Panic Attack

Overview

Hi, I'm Mindy. Have you ever felt your heart pounding uncontrollably, as if you couldn't breathe, with an overwhelming fear that you might be dying? A panic attack is an intense storm of anxiety that arrives without warning. It typically peaks within 10 minutes and subsides within 30 minutes, but those moments can feel terrifying. Panic attacks themselves are not life-threatening, and with the right coping skills, they can be managed.

Key Concepts

When This Applies

You might suddenly feel unable to breathe on the subway and rush off at the next stop. Or before an important presentation, your hands shake and reality fades, bringing an extreme fear of "Am I losing my mind?" Avoiding similar places or situations after a panic attack is also a common pattern.

How to Cope

When panic strikes, tell yourself: "This is a panic attack. It will pass. I am safe." Practice the 4-7-8 breathing technique (inhale for 4 seconds, hold for 7, exhale for 8) so it's ready when you need it. Use grounding techniques to stay present — touch something cold or feel your feet firmly on the ground. If panic attacks keep recurring, seeking professional help is highly recommended.

A Word from Mindy

Panic attacks are truly frightening, but they are not dangerous. They're just a false alarm from your body. As you learn and practice coping techniques, the fear will gradually shrink. Mindy is right here, breathing with you.