If you are in immediate danger or unsure if you are having a medical emergency, call 911. For suicidal thoughts or a mental health crisis, call or text 988 to reach the Suicide & Crisis Lifeline, available 24/7 in the U.S.
A panic attack is the terrifying conviction that your body is shutting down and this moment is your last. Telling yourself to “just calm down” is impossible when you aren’t fighting a logical thought—you are experiencing a primal, biological alarm system firing at full intensity. This guide will explain exactly what is happening inside your body and provide immediate tools to help you find safety.
Jump to a section
- The short answer: can anxiety or a panic attack kill you?
- Why a panic attack can make you feel like you are dying
- Your in-the-moment toolkit for surviving a panic attack
- What to do in the hours after a panic attack
- Panic attack vs. heart attack: how to tell the difference
- The long-term health effects of chronic anxiety
- Taking control: how to manage anxiety for the long term
- When and how to get professional help
Key takeaways
- Anxiety and panic attacks are not directly fatal; they cannot kill you on their own.
- The terrifying physical symptoms are your body’s “fight or flight” response, not a medical emergency.
- Panic attack and heart attack symptoms can overlap; when in doubt, always call 911.
- Chronic, untreated anxiety can contribute to long-term health risks like heart disease.
- Learning grounding techniques and seeking professional help can give you control over anxiety.
The short answer: can anxiety or a panic attack kill you?
No, a panic attack or a wave of intense anxiety, on its own, cannot kill you.
While it can feel like a life-threatening medical emergency, a panic attack is not a fatal event. It is an overwhelming but temporary surge of your body’s stress response. The intense physical symptoms you feel are not a sign your body is failing; they are a temporary and harmless reaction to stress.
It is important, however, to separate the attack itself from other related risks. Chronic, untreated anxiety can contribute to long-term health issues like cardiovascular disease (diseases of the heart and blood vessels) over time. And for some, especially those also dealing with depression, anxiety disorders can be associated with a higher chance of suicide.
This is why getting help is so important. But in the terrifying moments of a panic attack, the most critical truth to hold onto is that the event itself is not deadly.
Why it feels life-threatening even when it is not
A panic attack feels dangerous because every signal your body sends is screaming that you are in mortal peril. Your body is not breaking down; it is gearing up for a fight with a phantom threat.
This feeling of imminent death is a classic sign of a panic attack. Your brain’s alarm system has been triggered, and it is flooding your body with adrenaline (a hormone that prepares the body for intense action) to prepare you for survival.
The result is a cascade of powerful physical sensations—a pounding heart, shortness of breath, chest tightness—that are easily mistaken for a catastrophic medical event.
Understanding this process is the first step toward regaining control. You are not dying. You are experiencing a powerful, but temporary, false alarm.
Why a panic attack can make you feel like you are dying
A panic attack isn’t a sign that your body is broken. It’s the opposite: a powerful survival system working perfectly, just at the wrong time.
The body’s “fight or flight” alarm system
Deep in your brain, a small, almond-shaped structure called the amygdala (a key part of the brain’s fear-processing center) acts as your threat detector.
When it perceives danger—real or imagined—it triggers the body’s “fight or flight” response (an automatic survival reaction that prepares you to face a threat), flooding your system with stress hormones like adrenaline.
Think of it as a smoke alarm. It’s designed to save your life by sounding a loud, urgent alarm in a fire. During a panic attack, that same alarm system is being triggered by a false signal, like a bit of burnt toast.
The resulting chemical surge is designed to prepare you to survive an immediate physical threat. This response is a powerful way your body protects itself that feels catastrophic when there is no actual danger to fight or flee.
Demystifying the most frightening physical symptoms
Every terrifying physical sensation during a panic attack has a logical, biological explanation. These feelings are not signs that you are dying; they are the physical evidence of adrenaline doing its job to protect you.
Why your heart pounds and your chest hurts
Adrenaline tells your heart to beat with a sudden, violent force, pounding against your ribs like it’s trying to escape.
At the same time, the muscles across your chest can seize up in a tight, terrifying knot. This creates a sharp, stabbing pain that feels identical to the first moments of a heart attack.
Why you feel short of breath (and why you can still breathe)
The fight or flight response also makes you breathe more rapidly to get more oxygen into your body.
This rapid breathing (breathing very quickly) can create the strange feeling that you can’t get enough air. It’s that desperate, gulping sensation, but despite the feeling, your body is getting plenty of oxygen.
Why you get dizzy, shaky, or numb
Your hands and feet can begin to tingle and go numb, or your legs can start to shake uncontrollably. It’s a deeply frightening feeling that can spark instant fear that you’re having a stroke or are about to collapse.
This happens as your body pulls blood away from your hands and feet to power the large muscles needed for survival. While terrifying, the sensation is not dangerous and will pass as your body calms.
Understanding the psychological symptoms
The physical feelings are only half the story. Your brain is also reacting to the alarm bells, creating intense psychological experiences that can be the most frightening part of the event.
A sudden, intense feeling of doom
The amygdala doesn’t just trigger a physical response; it triggers an emotional one.
This is why a panic attack brings a sudden, overwhelming conviction that something terrible is about to happen—a feeling caused by the brain’s reaction to fear.
Feeling detached from your body or reality
In moments of extreme stress, the mind can use a protective coping mechanism to distance itself from the overwhelming experience.
This can lead to depersonalization (a bizarre feeling of being detached from your own body) or derealization (the sense that the world around you isn’t real). It can feel like you’re watching your life from behind a pane of glass.
The fear of losing control
The combination of intense physical sensations and psychological terror creates a powerful fear of losing control or “going crazy.”
This fear is a natural response to your body’s powerful alarm system being activated without your permission. It is one of the most common and distressing parts of a panic attack, but it is not a sign that you are actually in danger of losing your mind.
Your in-the-moment toolkit for surviving a panic attack
Understanding the ‘why’ is crucial, but in the middle of a panic attack, you need a ‘what to do.’ Here are simple, powerful tools to anchor yourself when the storm hits.
A 60-second grounding plan to use right now
When your mind is racing, the fastest way to slow it down is to force it to focus on the physical world. This is called grounding. This sensory exercise interrupts the panic cycle by shifting your attention away from the feeling of fear. Learning to manage your emotions this way is a key part of recovery.
This method works by forcing your brain to complete a simple task:
A simple script for a 3-minute guided grounding exercise
If you can, find a quiet place and read this to yourself slowly, either aloud or in your head.
- “Okay. I can feel my feet on the floor. I am going to take one slow breath in… and let it all the way out.”
- “This feeling is overwhelming, but it is not dangerous. It is a surge of adrenaline. I am not in danger. This feeling will pass.”
- “Now, I will find five things I can see. I see the lamp. I see the blue rug. I see the door. I see my hands. I see the window.”
- “This is just a feeling. It is a powerful one, but it is temporary. I am safe right now, in this room. I will take another slow breath in… and let it all the way out.”
A wallet card for panic attack first-aid
Panic makes it impossible to think clearly. Having a physical reminder of what to do can be a lifeline. Create a small card to keep in your wallet or on your phone with these simple, direct commands.
My panic plan
- Breathe: Inhale slowly for 4 counts, exhale slowly for 6.
- Ground: Use the 5-4-3-2-1 method right now.
- Fact-check: “This feels dangerous, but it is not. It is a false alarm.”
- Wait: “This feeling is temporary and it will pass.”
What to do in the hours after a panic attack
A panic attack is a physical and emotional marathon you didn’t sign up for. The moments after it subsides are not about “getting over it,” but about gently recovering from it.
A simple post-attack recovery plan
As the adrenaline fades, you can start to recover by:
- Finding a safe space where you feel comfortable and secure, whether it’s your couch, your bed, or a quiet office. Many people find home to be a calm and safe place.
- Breathing gently and naturally, without forcing it.
- Acknowledging the experience by saying to yourself, “I just had a panic attack. It was frightening, and it’s over now.”
- Engaging your senses calmly by wrapping yourself in a soft blanket or sipping a warm drink.
The importance of rest and rehydration
The “fight or flight” response burns a tremendous amount of energy. Feeling completely drained afterward is not a sign of weakness; it’s a biological reality. Honoring your body’s need for recovery is essential.
Your body used its emergency resources, and now you need to refuel. Panic attacks can leave you with no energy, so give yourself permission to rest, lie down, or even take a nap if you can.
Rapid breathing and sweating can also leave you mildly dehydrated. Sipping water or an electrolyte drink can help restore your body’s balance and ease feelings of fogginess or fatigue.
Who to talk to about what you experienced
After a frightening experience, the instinct can be to isolate yourself out of shame or fear that no one will understand. But connection is a powerful antidote to fear.
Sharing your story doesn’t give the panic attack more power; it takes the power of secrecy away from it. Talking to someone you trust—a partner, a close friend, or a family member—can provide immediate comfort and validation.
You don’t need them to solve anything.
You can say, “I had a really scary experience, and I just need to talk about it for a minute.” If you find that panic attacks are becoming a recurring part of your life, this is also a sign that it may be time to reach out to a therapist, as online self-help programs and professional therapy can help people find relief.
Panic attack vs. heart attack: how to tell the difference
This is a moment of critical distinction. While symptoms can overlap, there are key differences in how a panic attack and a heart attack typically present. This section is for informational purposes only.
A checklist for comparing symptoms
While only a medical professional can give you a definitive answer, there are general patterns in how symptoms of a panic attack and a heart attack present. Both can cause chest pain, shortness of breath, and a sense of doom, but the quality and progression of those feelings are often different.
How the chest pain feels:
- Panic attack: The pain is often sharp, stabbing, and localized in the center of the chest. It can worsen with a deep breath and may come and go.
- Heart attack: The pain is more often described as a feeling of pressure, squeezing, fullness, or a heavy weight. This discomfort can spread from the chest to the shoulders, arms, neck, jaw, or back.
How the symptoms start and progress:
- Panic attack: The symptoms tend to come on suddenly, without a clear physical trigger, and feel most intense within about 10 minutes.
- Heart attack: Symptoms often start more slowly and can build in intensity over several minutes. They may be triggered by physical exertion but can also occur at rest.
How long the feelings last:
- Panic attack: The most intense feelings typically subside within 20 to 30 minutes. While you may feel exhausted afterward, the acute, terrifying symptoms usually resolve relatively quickly.
- Heart attack: The pain and symptoms are persistent and do not get better with time or rest. They can last for an extended period and may come in waves that worsen.
The golden rule: when in doubt, call 911
It is never a mistake to seek emergency medical help for chest pain.
Do not let the fear of embarrassment or of “it just being anxiety” stop you from making a call that could save your life. Medical professionals would rather you call and have it be a false alarm one hundred times than have you stay home and ignore a true emergency once.
Trust your body and your instincts. If you are experiencing frightening chest pain and are unsure of the cause, the safest and most responsible action is to call 911 immediately. There is no shame in protecting yourself.
The long-term health effects of chronic anxiety
While a single panic attack is a temporary storm, living under the constant gray skies of chronic anxiety can wear on your body over time. This isn’t meant to create more fear, but to empower you with knowledge, because understanding the long-term risks is the first step to managing them effectively.
How untreated anxiety can increase mortality risk
Living with chronic anxiety is like having your body’s “fight or flight” system simmering on low heat, day after day.
This constant state of alert means stress hormones are always present, which can lead to chronic inflammation (a state of long-term, low-grade stress on the body’s systems).
Over the years, this inflammation can contribute to the development of other severe health conditions.
While anxiety itself may not directly shorten a lifespan, living with it long-term can truly harm your heart, leading to the development of new cardiovascular disease. What feels like a purely emotional struggle has real, physical consequences over time, which is why treating the anxiety is a critical part of protecting your overall health.
The link between chronic stress and heart disease
Think of it as running your body’s engine in the red zone, day after day. The adrenaline and cortisol (a primary stress hormone) that are so helpful in an actual emergency become harmful when they never fully recede.
This constant state of alert can raise your blood pressure and heart rate. Over time, this puts a heavy strain on your heart and blood vessels. In fact, even mild or moderate anxiety is a serious risk to your heart’s health, just like smoking or high cholesterol.
Can you live a long life with an anxiety disorder?
Yes, absolutely!
A diagnosis of an anxiety disorder is not a destiny. It is information that empowers you to take better care of yourself. Many people with an anxiety disorder live long, healthy, and fulfilling lives by actively managing their condition.
Effective treatments are available, and they can ease the feelings of anxiety and improve your quality of life. By working with professionals and developing healthy coping strategies, you can lower the volume of the body’s false alarms.
This not only brings emotional relief but also mitigates the long-term physical risks, paving the way for a healthier future.
Taking control: how to manage anxiety for the long term
Long-term relief isn’t about never feeling fear again. It’s about taking away its power to make decisions for you.
Addressing the “fear of fear” cycle
A panic attack lasts for minutes, but the fear of having another one can last for years. This is the real trap of an anxiety disorder. It’s a trap that feeds itself where the fear of the symptoms becomes a bigger problem than the symptoms themselves.
This “fear of fear” is what shrinks your world. It’s the decision to skip a party, avoid a crowded store, or turn down a promotion because of a “what if.”
Your brain starts to see potential threats everywhere, and avoiding things becomes the main way you cope.
Breaking this cycle involves gently and safely re-teaching your brain that the feared situations are not actually dangerous. This is the foundation of many evidence-based therapies, which help you safely face the things you fear, one step at a time. This process, called exposure, helps the fear response fade over time, allowing you to reclaim the parts of your life that anxiety has taken.
How to talk to your family and friends about your anxiety
This conversation can feel as daunting as a panic attack itself. The fear of being misunderstood, dismissed, or seen as weak is real. But connection is a powerful antidote to anxiety, and letting the right people in can make a world of difference.
Simple scripts to explain what you need
People who love you want to help, but they often don’t know how. Giving them clear, simple instructions can be a gift to both of you.
- To explain the physical feeling: “When I have a panic attack, it feels like a real medical emergency, even though I know it’s not. My heart races and I can’t breathe. It’s really frightening.”
- To ask for support during an attack: “If you see me getting anxious, the most helpful thing you can do is just sit with me quietly and remind me that I’m safe and that this will pass. Please don’t tell me to ‘calm down’ or ask a lot of questions.”
- To set a boundary: “I’d love to go, but my anxiety is high today, so I need to stay home and take care of myself. I’d love to reschedule for next week.”
Helping loved ones understand it’s not about “just relaxing”
One of the most painful and common misunderstandings about anxiety is that it’s a choice or a failure of willpower. Explaining the biological reality of anxiety can help your loved ones move from giving unhelpful advice to offering real support.
When families can talk openly and positively, it helps reduce anxiety and makes everyone feel more supported.
You can say: “I want you to understand that this isn’t something I can just turn off. It’s like my body’s ‘fight or flight’ alarm system is faulty, and it goes off when there’s no real danger. It’s a real, physical experience, and learning to manage it is a process.”
When and how to get professional help
Self-help tools are powerful, but you do not have to navigate this journey alone. Reaching out for professional help is not a last resort; it is the definitive step toward taking control of your health.
Preparing for a productive doctor’s visit
The thought of that first conversation can be intimidating. You can make the process feel more manageable and ensure you get the most out of your visit by preparing a few key things ahead of time. Bringing a list of what you’re feeling and your questions can help you feel more confident and ensure you don’t forget anything important in the moment.
To help your doctor understand the full picture, your notes should include details about:
- Persistent worry and what you tend to worry about.
- Physical symptoms like a racing heart, sweating, or stomach issues.
- Panic attacks, including how many you’ve had and what they felt like.
- Sleep issues, such as trouble falling or staying asleep.
- Avoidance of any situations, places, or activities.
- Life impact, explaining how these feelings affect your work or relationships.
Questions to ask your doctor about your health
This is a partnership. You have the right to ask questions and understand your options. Consider asking:
- Based on my symptoms, could there be any other medical issues we should rule out?
- What are the different treatment options you recommend for anxiety?
- What are the benefits and potential side effects of therapy versus medication?
- Can you refer me to a mental health professional who specializes in anxiety disorders?
Evidence-based treatments that work
Decades of research have led to highly effective, structured treatments for anxiety. The goal of these treatments is not to eliminate all anxiety—a normal human emotion—but to stop it from controlling your life.
Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy (a type of talk therapy that helps you change thinking patterns) (CBT) is one of the most effective treatments for anxiety disorders.
It is a practical, skills-based approach that helps you identify, challenge, and change the unhelpful thought patterns and behaviors that fuel the anxiety cycle. Cognitive Behavioral Therapy helps people manage panic.
Understanding medication options like SSRIs
Medications like Selective Serotonin Reuptake Inhibitors (a class of medications that can help regulate mood) (SSRIs) can also be a very effective tool.
They work by adjusting the levels of certain chemicals in your brain to help regulate mood and reduce the intensity and frequency of anxiety symptoms.
For many, medication can reduce the physical feelings of anxiety, which can make it easier to engage in and benefit from therapy.
Finding a qualified therapist or counselor
Finding the right therapist is a critical step. You’re looking for a licensed professional with experience treating anxiety disorders.
You can start by asking your primary care doctor for a referral. You can also use online directories from professional organizations like the Anxiety & Depression Association of America (ADAA) or Psychology Today.
When you contact potential therapists, it’s okay to ask about their experience with anxiety and the treatment approaches they use. The goal is to find someone you feel comfortable with and who can be a trusted partner in your recovery.
Hope for your journey
Learning to manage anxiety isn’t about finding a way to never feel fear again. It’s about learning to hear the alarm without believing there is always a fire. Start by noticing one physical sensation in your body right now, without judgment. That small act of noticing is how you begin to trust yourself again.
Care at Modern Recovery Services
Living with chronic anxiety can make you a spectator in your own life, watching from the sidelines as fear makes your decisions for you.
At Modern Recovery Services, our clinical experts provide a clear strategy to move you from the sidelines back into the center of your world, empowering you to make choices based on your hopes, not your fears.
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