Panic attacks are some of the most intense, distressing, and disconcerting mental health symptoms, and even though they may only last a few minutes, they leave stress and anxiety in their wake. True panic attacks come on quickly, peak within a few minutes, and last for less than 20 minutes in most occurrences.1
How Long Does a Panic Attack Last?
The intensity and duration of panic attacks vary and depend on numerous conditions, but the majority of panic attacks only last between five and 20 minutes.1 Of course, each attack is unique, and some people may report attacks that last for different lengths of time.
Some people could have panic attacks that come on like a flash and quickly alleviate. Others might have panic attacks that last for an hour or more. Just because one attack was short does not mean the next one will be. By using specific coping strategies, people can reduce the duration and frequency of panic attacks.
Here are facts about panic attacks and how long they last:
- The duration of most panic attacks is between 5 and 20 minutes1
- During a panic attack, the symptoms will peak in the first five or ten minutes after they first appear1,2
- It’s possible for panic attacks to last for an hour or longer, but often, longer panic episodes are actually separate attacks that gradually flow from one into the next3
- A person could have waves of panic attacks over the course of several hours or an entire day, but there is usually a brief period of calm or reduced symptoms between the attacks.3
- Panic attacks are intense but they have a definite beginning and end, which implies that a person experiencing “continuous panic attacks” could be dealing with another form of anxiety, like generalized anxiety disorder or anxiety attacks2
12 Symptoms of Panic Attacks
Panic attacks are a group of mental health symptoms that leave people feeling uncomfortable, anxious, and extremely fearful. For some, they may even feel like you’re having a heart attack. Although sometimes used interchangeably, there is a difference between anxiety attack vs. panic attack with the former lacking the intensity and the clear beginning and end of a panic attack.
Twelve symptoms of a panic attack are:4,5
- A racing heart
- Sweating
- Feeling lightheaded, dizzy, or faint
- Trembling or feeling shaky
- Shortness of breath or trouble breathing
- Chest pain
- Feeling very hot or very cold
- Nausea and stomach distress
- Numbness or tingling sensations
- Feeling disconnected from self or the situation
- Fear of losing control or “going crazy”
- Fear of dying
During a panic attack, a person will have four or more of these symptoms, but they may not have the same symptoms during each attack.2 Every attack is a separate and unique experience, but some people may note similarities between episodes.
Psychologist and author, Dr. Linda Sapadin, who specializes in helping people overcome panic attacks, says, “If you don’t notice the recovery period, you’ll experience the attacks as continuous. That is, your heart will be pounding, you’ll feel short of breath, you’ll have sweaty palms, you may be shaking, your chest will feel heavy, you may feel like you’re going to die and you’ve got to get [out] of here (wherever here is.) Hence, it’s important to notice moments when you’re calming down, even if it’s only for a bit and you’re not quite back to normal.”
Which Symptoms Last the Longest?
There is no universal pattern of panic attack symptoms. Some attacks begin with physical sensations before giving way to the mental effects. Other attacks will start with mental health effects and transition to physical health concerns.
The longest lasting symptom of panic attacks may be the increased worry, fear, and anticipatory anxiety around the next attack forming.2 Many people feel a sense of relief and calm after the attack ends, but this relaxation is brief and is quickly replaced with intense concern about when, where, and why the next attack will occur.
People may worry about the potential for embarrassment or fear being judged harshly by others if they have another panic attack. Others will change their habits and routines in an attempt to eliminate future attacks.2
Changed behaviors could include:
- Limiting physical exercise
- Always keeping a loved one nearby
- Not going new places
- Never leaving home
Increased fear and negative coping skills do not help the situation. They may only create additional issues like developing panic disorder.
What to Do During a Panic Attack
Panic attacks are scary bursts of fear and worry. They are uncomfortable and intimidating, but you can’t die from a panic attack. Panic attacks are not overly dangerous to your physical health. Following a simple plan of cognitive and behavioral skills during the next attack can help make it shorter and less stressful.
If you experience a panic attack or want to help someone else, do the following the cope:5
- Identify the panic: being able to separate panic from another concern is crucial, so people should always begin the process by studying the symptoms to identify their state as a panic attack
- Know that panic attacks bring discomfort not danger: death, coma, and great bodily harm are not likely during a panic attack. Remind yourself that the risk of physical danger is low.
- Remember that all panic attacks end: it’s easy to lose track of time during a panic attack, but they always end
- Focus on breath: the natural breathing pattern during panic is quick and shallow. Attend to your breathing and slow down the exhales and inhales.
- Focus on an object: grounding techniques can help people feel stable and safe. Find a familiar object to carry and hold during an attack to remain oriented.
- Don’t reach for drugs: taking a drink of alcohol or a puff of marijuana may seem like a good way to end a panic attack, but these negative coping skills prevent the person from finding healthy ways to manage symptoms
7 Ways to Prevent a Panic Attack
Depending on the type and nature of the panic attack, there may not be a complete way to prevent their occurrence. Even if total prevention is not possible, taking an active role to manage anxiety through multiple avenues can help reduce the risk of future attacks.
Seven ways to prevent a future panic attack are:5,6
- Accept the anxiety: start treating anxiety by acknowledging and accepting it. Recognizing the influence of anxiety can help refine the plan.
- Speak kindly: the self-talk a person uses can heavily influence their overall anxiety. People should not be harsh or judgmental to themselves and instead lean towards kindness
- Practice relaxation: anxiety can be reduced through deep breathing, muscle relaxation, yoga, and meditation. Practicing these techniques can help decrease stress.
- Address the diet: the foods a person eats can have a significant impact on their anxiety. Healthy, whole foods with plenty of fiber and protein will regulate blood sugar and reduce anxiety.
- Exercise the stress: walking, swimming, weight lifting, and other physical activities can help diminish anxiety and regulate stress.
- Resist the negative coping skills: alcohol, drugs, food, sex, and shopping may seem like good ways to manage stress, but they are negative coping skills that won’t prevent a panic attack.
- Improve sleep habits: sleep is essential to feeling and performing well, so finding ways to establish a healthier bedtime routine can boost rest and reduce stress.
Like with other mental health conditions, professional therapy and psychiatric services are great ways to prevent panic attacks. For help finding a therapist, an extensive online therapist directory is a great place to start.
When to See a Doctor
One panic attack could be a fluke, but two or more panic attacks indicate that a major problem could be brewing. Since people should never wait too long before consulting with professionals, get the process started early.
Checking in with a primary care provider, therapist, or a psychiatrist can help reduce or eliminate future panic attacks and prevent the anxiety from transitioning into other conditions. These experts can help identify, understand, and treat all the factors connected to anxiety and panic.
Final Thoughts
Panic attacks are frightening and overwhelming, but with as many as 35% of the population expected to have one at some point in their life, they are common.5 Using effective skills to manage and move forward with the condition can help people reduce stress and increase success.
