Panic attacks

Sometimes, anxiety can lead to panic attacks. Panic attacks can be scary, especially if you don’t recognize that you’re having one.

Panic attacks are when your body suddenly goes into "fight or flight" mode, even if there’s no real danger around.

Panic attack illustration | Safer Sacramento Youth

During a panic attack, you might

• Feel your heart race

• Feel a sense of danger or doom

• Have trouble breathing or feel like you're choking

• Get sweaty, shaky, dizzy, or feel like you’re going to pass out

• You might feel like you’re losing control or that something terrible is about to happen, even though everything around you is fine

• Have nausea or stomach cramps

• Feel a detachment from reality

• Feel dizzy or lightheaded

• Experience hot flashes

Panic attacks aren’t dangerous, but they definitely feel intense. They most often only last a few minutes, but it can feel longer when you’re in the middle of one. They happen because your body’s stress response is going into overdrive.

If you get a panic attack, try to remind yourself that it will pass and you’re not in any real danger. Breathing deeply, focusing on something around you, or talking to someone can help calm you down. If panic attacks happen often, reaching out for help is important because there are ways to manage and reduce them.

What can I do to manage my anxiety and feel better?