Panic Disorder: Symptoms, Treatment, and Fast Coping Tips

Ever had a sudden wave of intense fear with a pounding heart, sweating, or feeling like you might die? That can be a panic attack. When attacks happen repeatedly and without a clear trigger, that’s often called panic disorder. This page gives straightforward info on what to watch for, how to handle an attack right away, and the main treatment paths doctors use.

What a panic attack feels like

Panic attacks come on fast. Common signs: heart palpitations, shortness of breath, chest tightness, dizziness, nausea, trembling, chills or hot flashes, and a sense of unreality or loss of control. Some people also feel numbness or a tingling in their hands. Attacks usually peak within 10 minutes and fade over 20–30 minutes, but the memory of one can make you anxious about future attacks.

Not every intense anxiety spell is a panic attack. If symptoms point to a physical problem—sudden chest pain, fainting, or confusion—seek emergency care first. If your attacks are frequent, interfere with daily life, or make you avoid places, consider a panic disorder evaluation.

Treatment options and practical steps

There are two main, effective approaches: therapy and medication. Cognitive Behavioral Therapy (CBT), especially exposure-based techniques, helps you change how you think about and react to panic. Many people see meaningful improvement in a few months. Medications commonly used include SSRIs (like sertraline or paroxetine) and SNRIs (like venlafaxine). Short-term benzodiazepines (for example, lorazepam) can ease severe attacks but are not ideal long-term because of dependence risks. Talk openly with your provider about benefits and side effects.

Daily habits matter. Regular sleep, cutting back caffeine, limiting alcohol, and steady exercise reduce attack frequency for many people. Mindfulness and paced breathing help lower baseline anxiety.

Here are quick in-the-moment coping steps that actually work for many:

• Slow your breathing: inhale for 4, hold 1–2 seconds, exhale for 6–8. Repeat.
• Grounding trick: name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 taste.
• Muscle release: tense a muscle group for 5 seconds, then relax—move through arms, shoulders, legs.
• Remind yourself: the attack will pass and is not physically harmful.

If you’re thinking about medication, ask your clinician about drug interactions and safety—especially if you buy meds online. Our site covers safe online pharmacy tips and common interactions to watch for. Also tell your provider about other prescriptions, OTC meds, or supplements you take.

If panic keeps you from work, school, or social life, or if you have thoughts of harming yourself, contact a healthcare professional right away. You don’t have to manage panic alone—treatment works and many people regain control fast.