Panic disorder – What is it and how do you manage.

A panic attack can feel like your body suddenly goes into alarm mode, your heart races, your breathing speeds up, and an overwhelming sense of fear washes over you. Panic anxiety means these attacks happen unexpectedly and often without any clear external danger.

For some, panic attacks occur in specific situations, like in crowds or during stress, while for others they can come completely without warning. Although panic attacks can be frightening, they are not dangerous in themselves. There are effective strategies and treatments that can help you understand, manage, and reduce panic anxiety.

Common symptoms of a panic attack.

• Heart palpitations, feeling like your heart is beating too fast or too hard
• Sweating and shaking, our body reacts as if it’s in danger
• Shortness of breath or chest tightness, a feeling that you can’t get enough air
• Dizziness or lightheadedness, often linked to rapid breathing
• Tingling or numbness, commonly in hands and feet
• Nausea and upset stomach, stress can affect digestion
• Feeling out of control or like you’re “going crazy,” with a strong sense of unreality
• Fear of dying, even though the attack itself is not harmful, it can feel threatening

Panic attacks usually last between 5 and 30 minutes and then subside on their own. However, they can leave you feeling exhausted and worried about future attacks.

What is panic disorder?

If you experience recurring panic attacks and worry about having more, it can develop into panic disorder. Panic disorder is characterized by:

• Repeated panic attacks without a clear cause
• Intense fear of having new attacks
• Avoidance behaviors, avoiding places or situations where you’ve had attacks before

Many people with panic disorder try to control their anxiety by avoiding triggers, but this can make the fear take up even more space in daily life.

What happens in the body during a panic attack?

A panic attack activates your body’s stress system within seconds.

The sympathetic nervous system kicks in.

Your heart beats faster, your breathing becomes shallow, and muscles tense up. Your body interprets this as a threat, even when there is no real danger.

The brain amplifies the fear.

The amygdala, the brain’s fear center, sends signals that increase anxiety. Thoughts like “I’m having a heart attack” or “I’m losing control” make the experience worse.

The panic attack peaks and then subsides.

Within 10–30 minutes, your body starts to calm down. Though the attack feels threatening, it is not harmful.

What causes panic anxiety?

Panic attacks can be triggered by various factors, often a combination of biological, psychological, and environmental causes:

The body’s stress system overreacts.

Panic attacks activate the “fight or flight” response, preparing us to escape danger. The brain misinterprets bodily sensations (like a racing heart) as a threat, triggering the attack.

Genetics and heredity.

Some people have a higher biological sensitivity to anxiety and stress. If someone in your family has had panic anxiety, your risk may be higher.

Stress and trauma.

. Past traumatic experiences can increase sensitivity to panic attacks. Long-term stress can make the body more prone to anxiety.

Lifestyle factors.

Excessive caffeine, alcohol, or lack of sleep can make your nervous system more sensitive. Irregular breathing (hyperventilation) can also trigger attacks.

Understanding why panic anxiety occurs is an important step towards managing it.

5 tips for managing a panic attack.

Panic attacks can be managed and reduced with different strategies:

1. Breathing exercises.

Deep breathing can calm your nervous system and break the anxiety cycle. Try inhaling for four seconds, holding your breath for four, then exhaling for four.

2. Challenge your fear.

Remind yourself, “This is a panic attack, it will pass.” Focus on what’s around you instead of spiraling into frightening thoughts.

3. Ground yourself in the present.

Use grounding techniques like the “5-4-3-2-1 method”: name five things you see, four things you can touch, three things you hear, two things you smell, and one thing you taste.

4. Reduce stress and triggers.

Regular exercise and good sleep can lower the risk of panic attacks. Avoid excessive caffeine and alcohol.

5. Seek professional help

Cognitive Behavioral Therapy (CBT) is an effective treatment for panic anxiety. A therapist can help you challenge fears and change negative thought patterns.

How can Meela help you with your anxiety?

Living with anxiety can be exhausting, but you don’t have to face it alone. At Meela, you’re matched with a therapist who truly understands you and your needs, someone who can meet you where you are in life.

Together, you can:

• Explore the causes of your anxiety and how it affects your daily life.
• Find strategies to manage worry, stress, and inner pressure more helpfully.
• Create a path forward where you gain more calm, balance, and control, at your own pace and on your own terms.

With the right support, it’s easier to understand yourself and start feeling better.

Get to know your anxiety better with our simple test.

Wondering whether your feelings are normal worry or something more? The GAD-7 anxiety test, used in healthcare, can clarify. Based on your answers, it rates your anxiety from minimal to severe. It’s a helpful first step in understanding whether you can manage alone or benefit from professional support.

Take the anxiety test here.