Panic Disorder: What You Need to Know Right Now

Panic attacks can feel sudden and terrifying — like your heart’s racing, you can’t breathe, and you might even fear you’re losing control. That intensity is exactly why panic disorder often stops people from living the way they want. But panic disorder is treatable, and there are clear, practical steps you can use right away and over time to get relief.

Recognize a panic attack

A panic attack usually peaks within 10 minutes and then slowly fades. Common signs include a pounding heart, sweating, shaking, shortness of breath, chest pain, dizziness, and an overwhelming sense of doom. If chest pain or numbness is new or severe, get emergency care to rule out a heart problem. If these attacks happen repeatedly and you start avoiding places or situations, that pattern points to panic disorder.

What helps in the moment and long-term

When an attack starts, try steady, slow breathing: breathe in for four counts, hold one, out for six. Grounding helps too — name five things you can see, four you can touch, three you can hear, two you can smell, one you can taste. Remind yourself this will peak and pass; telling yourself calm facts reduces fear wiring in the brain.

For longer-term control, cognitive behavioral therapy (CBT) is the most proven talk therapy. It teaches you how to change the thoughts and behaviors that feed panic. Medications can help, too: SSRIs and SNRIs are common first choices; benzodiazepines work fast but are usually short-term due to dependence risks. Work closely with a clinician to pick the right plan for you.

Small daily habits matter. Cut back on caffeine and nicotine, get regular sleep, move your body, and practice brief mindfulness or breathing exercises. These steps lower baseline anxiety so attacks become less frequent and less severe.

If you’re using online pharmacies or telehealth for prescriptions, be cautious — only use reputable services and always confirm a licensed clinician evaluated you. Our site has guides on safe online pharmacies and how to buy medications responsibly.

If panic attacks stop you from working, leaving the house, or sleeping, reach out for help. A primary care doctor can start assessments and referrals. If you ever feel like harming yourself or that you might act on a plan, contact emergency services or a crisis line immediately.

Panic disorder doesn’t mean weakness — it’s a treatable medical condition. With the right tools and support, most people see big improvements. If you want, start by writing down three coping strategies you’ll try next time and one person you can call for support.