Why Am I Having Panic Attacks? Understanding Panic and Anxiety Attacks
A racing heart. Tightness in your chest. Shaking, dizziness or feeling as though you can't get enough air.
Then comes the frightening thought:
What's happening to me?
A panic attack can feel incredibly intense, particularly when it seems to come from nowhere. Some people become convinced they're going to faint, lose control or that something is seriously wrong with them.
And once you've experienced one, another problem can develop: fear of having another attack.
I'm Sharon Shinwell, a UK clinical hypnotherapist, counsellor and psychotherapist with more than 25 years' professional experience. During that time, I've worked with many people experiencing anxiety, panic and the fear that can develop around uncomfortable physical sensations.
Understanding what may be happening is an important first step.
What Is a Panic Attack?
A panic attack is a sudden episode of intense anxiety or fear that can produce strong physical and psychological symptoms.
It may happen during an obviously stressful situation, but it can also seem to happen unexpectedly.
Symptoms can include:
a racing or pounding heartbeat
sweating
trembling or shaking
shortness of breath or breathing more quickly
dizziness or feeling light-headed
nausea
tingling sensations
chest discomfort
feeling very hot or cold
feeling disconnected from yourself or your surroundings
fear of losing control
fear that something terrible is happening
Not everybody experiences panic in exactly the same way.
Because some of these symptoms can also have physical causes, new, severe or unexplained symptoms shouldn't automatically be assumed to be anxiety. If you're concerned about symptoms, seek appropriate medical advice.
Why Am I Having Panic Attacks for No Reason?
This is one of the most confusing things about panic.
Sometimes there is an obvious trigger. Perhaps you're under considerable stress, you're somewhere that makes you anxious or something has happened that frightened you.
At other times, you may genuinely think:
But I wasn't even anxious.
A panic attack can sometimes appear to happen unexpectedly. You may notice a physical sensation first — perhaps your heart beating more noticeably, feeling slightly dizzy or becoming aware of your breathing.
Then your interpretation of that sensation can add another layer of fear.
Why is my heart beating like this?
What if I faint?
What if I can't breathe properly?
As the fear increases, the physical sensations may become stronger, which makes them seem even more threatening.
This can create a powerful feedback loop.
What Is the Panic Cycle?
One way of understanding panic is as a cycle:
physical sensation → frightening interpretation → increased anxiety → stronger physical sensations → more fear
Imagine you suddenly notice your heart beating quickly.
You think:
Something's wrong.
That thought frightens you.
Your anxiety increases, so your heart beats even faster.
Now you have what feels like evidence that your original fear was correct.
The sensations are real.
What may be misleading is the conclusion your anxious mind has drawn from them.
Learning to recognise this cycle can help you begin responding differently when familiar sensations appear.
What's the Difference Between a Panic Attack and an Anxiety Attack?
The terms are often used interchangeably in everyday conversation, but they aren't quite the same.
A panic attack generally refers to a sudden surge of intense fear or discomfort accompanied by strong physical or psychological symptoms.
People often use anxiety attack to describe a period when anxiety becomes particularly intense. It may build more gradually and be connected with an identifiable worry or stressful situation.
For example, somebody might feel increasingly anxious for several hours before an important appointment, whereas a panic attack may feel much more sudden and intense.
If you're uncertain about what you're experiencing, a healthcare professional can help you assess your symptoms.
How Long Does a Panic Attack Last?
Panic attacks are usually relatively short-lived, although they can feel much longer when you're experiencing one.
The most intense symptoms commonly reach their peak within minutes and then begin to subside.
You may still feel unsettled, tired or anxious afterwards.
And sometimes it's what happens after the attack that creates a longer-term difficulty.
You begin wondering:
What if that happens again?
Why Am I Frightened of Having Another Panic Attack?
After a frightening experience, it's natural to want to prevent it happening again.
So you start watching for warning signs.
You monitor your heartbeat.
You notice your breathing.
You wonder whether you're feeling dizzy.
You may avoid places where a previous panic attack happened because you're worried you'll have another one there.
The problem is that constantly monitoring your body can make ordinary sensations much more noticeable.
You then become frightened by the very sensations you're looking for.
For some people, fear of panic gradually becomes as difficult as the panic itself.
Can Avoiding Things Make Panic Worse?
Avoidance can feel like an immediate solution.
If you had a panic attack in a supermarket, perhaps you start shopping online.
If it happened while driving, you ask somebody else to drive.
If it happened on public transport, you avoid buses or trains.
The immediate result may be relief.
But avoidance can unintentionally reinforce the belief:
I was only safe because I escaped or avoided that situation.
Over time, the number of situations you feel comfortable entering can become smaller.
This doesn't mean you should force yourself into situations that feel overwhelming. Where avoidance has become significant, professional support can help you approach feared situations gradually and appropriately.
What Should I Do When I Feel a Panic Attack Starting?
Different approaches work for different people, but the aim is generally to reduce the additional fear surrounding what's happening rather than desperately trying to force every sensation to disappear.
Remind yourself what may be happening
If you've previously been medically assessed and recognise the sensations as part of your usual panic response, remind yourself:
I've experienced this feeling before. Anxiety can create strong physical sensations.
Allow your breathing to settle
Try to let your breathing become comfortable and steady rather than taking repeated large breaths or becoming preoccupied with breathing perfectly.
Bring your attention outside yourself
Notice what you can see and hear around you.
Feel your feet against the floor.
Notice the chair supporting you.
This can help move some of your attention away from continually monitoring your body.
Don't fight every sensation
Trying desperately to make a sensation disappear can make you monitor it even more closely.
Where appropriate, practise allowing the sensation to be there temporarily without immediately deciding it means something catastrophic.
How Can I Calm Myself After a Panic Attack?
Once the most intense anxiety has passed, give yourself time to settle.
You may feel tired or emotionally drained.
Try not to spend the next hour repeatedly analysing why it happened or searching online for explanations for every sensation you experienced.
If there's something useful to learn from the episode, you can consider it when you're calmer.
You might ask:
Was I particularly stressed or tired?
Had I consumed a lot of caffeine?
Was there a particular thought or sensation that frightened me?
What did I do that helped me get through it?
The last question is important.
Panic can leave you thinking only about what went wrong.
Remember that you also got through it.
Can Stress Cause Panic Attacks?
Stress and anxiety can certainly be associated with panic.
Sometimes people experience their first panic attack during a particularly demanding period of life.
You may be sleeping poorly, working long hours, dealing with relationship or financial pressures, caring for somebody else or simply trying to cope with too many demands at once.
You might not even think of yourself as particularly anxious.
Your body, however, may be showing signs of tension.
Reducing unnecessary stress won't necessarily prevent every panic attack, but looking at your overall wellbeing can be worthwhile.
Can Caffeine Make Anxiety or Panic Feel Worse?
Caffeine can produce sensations such as increased alertness, shakiness or a faster heartbeat in some people.
If you're already very sensitive to physical sensations associated with anxiety, you may find these effects uncomfortable.
That doesn't mean everybody experiencing anxiety needs to stop drinking coffee.
But if you consume a lot of caffeine and regularly feel jittery or anxious afterwards, reducing your intake gradually may be worth discussing with your GP or experimenting with sensibly.
How Are Recurrent Panic Attacks Treated?
If panic attacks are recurring or affecting your everyday life, speak to your GP.
Treatment will depend on your individual circumstances.
Psychological treatments such as cognitive behavioural therapy (CBT) are commonly used for panic disorder. CBT can help you examine frightening interpretations of physical sensations and change behaviours that may be maintaining the cycle.
Medication may also be appropriate for some people, and this is something to discuss with a doctor or other suitably qualified healthcare professional.
If you've started avoiding situations because of panic, mention that too. It can be an important part of understanding what's happening.
Can Self-Hypnosis Help With Panic Attacks and Anxiety?
Self-hypnosis isn't a treatment or cure for panic disorder and shouldn't replace appropriate medical or psychological care.
Where it may be useful is as an additional self-help approach for relaxation, anxious thinking and practising calmer responses to familiar triggers and sensations.
During hypnosis, you're guided into a relaxed and focused state. You can then mentally rehearse noticing anxious thoughts or sensations without immediately interpreting them as a sign that something terrible is happening.
I created my Anxiety & Panic Attacks Self-Hypnosis MP3 + companion eBook for people who would like additional support with anxiety, relaxation and developing calmer responses.
The recording uses guided relaxation, visualisation and therapeutic suggestion, while the eBook provides practical information and techniques that can be used in everyday life.
You can read more about the Anxiety & Panic Attacks Self-Hypnosis MP3 + eBook here.
Is Self-Hypnosis Safe to Use If I'm Having Panic Attacks?
For most people, guided relaxation and self-hypnosis are straightforward self-help techniques, but they aren't appropriate in every circumstance.
Don't listen while driving or doing anything requiring your full attention.
If you have concerns about whether hypnosis is appropriate for you, particularly if you're receiving treatment for a mental health condition, discuss it with an appropriate healthcare professional.
And don't use hypnosis as a reason to delay seeking medical advice about symptoms that haven't been assessed.
When Should I Speak to My GP About Panic Attacks?
Speak to your GP if panic attacks are recurring, causing significant distress or beginning to affect what you do.
For example, you may be:
avoiding particular places or situations
worrying frequently about another attack
changing your routine because of fear
struggling at work or socially
experiencing anxiety that is becoming difficult to manage
You should also seek medical advice about new or concerning physical symptoms rather than simply deciding they must be caused by panic.
Getting appropriate help doesn't mean you've failed to manage anxiety yourself.
It means you're giving yourself access to the support available.
A Panic Attack Doesn't Have to Control What Happens Next
One of the most difficult things about panic is how convincing it feels in the moment.
Your body is producing powerful sensations and your mind is telling you that something terrible is happening.
Learning to respond differently takes practice.
Instead of:
I need to make this stop immediately.
you may gradually learn:
I recognise this feeling. I can allow myself time to settle before deciding what it means.
That doesn't mean pretending the sensations aren't uncomfortable.
It means reducing the fear that gets added on top of them.
And if fear of another attack has started restricting your life, you don't have to tackle that alone. Your GP or an appropriate mental health professional can help you consider suitable treatment and support.
If you'd like additional support with relaxation and developing calmer responses to anxiety, you can read more about my Anxiety & Panic Attacks Self-Hypnosis MP3 + companion eBook.
If you've never experienced hypnosis before, you can also listen to my free 10-minute self-hypnosis taster on my About Sharon Shinwell page.
About Sharon Shinwell
Sharon Shinwell is a UK clinical hypnotherapist, counsellor, psychotherapist and clinical supervisor with more than 25 years' professional experience.
During her professional career, Sharon has worked with people experiencing anxiety, panic, stress and the thought patterns that can make frightening physical sensations feel even more difficult to manage.
Through Self Hypnosis UK, Sharon creates professionally guided self-hypnosis recordings designed to provide practical support that people can use privately and in their own time.
