During a panic attack, the terror feels endless. But while that fear is powerful, the physical surge that fuels it is not permanent. This guide will explain exactly how long an attack lasts.
Jump to a section
- Understanding the timeline of a panic attack
- How long does a typical panic attack last?
- What to expect during a panic attack
- A first-aid guide for managing a panic attack
- The “panic attack hangover”: what happens after
- Long-term strategies for preventing and managing anxiety
- When and how to seek professional help
- How to support someone having a panic attack
Key takeaways
- A panic attack is a brief, intense surge of fear that typically peaks within 10 minutes and then subsides.
- While anxiety can last for hours or days, a panic attack itself is a short-lived, acute event.
- The overwhelming physical symptoms, such as a racing heart and chest pain, are the result of your body’s alarm system misfiring.
- You can regain control during an attack by using grounding techniques that engage your five senses to anchor you in the present.
- Recurrent panic attacks are a treatable medical condition, not a sign of personal weakness, and professional help is effective.
Understanding the timeline of a panic attack
Think of your body’s alarm system. A panic attack is the loud, sudden siren, while anxiety is the low, constant hum of the system being on high alert. Understanding the difference is the first step to feeling in control.
The difference between a panic attack and an anxiety attack
Though the words are often used interchangeably, they describe very different experiences. Here’s how to recognize the difference:
- Panic attacks: Arrive without warning, peak within 10 minutes, and are defined by terrifying physical symptoms and a sense of impending doom. They feel like a sudden, overwhelming wave of fear.
- Anxiety: Tends to build gradually in response to a specific stressor. It can last for hours or days and is centered more on worry and dread than on a feeling of immediate physical danger.
How long does a typical panic attack last?
A panic attack is a brief, intense episode. The most acute, terrifying phase—the peak—is typically over within 10 minutes.
While it may feel like the longest ten minutes of your life, the biological surge of adrenaline that fuels the attack cannot last indefinitely. Your body is built to return to a state of balance. After the peak, the symptoms will begin to subside, though it may take some time to feel completely well again.
Why some anxiety episodes can feel like they last for days
If a panic attack is an earthquake, the feeling afterward is the aftershock. The attack itself is short, but your nervous system has just been through a major event. It’s common to feel on edge, fragile, and exhausted for hours or even a day or two afterward.
This lingering feeling isn’t another panic attack; it’s a sustained state of anxiety and your body’s natural recovery process. Your alarm system is still on high alert, scanning for another threat, which is why you might feel drained, jumpy, or preoccupied with the fear of another attack.
It’s a medical condition, not a personal weakness
A panic attack is not a failure of character, a lack of willpower, or something you should be able to “just get over.” It is a real, physical event rooted in your body’s survival instincts.
These attacks are tied to your unique neurobiology and genetic factors, not your personal strength. You are not broken or weak for experiencing them; you are having a treatable medical response that deserves care and compassion, not judgment. Letting go of self-blame is the first step toward getting the right support.
What to expect during a panic attack
A panic attack is a full-body betrayal. It’s the terrifying feeling of being physically trapped as your own survival instincts turn against you, creating real, powerful sensations that are impossible to ignore.
Common physical symptoms
This sudden surge of adrenaline can feel like your body is completely out of your control. These are well-known symptoms of the body’s fight-or-flight response, and though they are frightening, they are not dangerous. This is what the experience of overwhelming physical symptoms can feel like from the inside:
- A racing, pounding heart: It feels less like a heartbeat and more like a frantic, powerful drumming against your ribs.
- Crushing chest pain: A sudden, sharp tightness that can feel so intense, your first thought is, “This is a heart attack.”
- A feeling of suffocation: The terrifying sensation that your throat is closing up or that you can’t draw a full breath, no matter how hard you gasp for air.
- Dizziness and unreality: The world can start to feel unsteady, dreamlike, or distant, as if you’re about to faint or lose your balance.
- Uncontrollable shaking: A deep, internal trembling that can take over your hands, legs, and jaw.
- Numbness and tingling: A strange, buzzing “pins and needles” sensation that can spread across your face, hands, and feet.
- Sweating or chills: A sudden drenching sweat or, conversely, feeling intensely cold and getting goosebumps.
Common mental and emotional symptoms
The physical betrayal is matched by a mental one. Your mind starts racing, flooded with a primal terror that feels more real than reality itself. These thoughts are not just worries; they are powerful convictions.
- The certainty you are dying: This isn’t a simple fear; it’s a profound, gut-level conviction that this is the end, that your body is shutting down.
- The terror of losing control: A horrifying feeling that your mind is fracturing, that you’re “going crazy” and might scream or do something you can’t control.
- Feeling unreal and disconnected: The world can suddenly seem strange and distant, as if you’re watching your life through a screen. This sense of being detached from yourself or your surroundings (depersonalization or derealization) is profoundly disorienting.
- A desperate urge to flee: An overwhelming, animalistic need to escape—from the room, from the situation, from your own skin—to find any place that feels safe. This is often why people experiencing panic attacks develop a fear of future attacks and begin to avoid certain places.
Is it a panic attack or a heart attack?
This is the most common and terrifying question that arises during a panic attack, and for good reason—the symptoms can feel incredibly similar. Chest pain, a pounding heart, and shortness of breath are hallmark signs of both.
While there are some typical differences—panic attack pain is often more sharp and localized, while heart attack pain may feel like a crushing pressure that radiates to the arm or jaw—these are not reliable rules. The only way to know for sure is to get a medical evaluation.
If you are experiencing chest pain or have any doubt about what is happening, do not wait. Call 911 or go to the nearest emergency room immediately. It is always better to be safe and have a false alarm than to ignore a potential medical emergency. A doctor can run tests, like an EKG, to give you a definitive answer and peace of mind.
A first-aid guide for managing a panic attack
You cannot stop a panic attack with logic, but you can give your body a safe place to ride out the storm. The goal is not to fight the wave of panic, but to anchor yourself until it passes.
Step 1: acknowledge the attack and sit down
Your first instinct might be to fight what’s happening or run from it. The most powerful first step is to do the opposite.
Quietly say to yourself, “I am having a panic attack. This is a false alarm. It will pass.” Acknowledging the attack for what it is can strip away the extra layer of fear that you’re dying or losing control.
As soon as you can, sit down. Panic attacks can cause dizziness and lightheadedness, and sitting down prevents a fall. This simple action also sends a signal of safety to your brain, interrupting the “flight” impulse.
Step 2: use your senses to ground yourself
Grounding pulls your attention out of the terrifying thoughts in your head and into the present moment. It’s a way to anchor yourself when you feel detached or unreal.
The 5-4-3-2-1 grounding technique
This is a simple and powerful way to reconnect with your environment. Look around you and slowly, deliberately name:
- 5 things you can see: The pen on your desk, a crack in the ceiling, the color of your socks.
- 4 things you can feel: The texture of your jeans, the cool surface of the table, your feet flat on the floor.
- 3 things you can hear: The hum of a computer, traffic outside, your own breathing.
- 2 things you can smell: The coffee on your desk, the soap on your hands.
- 1 thing you can taste: Take a sip of water or just notice the taste in your mouth.
Using a sensory anchor like an ice cube or sour candy
An intense physical sensation can act as a powerful circuit breaker for panic. The goal is to give your brain a strong, harmless signal to focus on instead of the fear.
- Hold an ice cube: The intense cold in your hand is a real, immediate sensation that is hard for your brain to ignore.
- Bite a lemon or eat sour candy: A sharp, sour taste can cut through the mental fog of a panic attack.
Step 3: focus on slow, deep breathing
During a panic attack, you naturally start to breathe quickly and shallowly (hyperventilate), which makes symptoms like dizziness and chest tightness worse. Controlling your breathing sends a powerful message to your nervous system that the danger has passed.
Don’t try to take a huge, deep breath. Focus on making your exhale longer than your inhale.
- Breathe in slowly through your nose for a count of four.
- Hold gently for a count of one or two.
- Breathe out very slowly through your mouth for a count of six.
- Repeat until you feel your body start to calm.
Coping with an attack in a public place
Having a panic attack in public adds a layer of fear about being judged or seen as out of control. Your priority is your own safety and well-being.
- Find a quiet spot: Step into a restroom, a quiet hallway, or even just turn to face a wall to give yourself a sense of privacy.
- Focus on one thing: Find a single, neutral object to focus on—a sign on the wall, a pattern on the floor—and direct all your attention there.
- Use your phone: You can use it to create a private bubble. Open a calming app, look at a photo, or text a trusted friend.
What to do if you have an attack while driving
Your only job is to get the car stopped safely.
- Pull over immediately: As soon as it is safe, pull over to the side of the road or into a parking lot. Do not try to “power through” and keep driving.
- Turn on your hazard lights.
- Put the car in park and set the emergency brake.
- Stay in your seat and use the grounding and breathing techniques above until the attack has fully passed and you feel calm enough to drive again. If you don’t feel safe to continue, call a friend, family member, or a rideshare service for help.
The “panic attack hangover”: what happens after
The wave of terror has passed, but the storm leaves an echo. After a panic attack, your body and mind need time to recover from the intense biological and emotional event they’ve just endured.
Why you feel drained and tired afterward
Think of a panic attack as your body’s emergency alarm system pulling every fire truck and ambulance in the city for a false alarm. It’s an all-out, high-energy response. When the “danger” passes and the alarm is silenced, the sudden drop in high-alert hormones leaves you feeling completely depleted.
This profound exhaustion is the result of the massive surge of stress hormones, like adrenaline, that your body released to prepare for a threat. Your muscles were tensed, your heart was racing, and your senses were on high alert. What you’re feeling isn’t just in your head; it’s a real, physical recovery from an intense expenditure of energy.
Common post-attack feelings and symptoms
The “hangover” isn’t just physical. For hours or even a day after an attack, it’s common to feel fragile, unsettled, and emotionally raw. Your nervous system is recalibrating, and it can leave you feeling vulnerable. You might notice a few of these common after-effects:
- Lingering anxiety: A constant, low-level hum of “what if it happens again?” that can make it hard to relax.
- Physical soreness: Aches and pains in your muscles from being so tense during the attack.
- Brain fog: Difficulty concentrating, feeling spaced-out, or struggling to track conversations.
- Emotional sensitivity: Feeling weepy, irritable, or easily overwhelmed by small stressors.
- Heightened awareness: Being jumpy or startled by loud noises as your senses are still on high alert.
A simple checklist for post-attack recovery
Be gentle with yourself during this recovery phase. Your only job is to give your body and mind a safe space to come back to baseline.
- Find a quiet space: Permit yourself to rest. Lie down in a dim room or sit somewhere comfortable where you won’t be disturbed.
- Hydrate and have a small snack: Your body used a lot of resources. A glass of water and something simple like crackers or a piece of fruit can help stabilize your blood sugar and energy levels.
- Do something comforting: Wrap yourself in a heavy blanket, listen to calm music, or watch a familiar, low-stakes TV show. The goal is comfort, not productivity.
- Postpone big decisions: Your thinking may not be its clearest. Put off any important conversations or decisions until you feel more grounded.
- Acknowledge what you’ve been through: Remind yourself that you survived a difficult experience. Processing the emotions afterward can help reduce the fear of future attacks.
Long-term strategies for preventing and managing anxiety
Surviving a panic attack is the first step. The next step is learning how to quiet the alarm system so it doesn’t go off as often or as intensely. These long-term strategies are about moving from reacting to panic to proactively building a life with more calm and control.
How to identify your personal triggers
A trigger is any situation, thought, or physical sensation that puts your nervous system on high alert. Identifying your specific triggers is the foundation of managing anxiety because it turns a mysterious threat into a predictable pattern you can work with. Triggers aren’t always big, obvious events. They can be subtle and can include:
- Situations: Crowded stores, public speaking, or driving on the highway.
- Physical sensations: Feeling your heart race after climbing stairs, being too hot, or feeling dizzy after standing up too quickly.
- Thoughts: Worrying about your health, finances, or a specific “what-if” scenario.
- Memories: An anniversary of a difficult event or a place associated with a past trauma.
Start by gently looking back at your recent experiences with high anxiety. Keeping a simple journal of these episodes helps you connect the dots between a feeling of panic and the specific event that came before it. This isn’t about blaming yourself; it’s about gathering information.
Creating a printable anxiety trigger and response log
A structured log is a powerful tool for turning vague feelings of anxiety into clear, useful data. It helps you see the direct relationship between your triggers, your symptoms, and what helps you cope. Think of it as being a detective in your own life—you are simply gathering clues, without judgment, to solve the puzzle of your anxiety.
You can create this log in a simple notebook, a notes app on your phone, or a simple chart in a document to print. The key is to make it easy to access and use right after an anxious moment.
How to structure your log:
Create a page with five simple columns. The goal is to capture the essential information in just a few minutes.
- Column 1: Date & Time. Be specific. This helps you notice patterns related to the time of day, your work schedule, or even your sleep cycle.
- Column 2: Situation / Trigger. Describe what was happening right before you started to feel anxious. Who were you with? Where were you? What were you doing or thinking about?
- Example: “Driving to a new client meeting,” “Woke up in the middle of the night,” or “Thinking about my upcoming performance review.”
- Column 3: Feelings & Symptoms. List the main physical sensations and emotions you felt. You don’t need to write a paragraph; just a few keywords.
- Example: “Heart racing, tight chest, dizzy,” “Overwhelmed, irritable,” or “Dread, fear of losing control.”
- Column 4: My Response. Write down exactly what you did to cope in that moment.
- Example: “Did 4-7-8 breathing,” “Stepped outside for fresh air,” “Texted my partner,” or “Just kept scrolling on my phone.”
- Column 5: How It Worked (1-5 Scale). Rate the effectiveness of your response. This is the most important column for learning what truly helps.
- 1 = Made it worse
- 3 = Didn’t really change anything
- 5 = Helped me feel much calmer
Over time, this log will give you a personalized roadmap. You’ll start to see clear patterns—”I notice my anxiety is always an 8/10 on Sunday nights,” or “That breathing exercise really works, but distracting myself doesn’t.” This is how you move from feeling powerless against your anxiety to understanding it and knowing exactly what to do.
Lifestyle changes that can help reduce anxiety
Think of your anxiety level as a bucket of water. Lifestyle habits are the things that either add water to the bucket or help drain it. The goal is to keep the water level low so it’s less likely to overflow into a panic attack.
- Consistent exercise: Regular physical activity is a powerful way to regulate your body’s stress response. Long-term exercise significantly reduces anxiety symptoms by burning off stress hormones and improving your mood.
- Prioritize sleep: A tired brain is an anxious brain. Poor sleep makes you more vulnerable to stress and panic. Aim for a consistent sleep schedule to give your nervous system a chance to rest and recharge.
- Mindful movement: Practices like yoga or tai chi can help lower your baseline anxiety levels. Mindfulness is an effective tool for learning how to observe your thoughts and feelings without getting overwhelmed by them.
- Examine your diet: Pay attention to how you feel after eating. For some people, caffeine, alcohol, or high-sugar foods can act as triggers or make anxiety symptoms worse.
Building a sensory grounding toolkit for emergencies
A grounding kit is a physical collection of items you can turn to in a moment of high anxiety or at the start of a panic attack. It gives you a ready-made plan and tangible tools to use, which is much easier than trying to remember a technique when you’re already overwhelmed.
Keep these items in a small bag in your car, at your desk, or in your purse. The key is to engage your five senses:
- Touch: A smooth stone, a small piece of soft fabric, or a spiky stress ball.
- Smell: A small bottle of lavender essential oil, a calming lotion, or a tea bag with a scent you love.
- Taste: Sour candies, strong mints, or a small piece of dark chocolate.
- Sight: A photo that makes you happy, a small art card, or a list of calming affirmations to read.
- Sound: A special playlist on your phone with calming music or nature sounds (have headphones ready).
When and how to seek professional help
Self-management tools are powerful, but they work best when you have an expert guide. Knowing when to ask for that professional support is a sign of strength, not a sign of failure.
Signs that it’s time to see a doctor
Trust your instinct that things could be better. You don’t need to be in a constant state of crisis to deserve support. If you recognize these patterns in your own life, it’s a clear sign that it’s time to talk to a professional.
- Your world is getting smaller: You find yourself avoiding places or situations—like grocery stores, highways, or social events—because you’re afraid you might have an attack. This avoidance is a hallmark of panic disorder developing.
- You live in fear of the next attack: You’re spending a significant amount of time worrying about when the next panic attack will happen. This constant, low-level dread is exhausting and can steal the joy from your life.
- The attacks are affecting your life: Your performance at work is suffering, your relationships are strained, or you’re struggling to keep up with daily responsibilities.
- You’re using unhealthy coping mechanisms: You’re relying on alcohol, avoidance, or other habits to manage your anxiety, which may be creating new problems.
- Self-help isn’t enough: You’ve tried the strategies, and you’re still struggling. That’s a sign you need a more structured, personalized plan.
If you are in crisis or need immediate support, call or text 988. This service is free, confidential, and available 24/7 in the US and Canada. In the UK, you can call 111.
Your doctor, a therapist, or a psychiatrist: who to see first
Navigating the healthcare system can feel overwhelming, but the path is simpler than it seems.
- Start with your primary care doctor (PCP). A PCP can conduct an initial evaluation to rule out any underlying medical causes for your symptoms, like a thyroid issue or heart condition. They can provide a referral to a mental health specialist.
- See a therapist or psychologist to learn new skills. A therapist specializing in anxiety can provide Cognitive Behavioral Therapy (CBT), the gold-standard treatment for panic. They are your coach for retraining your brain’s alarm system.
- Work with a psychiatrist for medical treatment and medication. A psychiatrist is a medical doctor who can diagnose conditions, manage complex cases, and prescribe medication. You might see a psychiatrist if your symptoms are severe or if you and your therapist decide medication could be a helpful part of your treatment.
Panic attacks as a symptom of other conditions
Panic attacks don’t always mean you have panic disorder. Sometimes, they are a symptom of another underlying issue. A professional evaluation will give you the clarity you need to get the right treatment.
Panic attacks can also be associated with other medical and psychiatric conditions, such as post-traumatic stress disorder (PTSD), social anxiety, or the effects of substance withdrawal. A professional diagnosis provides the clarity you need to move forward effectively.
Common treatments for panic disorder
Treatment for panic disorder is highly effective and usually involves therapy, medication, or a combination of both. The goal is not just to stop the attacks, but to give you the confidence to live your life without fear.
Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy (CBT) is a practical approach that teaches you skills to retrain your brain’s alarm system. It is a highly effective treatment because it provides lasting relief from panic symptoms by changing the thought patterns that fuel them. A therapist will guide you through a few key steps:
- Understanding your panic: Learning exactly what a panic attack is (and isn’t) to demystify the experience.
- Challenging your thoughts: Identifying and reframing the catastrophic thoughts that trigger and worsen panic (e.g., “My racing heart means I’m having a heart attack”).
- Facing the feelings: Gradually and safely exposing yourself to the physical sensations of anxiety in a controlled way, which teaches your brain that these feelings are not dangerous.
Medication options
Medication can be a powerful tool for reducing the frequency and intensity of panic attacks, especially when symptoms are severe. The goal is often to lower your baseline anxiety enough so that you can effectively engage in therapy.
- SSRIs and SNRIs: Your doctor may discuss a class of antidepressants called SSRIs or SNRIs, which are the most common and effective medications for reducing the intensity and frequency of panic attacks. They work by regulating neurotransmitters in the brain related to mood and anxiety. They are taken daily, are not addictive, and can be highly effective.
- For immediate, short-term relief, your doctor might discuss a fast-acting anti-anxiety medication like a benzodiazepine. However, they are generally avoided for long-term use due to the risk of dependence.
How to support someone having a panic attack
Understanding your own panic is empowering. Knowing how to be a calm anchor for someone else during their storm is a profound gift of support.
What to say and do to help them
When you see someone you care about in the grip of panic, it’s natural to feel helpless or scared yourself. Your calm presence is the most powerful tool you have. The goal is not to fix the problem, but to offer a sense of safety until the attack subsides. Remember these simple, powerful actions:
- Stay with them: Unless they ask to be alone, your quiet presence can make them feel less isolated. Ask permission before touching them, as physical contact can feel overwhelming to some.
- Use short, simple sentences: Their ability to process information is limited. Speak in a calm, slow voice and say things like: “You are safe.” “This will pass.” “I’m right here with you.”
- Don’t minimize their fear: Avoid phrases like “Calm down,” “Don’t worry,” or “You’re overreacting.” Their terror is very real to them in that moment. Validation is more helpful. Try: “I can see this is terrifying.”
- Guide their breathing: Don’t just tell them to breathe; do it with them. Softly say, “Let’s try to breathe together. In for four… and out for six.” This gives their mind a simple, external rhythm to follow.
- Help them ground themselves: Gently encourage them to engage with their senses. You can ask, “Can you tell me one thing you see in the room?” or “Can you feel your feet on the floor?”
The most powerful thing you can do is approach the person with empathy and focus on providing reassurance rather than trying to solve the problem in the moment.
How to explain your panic attacks to family and friends
Starting this conversation can feel vulnerable, but it’s the key to getting the support you truly need. Helping your loved ones understand what you’re going through and how they can help empowers both you and them.
- Choose a calm moment: Talk to them when you are both relaxed, not in the middle of an attack or right after one.
- Use a simple analogy: Explaining that a panic attack is like a “faulty smoke alarm” can be very effective. Say, “My body’s alarm system goes off with maximum intensity, even when there’s no real fire. It’s a false alarm, but it feels completely real.”
- Describe your experience: Use “I” statements to explain what it feels like for you. For example, “When it happens, I feel like I can’t breathe and my heart is going to explode. The most terrifying part is the feeling that I’m losing control.”
- Be specific about what helps: Sharing which kinds of support are helpful gives them a clear, actionable job. You could say, “The best thing you can do is just sit with me quietly and remind me that I’m safe and that it will be over in a few minutes.”
- Explain what doesn’t help: It’s also okay to set boundaries. “It doesn’t help me when people say ‘just relax’ or ask a lot of questions. My brain can’t really process information during an attack.”
Hope for your journey
This isn’t about finding a magic button to stop all fear from ever happening again. It’s about learning to hear the body’s false alarm without letting it become the whole story. Start by noticing one physical sensation in your body right now, without judgment. That small moment of noticing is how you begin to trust yourself again.
Care at Modern Recovery Services
When the fear of another panic attack dictates your decisions and keeps you trapped in a cycle of ‘what-ifs,’ it makes your world smaller. Within the structured support of Modern Recovery Services, you’ll develop the practical skills to challenge anxious thoughts and reclaim your peace of mind.