10 Symptoms Of Panic Attacks You Must Be Able To Recognize

I cannot tell you how many of my friends never knew they were having panic attacks. I have heard so many stories over the years of people thinking they were having heart attacks or other serious medical conditions but the EKGs and all other screenings came back negative.

The ultimate answer that they received was an anxiety disorder, and for many, this prompts more questions than it does answers.

It is so important to understand your anxiety and panic. In order to alleviate it, you must get to know it. Learn when it happens, what triggers it, and what reduces it in order to find the most maintained state of recovery.

That’s why today we are talking about the common symptoms of panic attacks – so that you can recognize and create interventions to reduce them.

Heart Racing

This is such a common symptom and often why panic sends people to the Emergency Room, because they do not know they aren’t having a heart attack if it is the first time they have experienced a panic attack.

The heart will speed up drastically during panic because the body feels as though it is under attack. When it feels that way, it alerts us by racing hearts and racing thoughts.

We’ll talk more about the racing thoughts in a bit.

Heart palpitations or feeling your heart race is a normal part of panic but it is important to rule out any other medical condition that could be causing this symptom.

So please work with your medical professional if this is something that you experience.

Loss Of Breath

This is also a really common symptom of a panic attack. Many people report a loss of breath during anxiety.

Have you ever seen people breathe into a brown paper bag during anxiety? This may be mostly seen in the movies but still accurately depicts the experience going on. (It can also help, by the way, to get rid of a bout of hiccoughing.)

Loss of breath is why deep breathing and mindfulness practices are so common in the mental health community. They help to get the breath back to baseline, which reduces panic and anxiety. This is also why yoga is very common.

Sweat

Sweating palms or other body parts can be a common symptom.

Have you ever given a presentation at work and felt hot and sweaty during it? This was likely related to a low-level anxiety or even panic.

For me, talking on the telephone has always given me anxiety and made me feel a bit panicky – and yes, I start sweating far more than I usually would on a hot day.

This symptom can be easily reduced by sitting outside if it is cooler or removing a layer of clothes.

It can be very uncomfortable for some, however, so reduction may be important to you. Using a fan may also help.

Nausea

Feeling nausea or the need to vomit may be a part of your panic attack experience, unfortunately.

This is a really awful symptom for many people because if you truly might throw up and do not have access to a bathroom, it can be a clear sign to other people that you are not well. This can prompt more anxiety or even embarrassment.

If this resonates with you, please know that it is normal and not embarrassing. People understand and support you. It may be helpful to have an anti-nausea treatment available to you. I would suggest something natural, such as ginger, although if you consult your doctor, they will more likely prescribe a drug such as Zofran. (Note thought that many prescription medications, including Zofran, can cause the very problems they are meant to solve, such as nausea in the case of Zofran.)

Racing Thoughts

When you cannot get your mind to quiet down, this can be a sign of a panic attack.

If you are constantly thinking of possible scenarios that are both devastating and, being objective, likely to never happen, you are probably experiencing panic.

Racing thoughts can be devastating, especially because at times they are a sign of really significant paranoia.

There are ways to calm our racing thoughts. One of the things we can do is to counteract them by saying to ourselves: “I know this is not true” and “I know this thought is just a thought and not a reality”. Saying these kinds of mantras can be really helpful.

Additionally, another coping technique can be to plan for what would happen if our racing thoughts did actually occur. So, if we have a crisis plan ready to address the racing thoughts, the thoughts tend to not be so painful or worrisome.

Headaches

Having consistent headaches or even migraines can be a symptom of panic attacks, especially if the panic attack has lasted for a long period of time. The body tends to overcompensate for the emotional turmoil with physical pain.

Remember to drink as much water as you can, and carry a remedy to decrease the headaches. This could include natural remedies such as peppermint oil or spearmint oil. For example, you could use a migraine stick and it is really helpful. Just a few swipes of the oil on your forehead and the headaches decrease within a few minutes.

Again, you could resort to drugs such as Tylenol, but I would recommend staying away from this type of product because of the potential side-effects.

Feeling Detached

Depersonalization is the feeling of no longer belonging to one’s body. People report feeling like they are watching their body living without them.

Derealization is the feeling of being disconnected from the world around you.

Both are simply explained as being or feeling detached.

Even though these are common symptoms of panic attacks to be aware of, they can be frightening symptoms, especially for someone experiencing feeling out of their body for the first time.

If you are experiencing this, it may be helpful to call your medical professional and ask for support.

Blurry Vision

You may also feel as though your vision is no longer clear when you are having a panic attack. It is obviously not a good idea to drive or operate any machinery during this time.

It can be helpful to call out the things that you do see that are very clear. This is a simple grounding technique to bring you back to reality and hopefully reduce the anxiety.

Significant Fear

Anxiety can be easily described as having a fear response in the body. Having fear is a good thing because it keeps us safe.

However, experiencing fear at inappropriate times when it is not warranted can prevent us from functioning properly – and significant fear can be a common symptom of panic attacks. This is really similar to our racing thoughts.

For example, if you are having fear about a partner who you actually love and trust, this can be disturbing. In this situation, the body and mind is taking control of your rational thought processes.

Another example of fear would be when people begin to fear going out in the community and want to stay home instead. Much like the grounding techniques used to reduce your racing thoughts, you can use similar interventions to reduce fear when it is unwarranted.

Dizziness

The last symptom to be aware of is feeling dizzy during panic attacks. The room can feel as though it is spinning, which could be what causes the nausea symptoms.

It is probably best to simply sit down if you are able to because you could feel lightheaded or as though you may pass out, which could become dangerous.

Deep breathing and focusing on one specific thing to look at may be helpful as opposed to constantly watching the room spin around you.

Conclusion

Many of these symptoms are similar to signs of anxiety and stress, although the effects of a panic attack are often significantly worse.

So, know what to expect, and, more importantly, what you can to do when an attack strikes.

Additional Resources

These are suggestions for those who wish to delve deeper into any of the above:

1. Migraine Stick