable assistance and guidance to help you through the process of getting better.
Relationship issues, emotional abuse, and the aftermath of a breakup can all trigger anxiety and stress, which may lead to panic attacks. If you’re interested in seeking therapy, click here for more information on how we can help.
Frequently asked questions (FAQs):
Can panic attacks last for days?
Most panic attacks typically last for a couple of minutes, although each minute may feel like a lifetime for those who experience panic attacks. Typically, the panic attack symptoms are at their worse within 10 minutes but disappear shortly after.
If you or a loved one experiences panic attacks for longer than 10 minutes, it’s more likely that you or they are experiencing high anxiety or an anxiety disorder instead of isolated panic attacks. According to The World Health Organization, anxiety disorders, such as generalized anxiety disorder, are among the most common mental disorders worldwide.
It is also possible to have panic attacks frequently occur during the day. If these symptoms of panic attacks do not go away, such as your heart racing for long periods of time, then it is advised that you see your doctor as soon as you can and work together in developing a treatment plan.
Another side effect of having high anxiety is a heightened risk of developing other mental illnesses. For instance, people with panic attacks may be scared of having another, which places their bodies on high alert for the next panic attack. This can take a toll on an individual’s everyday life.
How long do anxiety attacks last?
According to research on anxiety attacks, most anxiety attacks last for about 20 minutes. However, since anxiety affects each individual differently, the length of their attack may change as well.
While the length of an anxiety attack may seem short, each minute could feel like hours for those with anxiety, panic attacks, or other related symptoms.
One way to understand your or a loved one’s anxiety and panic attacks is to note factors that may influence a single panic or anxiety attack. Other ways to overcome anxiety panic attacks include:
- Self Help Tips
- These tips and practices help you practice being present in the moment and disconnecting from intrusive, distressing thoughts.
- Learning about anxiety and panic
- Performing relaxation techniques such as yoga
- Talking with friends and family face-to-face
- These tips and practices help you practice being present in the moment and disconnecting from intrusive, distressing thoughts.
There are many ways to prevent panic attacks and anxiety attacks, including treatment options for anxiety disorders (such as generalized anxiety disorder or panic disorder). These include:
- Cognitive-behavioral therapy
- Cognitive-behavioral therapy involves professional medical therapists teaching patients to recognize how they think and feel. By helping the patient understand their physical symptoms of anxiety and panic attacks, they can slowly start seeing situations or factors contributing to their attack panic. This therapy helps people with generalized anxiety disorder by allowing them to understand where their anxiety is coming from and improve their mental well-being to reduce their symptoms.
- People with either attack panic or anxiety disorders can work with a therapist via telehealth or web-based technology. This is useful for those who may live far from a specialist or hospital but wants to consult a doctor for help with their anxiety attacks and anxiety disorders like generalized anxiety disorder.
- Exposure therapy
- This type of psychotherapy focuses on dealing with fears behind an individual’s anxiety disorder, such as generalized anxiety disorder. Exposure therapy can also help people with anxiety panic attacks by engaging them in situations that they are avoiding. These situations may relate to how their anxiety attacks occur.
What is the difference between a panic attack and an anxiety attack?
An anxiety attack is generally in reaction to a specific person, event, or sound. Anxiety attacks may also be the result of a build-up of worry.
For example, if somebody is riding a rollercoaster and reaches the top, only to look down and see that they are far from the ground, they may build up anxiety that can lead to an anxiety attack.
On the other hand, panic attacks are often unprovoked and can occur without a specific identifiable cause though they may have triggers.
In some cases, panic attacks may result from a more subtle incident or something seemingly innocuous - this is often seen in mental illnesses like post-traumatic stress disorder (PTSD).
People with panic attacks may feel that they lose control of themselves or even experience a heart attack. Furthermore, those with panic attacks may worry about having another attack. These feelings can also be referred to as anticipatory anxiety.
How do you feel after a panic attack?
After a panic attack, you may still feel physical symptoms present during the attack, but they typically gradually disappear. These physical symptoms can include:
- Racing heart
- Chest pain
- Fear of dying or losing control
- Sweating
- An intense feeling of dread or hopelessness
- Heart palpitations or abnormal heartbeat; you may even feel like you have a serious medical emergency, like a heart attack
Once an attack is over, you may feel like you lack energy or muscle tension. You may also hyperventilate or experience chest pains, depending on the severity of your panic attack.
Additionally, the symptoms that can linger after an attack panic can be either behavioral or cognitive. For instance, even long after an attack happens, an individual may still experience significant anxiety about having another.
If an individual is experiencing frequent panic attacks, they may have a panic disorder. Panic disorders may be the cause of anxiety disorders, such as generalized anxiety disorder. However, there is a link between anxiety and depression as well.
For example, a generalized anxiety disorder may occur alongside major depression. Because mental illnesses like anxiety and depression are often closely linked and can influence each other, it’s not a bad idea to be aware of the warning signs.
An excellent resource for anyone experiencing anxiety, depression, or similar symptoms is the Anxiety and Depression Association. Even if you’re not based in the United States, the Anxiety and Depression Association provides many free resources that may help you better understand your symptoms and how to address them.
When should you go to the hospital for a panic attack?
You should go to the hospital if the symptoms of panic attacks are lasting longer than 10 minutes and anxiety panic attacks are affecting your daily life.
It can be hard to identify whether or not a panic attack is something more, but if your symptoms come on suddenly and don’t persist, it’s likely a panic attack is to blame. Still, if you’re unable to calm yourself down or are unsure whether you’re experiencing something more serious, it’s never a bad idea to consult a medical professional.
While some people may only experience a single panic attack in their lifetime, others may have symptoms of panic attacks that occur frequently.
If your panic attacks disrupt your work performance, relationships, or other aspects of your life, you must speak with a mental health professional. Panic attacks and anxiety disorders are very treatable, but taking the first step and reaching out for the help you deserve is key.
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