Physical Panic Symptoms

In this article I aim to describe some of the physical aspects of panic attacks, as well as what happens in your body. I will also propose ways for you to better manage those physical symptoms, which should help you with getting rid of panic attacks.


As you may have read in another article, panic attacks are sudden and intensely frightening experiences that can give you the feeling that you are going mad, losing control, or even that you have a heart attack and might die. Some of the most common physical symptoms of panic attacks are: a pounding heart, chest pains, breathlessness, a choking feeling, dizziness, or a pounding head. There are more, but do you recognise those?

You will undoubtedly have heard of the fight-flight response, your body's "internal alarm system", when your body prepares itself to either fight or run from a threatening situation, e.g. when you hear a strange noise at night in your house. What happens in your body?

Well, you might need to run or fight so your muscles need more oxygen. You breathe faster, which can lead to breathlessness through over-breathing, or hyperventilation. This can cause dizziness, as well as a feeling of choking. Your heart beats and pumps faster to get the blood (with oxygen!) faster around your body. Your chest hurts as your chest muscles are tight, ready to fight if needed. Your head might be pounding too, as there is an increased pressure of blood flowing through your body for extra energy.

Can you see how many of those physical symptoms are in fact totally normal reactions of your internal alarm system? And they are necessary if there is a real threat to face. And there is one the key issues in panic attacks: the alarm system is very sensitive and goes off when there is no real threat, but just a hint (e.g. a thought) of it, like a hypersensitive smoke alarm.

For now, I would like to mention three things you can try and practice, which should make it easier for you to cope with those symptoms as they develop.
1. Try above all to realize fully that the symptoms are normal and harmless.

2. Learn to relax. Relaxation can involve reading, or having a cup of tea etc. But this might not be enough to decrease muscle tension. Learn relaxation techniques, e.g. use relaxation tapes (step-by-step approach to relax all your muscles: ask your doctor), or try yoga. Less tension means less chance of panic.

3. Learn controlled breathing. Breathe in slowly, filling your lungs as if filling a bottle with water, counting "1...2...3...4". Then breathe out through your nose, emptying the bottle as it were. Calmly. Practice this when feeling ok, and use it when the anxiety starts.

Have a look around this website for more helpful ideas and information.

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