How long does a panic attack last?
Panic attacks typically peak within 10 minutes and resolve within 20–30 minutes. Knowing that every attack has an end can itself reduce its intensity.
Anxiety & Burnout
7 min read
Are You Having a Panic Attack? Symptoms, Causes and What to Do
Racing heart, shortness of breath, fear of dying — panic attacks feel intensely real, but they are not life-threatening. Understanding what is happening is the first step.
What is a panic attack?
A panic attack is a sudden episode of intense fear or discomfort that typically lasts between a few minutes and half an hour. They often arise without an obvious trigger — they can occur in a shopping centre, in the car, or even during sleep.
The brain receives a false danger signal and activates the "fight or flight" response. The physical symptoms that follow are very real, but they are not medically dangerous.
How common are panic attacks?
Approximately 11% of the world's population will experience at least one panic attack during their lifetime. Panic disorder affects around 2–3% of adults and is twice as common in women. (APA, 2022)
What are the symptoms of a panic attack?
According to DSM-5 diagnostic criteria, at least four of the following symptoms must arise abruptly and peak within minutes:
Physical
- • Rapid or pounding heartbeat (palpitations)
- • Shortness of breath or feeling of choking
- • Chest pain or pressure
- • Trembling or shaking
- • Sweating, hot flushes
- • Nausea or stomach discomfort
- • Dizziness or light-headedness
- • Numbness or tingling
Psychological
- • Fear of losing control or "going crazy"
- • Fear of dying
- • Sense of unreality (derealisation)
- • Feeling detached from oneself (depersonalisation)
Difference between a panic attack and panic disorder
Experiencing a single panic attack does not mean you have panic disorder. Panic disorder requires:
Recurrent, unexpected panic attacks.
At least one month of persistent concern about further attacks or significant avoidance behaviour following an attack.
The condition negatively affecting daily life, work or social relationships.
What causes panic attacks?
There is no single cause for panic attacks. Multiple factors often work together:
Biological factors
Hypersensitivity of the amygdala, imbalances in noradrenaline and serotonin, and genetic predisposition can all contribute to panic attacks.
Psychological factors
High levels of anxiety, a strong need for control, past traumatic experiences and negative thought patterns frequently accompany panic attacks.
Life stressors
Job loss, relationship difficulties, health worries, major life changes and chronic stress can all act as triggers.
Substance and medication effects
Excessive caffeine, nicotine withdrawal and certain medication side effects can also trigger panic attacks.
What should you do during a panic attack?
The techniques below may not stop an attack immediately, but they reduce its intensity and help it pass more quickly.
1
Diaphragmatic breathing
Breathe in through your nose for 4 counts, hold for 2 seconds, breathe out through your mouth for 6 counts. Slow breathing calms the nervous system and stops hyperventilation.
2
The 5-4-3-2-1 technique
Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste. This sensory exercise anchors you to the present moment and reduces feelings of unreality.
3
Remind yourself "this will pass"
Panic attacks typically peak within 10–20 minutes and then subside. Reminding yourself that you are not in danger breaks the avoidance cycle.
4
Do not flee the situation
Leaving the situation brings short-term relief, but in the long run your fear of that place intensifies. Where possible, stay where you are and allow the attack to pass.
When should you see a professional?
If you are experiencing more than one panic attack a month, have started avoiding certain places out of fear of an attack, or your daily functioning has been disrupted, it is recommended that you consult a mental health professional. Panic disorder is highly treatable with Cognitive Behavioural Therapy.
Frequently Asked Questions
Can a panic attack be dangerous?
No. Although extremely distressing, panic attacks are not physically harmful. Palpitations, shortness of breath, and numbness result from a surge of adrenaline—your body's alarm system activating, not a medical emergency.
How do I tell the difference between a panic attack and a heart attack?
In a panic attack, symptoms typically peak quickly and then subside. Heart attack chest pain often radiates to the left arm and jaw, and does not ease with rest. Medical evaluation is recommended during a first episode to rule out cardiac causes.
What is panic disorder?
Panic disorder is diagnosed when repeated unexpected panic attacks are accompanied by persistent worry about future attacks or significant changes in behaviour to avoid them. It responds very well to treatment.