Have you ever felt your heart pounding out of your chest, your palms sweating, and a sudden, overwhelming sense of dread? These intense moments can be confusing and scary. They are also often a symptom of anxiety, one of the most common mental health conditions in the United States, affecting about 19.1% of adults every year. 

While anxiety can be a natural human emotion, for many, it becomes a constant high-alert state that can feel out of control. The phrase “having a panic attack” is often used to describe these intense feelings. Understanding the relationship between anxiety and panic attacks is important when it comes to understanding your body and getting the right kind of help.

We’re here because your mental health journey is important, and you deserve to feel empowered with the right information. Let’s explore the connection between panic attacks and anxiety so you can better understand what’s happening and how to take control. 

What is a panic attack? 

A panic attack is a sudden episode of overwhelming fear that takes over your senses. The symptoms affect both your mind and body, including: 

Physical symptoms: 

• Heart palpitations or increased heart rate 
• Shortness of breath or feeling like you can’t get enough air
• Sweating or feeling clammy 
• Weakness, shakiness or lightheadedness
• Numbness or tingling in your hands and feet

Emotional/cognitive symptoms:

• Restlessness or the feeling of being on edge 
• Feelings of dread or a sense of impending danger 
• A feeling of unreality (derealization or depersonalization)
• A fear of losing control
• An intense fear of dying

A panic attack usually peaks within five to 20 minutes and then the feeling begins to fade, although you may feel shaken and exhausted for a while afterward. 

Other stress responses, such as freezing and “fight or flight,” are reactions to a specific concern. But panic attacks often come out of nowhere, without an obvious trigger. However, they can still result from a specific stressor that causes intense, out-of-the-blue fear.

How panic and anxiety overlap

Panic and anxiety are both overwhelming feelings that come from fear. If you’re experiencing intense anxiety, or excessive worry that feels like it’s taking over your body, you might start to panic from the fear of uncertainty or potentially negative future situations. This could lead to a panic attack.

People who have anxiety are more likely to experience panic attacks. Both panic attacks and anxiety can make your body feel like you’re going into overdrive at a perceived threat, even if one doesn’t exist. 

When panic attacks evolve into panic disorder

Panic disorder is a type of anxiety disorder characterized by recurring panic attacks. The key word here is “recurring.” It’s possible to have one or two panic attacks in your life without them becoming a long-term challenge. In fact, a majority of people don’t develop panic disorder after an attack. In any given year, approximately 2.7% of people who experience a panic attack will meet the criteria for a panic disorder diagnosis.

There isn’t a specific number of attacks that you must have in order to receive a formal diagnosis. The DSM-5 describes the criteria as having unexpected, recurring attacks that are followed by a fear of having another. But you’re likely to be diagnosed with panic disorder if you experience more than two panic attacks that aren’t connected to another cause, such as substance use or hyperthyroidism.

Panic disorder can have a significant impact on your overall quality of life because the fear of having one can affect your everyday productivity and relationships. 

Why panic attacks happen

Even though panic attacks don’t always have an identifiable trigger, there are a few contributing risk factors to why you might experience them. For example:

• Chronic stress

When you’re experiencing a lot of stress, it can overwhelm your brain’s amygdala, which controls your fight-or-flight response, increasing the risk of experiencing a panic attack. Stress also increases the levels of cortisol and adrenaline released in your body, making you sensitive to potential threats. Anxiety is your body’s response to stress, furthering the connection between anxiety and panic attacks.

• Genes

Like all mental health conditions, genetics can play a role in your risk of experiencing panic attacks. If there are people in your family tree who have panic attacks, they may pass on genes to you that increase the likelihood of attacks or panic disorder. However, the disorder itself isn’t passed down, just the risk.

• Environmental factors/traumatic events 

There are some things that are often out of your control that can cause sudden, intense fear leading to a panic attack, such as:

• Loss of a loved one
• Car accident
• Divorce or breakup
• Crowded environment
• Reminder of a past trauma
• Natural disasters

How to cope with a panic attack 

The good news is that panic attacks can be very treatable. With the right support, you can learn to manage your symptoms and regain a sense of calm and control. Treatment often involves a combination of therapy and medication management. 

• Therapy 

Therapies like cognitive behavioral therapy (CBT) are incredibly effective. CBT helps you identify and challenge the negative thought patterns that can contribute to your anxiety and panic. You’ll learn practical coping strategies and tools to handle difficult situations and feelings. 

• Medication management

For many people, medication can be a key part of the treatment plan. Providers may recommend antianxiety medications, which can include benzodiazepines as well as other medication classes that have the common perception that they are solely dedicated to depression, like SSRIs and SNRIs, which can help regulate the brain chemistry that contributes to these attacks. Medication management is about finding the right option and dose, guided by a Psychiatric Nurse Practitioner.

• Lifestyle changes

Small changes can make a big difference. Exercising regularly, eating a balanced diet, getting enough quality sleep and practicing mindfulness can all help reduce the frequency and intensity of panic attacks. Think of these practices as building a strong foundation for your mental health. 

How panic attacks are connected to other anxiety disorders

While everyone experiences anxiety once in a while, not everyone has an anxiety disorder. An anxiety disorder refers to having intense worry that can impact your daily functioning. 

Panic disorder is a type of anxiety disorder, but there are other types as well, including:

• Generalized anxiety disorder
• Social anxiety disorder
• Specific phobia
• Obsessive-compulsive disorder

It’s possible to experience panic attacks with a primary anxiety diagnosis when you’re experiencing intense fear related to your disorder. For example, someone with social anxiety may experience a panic attack if they’re forced to give a presentation in front of a crowd.

While many people with anxiety refer to the episodes as “anxiety attacks,” that isn’t a clinical term. If you’re experiencing sudden, overwhelming fear that results in physical symptoms, it’s likely a panic attack.

How to seek help

It’s important not to wait until things get unmanageable. If you find yourself avoiding certain places or situations because you’re afraid of having an attack, or if the feelings are getting in the way of your job, school or relationships, it’s time to talk with a provider. They will ask you questions about your symptoms and medical history to determine what type of treatment will be the most effective in improving your overall quality of life.

Remember, seeking help isn’t a sign of weakness. In fact, it’s a courageous step toward taking control of your life and feeling better. You wouldn’t ignore a broken bone, and you shouldn’t ignore a struggling mind. 

Your providers will collaborate with you to create a personalized treatment plan, which will likely include the options we’ve discussed. If your panic disorder is having a significant impact on your everyday life, you may benefit from an intensive outpatient program, partial hospitalization program or residential treatment center.

ReKlame Health can help you thrive

At ReKlame, we know how hard it can be to have panic attacks and anxiety, and even harder to live with them. What sets us apart is that we’re a modern care team of clinicians who truly understand it. 

We help people take back control of their lives with compassionate, culturally competent care. We understand that finding balance can feel impossible at times, but that’s what we’re here for. With us, you can usually get an initial consultation within 48 hours of reaching out. 

Our care includes evidence-based medication management and integrated care coordination with your other healthcare providers. That way, you’re not just getting a prescription. You’re getting a whole-person approach designed for your needs. You deserve to feel steady, supported and understood. And with the right help, panic attacks don’t have to run your life. 

Appointments are available within 48 hours. You’ve got this. Start by booking your first session today.