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Need to Know
Panic attacks involve sudden, intense fear or discomfort accompanied by physical symptoms such as a rapid heartbeat, shortness of breath, chest pain, dizziness, sweating, or chills.
They can feel like losing control, dying, or having a heart attack, making the experience incredibly frightening.
Unlike a brief response to stress or a scary moment, panic attacks often occur without warning and can feel disconnected from the actual situation.
They typically peak within 10 minutes and subside within 20 to 30 minutes, but they may leave lingering exhaustion or heightened fear of recurrence.
Panic attacks are often associated with anxiety disorders, such as panic disorder and generalized anxiety disorder, and may require professional support to address underlying causes.
Triggers can include stress, trauma, or significant life changes, or they may occur without a clear reason.
Treatment often includes strategies such as grounding techniques, therapy to build coping skills, or medication to help manage symptoms and reduce recurrence.
Things to Avoid
Avoid dismissing panic attacks as “all in your head” — the physical and emotional impacts are very real, and they can be debilitating.
Don’t refer to passing feelings of anxiety as panic attacks, because it can downplay the severity of the actual experience for those who experience them.
If you share your personal strategies for managing panic attacks, be sure to also encourage your audience to seek professional help, because what works for one person may not work for everyone.
Avoid framing panic attacks as a sign of weakness. They are often the body’s response to intense stress and not something under immediate control.
Be mindful that social media can be a trigger for people with panic attacks. Avoid sharing content that feels dramatized, exaggerated, or not grounded in accurate, evidence-based information, because it may increase anxiety in your audience.
When discussing your own experiences, avoid oversharing details of panic attacks or focusing solely on the problem without providing actionable steps, because it can unintentionally increase feelings of helplessness in your audience.
Your Opportunity
Share grounding techniques — such as focusing on five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste — to help your audience manage panic attacks in the moment.
Highlight the importance of seeking professional support, such as therapy or counseling, to address underlying causes and build effective coping strategies.
If you experience panic attacks, sharing your journey in a thoughtful way — with a focus on helping others feel less alone and encouraging them to speak up and take action — can inspire meaningful change.
Offer reassurance that panic attacks are manageable and that with the right tools, people can reduce their frequency and intensity over time.
Encourage balanced conversations that not only acknowledge the challenges of panic attacks, but also emphasize actionable steps and the availability of support.
Use your platform to share resources, such as breathing or mindfulness videos, accurate information online, and ways to connect with professional help, so your audience has access to reliable tools and support.
Resources
National Institute of Mental Health (NIMH) →
Learn about panic attacks and panic disorder.
The Jed Foundation →
Explore ways to stop a panic attack and discover resources for getting help.
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