Panic Attacks
A panic attack can feel like an emergency even when no danger is present. Here is what panic can look like and how online therapy in Arizona may help.
01
What a panic attack can feel like
A panic attack is a sudden wave of intense fear that usually peaks within minutes. Your heart may pound, your chest may tighten, and you might feel short of breath, dizzy, shaky, or detached from your surroundings. Many people fear they are having a heart attack, losing control, or going to faint. Some go to an emergency room the first time. New or unexplained chest pain or symptoms should always be checked by a medical provider.
02
When panic and trauma connect
Panic can appear after a car accident, a medical scare, or another frightening event, sometimes months later. A reminder you do not consciously notice, like a sound or a sensation in your body, can set it off. Panic can also show up with no clear link to anything. Either way, the body is reacting as if it is in danger. Therapy can help you understand your own pattern without blaming yourself for it.
03
How panic shrinks a life
After a few attacks, many people start avoiding places where one happened: the freeway, the grocery store, crowded rooms, exercise that raises the heart rate. That avoidance makes sense, but it can slowly make life smaller. You might plan everything around escape routes or stop going places alone. Noticing what you have started avoiding can be a useful first step to bring to a consultation. You do not need to push yourself into those places before you feel ready.
04
What therapy can include
Approaches vary based on what fits you. Therapy may include learning how panic works in the body, practicing ways to ride out sensations rather than fight them, and noticing thoughts that tend to escalate fear. If panic is connected to a traumatic experience, approaches like EMDR may be discussed. Our practice also uses somatic and mindfulness-based approaches. You set the pace, and nothing is done without your agreement. You can ask questions about any approach before trying it.
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In the moment
During an attack, it can help to remind yourself that the feeling is intense but will pass, to slow your exhale, and to notice something steady around you. These are general ideas, not a substitute for care, and they work better with practice. If you are unsure whether symptoms are medical, call 911 or seek emergency care. For a mental health crisis, call or text 988. Practicing when you feel calm makes these ideas easier to reach for later.
Questions
Before You Begin
Can a panic attack hurt me?
Panic attacks feel frightening, but new or unexplained physical symptoms should be checked by a medical provider to rule out other causes.
Is panic the same as anxiety?
They are related. Panic attacks are sudden, intense episodes. Ongoing anxiety tends to be more persistent worry or tension.
Can I do therapy for panic online?
Yes. All client sessions at our practice are online across Arizona.
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