How Long Do Panic Attacks Last?

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 appear^1,2
• 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 attacks³
• 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

What’s the Longest a Panic Attack Can Last?

Although most of the research confirms that a single panic attack doesn’t last longer than 30 minutes, some people have described panic episodes lingering for hours or even days. Keep in mind, though, that when a person is enduring a panic attack, they can’t think clearly, lose track of time, disconnect from reality, and are unable to tell when the panic ends and recovery begins. Because panic attacks vary so greatly, it’s also possible that someone can experience a panic attack, recuperate, then experience another one a few minutes later. For this reason, many sufferers may overestimate the length of their panic episode.^2,4 

Symptoms of a Panic Attack

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.

Symptoms of a panic attack can include:^5,6

• 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.

Panic Attack Vs. Anxiety Attack

Although panic and anxiety attacks may seem similar because they can produce similar symptoms, they are different. A panic attack is a diagnosable problem with a specific set of symptoms delineated by the revised edition of the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). An anxiety attack isn’t an official clinical condition but rather a term many people often use when describing an extended period of high anxiety.

Can an Anxiety Attack Last for Days?

Some people feel like their high anxiety is never ending, especially for those with an anxiety condition who have that “impending doom” feeling. The anxiety attacks in these cases take time to develop and unfold—the symptoms tend to steadily escalate until the person reaches a point of an overall physiological discomfort. Basically, the anxiety can last for days but the length of the actual peak may vary.

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 during a panic attack, do the following to cope:⁶

• 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

How Long Does Panic Attack Recovery Take?

Panic attacks are truly a unique experience from person to person and from attack to attack, so the time it takes for someone to get back to baseline will vary. A person may have a panic attack today and recover within minutes then have another attack the following day and take longer to settle down. Depending on the intensity of the attack and the symptoms that unfolded it can take hours, leaving the person completely drained. On average, though, it can take about half an hour or so for someone to feel better and more like themselves.

How Long Does a Panic Attack Hangover Last?

A panic attack “hangover” refers to the timeframe someone takes to fully recover after experiencing a panic attack. This entails coping with the residual emotional and/or physical symptoms left in the wake of a panic attack. It’s important to remember that, in essence, a panic attack is a fear response that unleashes an intense physiological reaction, spiking hormonal and brain chemicals to prepare you to fight or flight. So once the panic attack subsides the body attempts to reach a balance which, again, will vary depending on the person and intensity of the attack. Some panic attack hangover symptoms can last minutes, hours, days, or longer.

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.

Here are seven ways to prevent a future panic attack:^6,7

• 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.⁶ Using effective skills to manage and move forward with the condition can help people reduce stress and increase success.