5 Physical Symptoms of Panic Attacks: What Happens to Your Body Recognize the Sings at Lyte Psychiatry (Best Therapist and Psychiatrist Near You)

Panic attacks are sudden, intense episodes of fear or discomfort that can happen without warning. These episodes are often accompanied by overwhelming physical sensations that can make the experience even more distressing.

Understanding the physical symptoms of panic attacks is crucial for recognizing when they occur and taking steps to manage them. At Lyte Psychiatry in Dallas, TX, we offer expert care for individuals experiencing panic attacks, helping both adults and adolescents regain control of their mental and physical well-being.

What is a Panic Attack?

A panic attack is an abrupt onset of intense fear or discomfort that reaches a peak within minutes. During a panic attack, the body’s fight-or-flight response is activated, even though there is no immediate danger. This response triggers a range of physical symptoms, which can be frightening and sometimes mistaken for a heart attack or other medical emergency.

5 Common Physical Symptoms of Panic Attacks

When a panic attack strikes, the body experiences various physical sensations that can feel overwhelming. Here are the five most common physical symptoms associated with panic attacks:

1. Racing Heart or Palpitations

One of the most noticeable symptoms of a panic attack is a racing or pounding heartbeat. This sensation, known as palpitations, occurs because the body’s fight-or-flight response is activated, causing an increase in heart rate. The heart pumps faster to prepare the body to either fight or flee from a perceived threat, even if the threat isn’t real.

Why It Happens:

• The release of adrenaline during a panic attack speeds up the heart rate to supply more oxygen to the muscles in preparation for action. However, since there’s no physical threat, the rapid heartbeat can feel alarming and out of control.

2. Shortness of Breath or Hyperventilation

Another common symptom of panic attacks is shortness of breath or the sensation of being unable to breathe properly. Many people experiencing a panic attack may begin to breathe too quickly, known as hyperventilation, which can lead to lightheadedness and a feeling of suffocation.

Why It Happens:

• During a panic attack, the body takes in more oxygen to prepare for potential danger, causing rapid and shallow breathing. This can create the sensation that you’re not getting enough air, even though you’re actually over-breathing, which can make the situation feel worse.

3. Chest Pain or Tightness

Chest pain or tightness is a particularly frightening symptom of panic attacks because it can feel similar to the symptoms of a heart attack. While the chest discomfort is often a result of muscle tension or rapid breathing, the sensation can be so intense that many people experiencing a panic attack worry they’re having a heart-related emergency.

Why It Happens:

• Panic attacks cause muscle tension, especially in the chest, shoulders, and back. Combined with hyperventilation, this tension can lead to sharp pain or a tight feeling in the chest.

4. Dizziness or Lightheadedness

Feeling dizzy or lightheaded is another common physical symptom of panic attacks. This sensation can make you feel unsteady, disoriented, or like you’re going to faint. It’s often caused by a combination of rapid breathing and the body’s heightened state of arousal during a panic attack.

Why It Happens:

• Hyperventilation reduces the level of carbon dioxide in your blood, which can cause dizziness, lightheadedness, and even tingling in the hands and feet. The combination of fear and physical imbalance creates a sense of disorientation.

5. Sweating and Hot or Cold Flashes

Many people experience sweating during a panic attack, along with sudden feelings of being very hot or very cold. These sensations are part of the body’s attempt to regulate temperature in response to perceived danger, even though there is no real threat present.

Why It Happens:

• The body’s sympathetic nervous system triggers sweating and changes in temperature as part of the fight-or-flight response.

How to Manage Panic Attack Symptoms

While panic attacks can feel overwhelming and out of control, there are strategies you can use to manage the physical symptoms and reduce their intensity. Here are a few techniques that may help:

1. Controlled Breathing: Learning to slow your breathing can help counteract hyperventilation and reduce feelings of dizziness or breathlessness. Try the following:

• Inhale slowly through your nose for a count of four.

• Hold your breath for a count of four.

• Exhale slowly through your mouth for a count of four.

• Repeat this cycle until your breathing becomes more steady.

2. Grounding Techniques

Grounding techniques help you stay connected to the present moment and reduce feelings of panic by focusing on your surroundings or physical sensations. Try:

• 5-4-3-2-1 method: Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This technique redirects your attention away from the panic.

3. Progressive Muscle Relaxation

This involves tensing and relaxing different muscle groups to release physical tension. Start by:

• Tensing the muscles in your hands or feet for five seconds, then relax them.

• Move through your body, tensing and relaxing each muscle group to reduce overall tension.

4. Reassuring Self-Talk

Remind yourself that the panic attack will pass and that the physical sensations you’re experiencing are a result of anxiety, not a medical emergency. Repeat calming statements like:

• “I am safe.”

• “This is temporary.”

• “I can get through this.”

How Lyte Psychiatry Can Help You Manage Panic Attacks

At Lyte Psychiatry in Dallas, TX, we offer comprehensive care for individuals experiencing panic attacks. Our team of experienced therapists and psychiatrists is dedicated to providing personalized treatment plans to help manage panic disorder and anxiety. Here’s how we can help:

1. Cognitive-Behavioral Therapy (CBT):

CBT is one of the most effective treatments for panic attacks. This therapy helps individuals understand the connection between their thoughts, emotions, and physical symptoms. Our therapists work with patients to identify triggers for panic attacks and develop coping strategies to manage anxiety and reduce the frequency of attacks.

2. Medication Management:

For some individuals, medication may be a helpful part of the treatment plan for panic disorder. Medications such as antidepressants or anti-anxiety medications can help regulate the brain’s response to stress and prevent panic attacks. Our psychiatrists at Lyte Psychiatry will work closely with you to determine the best medication options based on your symptoms and needs.

3. Mindfulness and Relaxation Techniques:

We teach patients mindfulness practices to help them stay present and manage the physical sensations of a panic attack. Learning how to focus on your breath, body, and surroundings can reduce the intensity of panic attacks over time.

4. Teletherapy Services

For those who prefer remote care, we offer teletherapy options, allowing you to receive treatment for panic attacks from the comfort of your home. Our virtual therapy sessions provide flexibility and convenience while maintaining high-quality care.

Get Professional Help for Panic Attacks at Lyte Psychiatry (Best Adults and Adolescents Therapist and Psychiatrist Near You)

If you or a loved one is experiencing panic attacks, Lyte Psychiatry in Dallas, TX, can help. Our team of experienced therapists and psychiatrists offers comprehensive treatment for panic disorder and anxiety.

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Call us if you have questions at 469-733-0848

Frequently Asked Questions (FAQ)

Q: How long do panic attacks typically last?

A: Panic attacks usually reach their peak within 10 minutes and may last for up to 20–30 minutes. The duration varies for each individual, but the physical symptoms often subside after the initial surge of anxiety.

Q: Can panic attacks cause long-term damage to my body?

A: While panic attacks can be frightening and uncomfortable, they do not cause lasting physical harm. However, chronic panic attacks can affect mental well-being, making it important to seek professional treatment.

Q: What should I do if I feel a panic attack coming on?

A: If you feel a panic attack starting, focus on controlled breathing, use grounding techniques, and remind yourself that the attack will pass. Seeking a calm environment can also help.

Q: Can panic attacks be prevented?

A: With treatment, panic attacks can be significantly reduced in frequency and intensity. Cognitive-behavioral therapy (CBT), mindfulness techniques, and medication can all help prevent panic attacks.