Panic Attacks in Adults: Symptoms, Causes, & Treatment

October 24, 2025

Authored by: Adam Moore, MPharm

Edited by: Jemma Strain, B.S. Psychology

Life isn’t always roses. Worry, sadness, and a range of other unpleasant emotions are all often part of the package. Yet, while some of us can take the highs with the lows for the most part, others may experience overwhelming fear accompanied by physical sensations like chest pain.

Panic attacks in adults are all-encompassing, sudden, and highly frightening. Plus, because panic attacks often come on without warning, they can lead people to avoid certain people or places that could trigger them.

While panic attacks certainly feel emotionally and physically serious, they are not typically threatening to life. However, if left untreated, ongoing fear and panic could worsen over time, causing long-term impacts to emotional and physical health.

If panic attacks are dominating your choices and ability to function, a mental health professional can help you get to the root causes and discuss suitable treatment options. This page can also work as a useful guide for understanding panic attacks in adults, as it explores:

What a panic attack is
Symptoms of panic attacks
Risk factors for panic attacks
Panic attack triggers
Emotional and long-term impacts
Treatment options and ways of coping with panic attacks
How Mission Connection can help

What Is a Panic Attack?

Panic attacks are sudden, intense bouts of fear or discomfort that feel overwhelming and frightening. While they’re often caused by anxiety, generalized anxiety is typically gradual and underlying, and usually in response to stress, whereas panic attacks often appear without warning. In fact, panic attacks can be so unexpected and intense that people who experience them often report feelings of losing control, having a heart attack, or even dying.¹

While panic attacks typically happen only occasionally, repeated episodes are possible. When they’re recurring, this may indicate a panic disorder – a condition in which someone has persistent, unexpected attacks and worries about future episodes.

Panic attacks can be a dominating force in someone’s life, and unfortunately, can significantly impact work, relationships, and general quality of life. However, the good news is that coping with and recovering from panic attacks is possible. Typically, the first step in this process is recognizing the symptoms of panic attacks and whether they’re something you encounter.

Symptoms of Panic Attacks

The symptoms of panic attacks can vary from person to person, including how they manifest and how severe they are. However, there are some common physical and psychological symptoms, which we discuss in the following sections.

Physical Symptoms of Panic Attacks

To understand where physical symptoms of anxiety come from, it’s good to recognize the role of the “fight, flight, or freeze” response. Simply put, fight, flight, or freeze is when the body goes into a state of high alert in the face of a threat. The body releases chemicals like adrenaline, which amp us up in preparation to respond quickly – increasing heart rate, tensing muscles, and redirecting blood flow. In the time of our ancient ancestors, this response was highly useful in dangerous situations, such as in the presence of predators.

Yet, nowadays, we can enter this high alert state with no identifiable cause, or when there’s no imminent threat to life. This is often especially the case for people prone to anxiety or panic attacks. As a result, the body can respond to subconscious signals of danger in highly frightening ways.

Therefore, common physical symptoms of panic attacks include:¹

Rapid heartbeat or palpitations: Some report their chest pounding or heart racing as a result of detecting a threat
Chest pain or tightness: Often mistaken for cardiac issues, chest discomfort is caused by muscle tension and adrenaline release
Shortness of breath or hyperventilation: Rapid breathing can create a sense of suffocation or choking
Trembling or shaking: Muscles contract in response to adrenaline, producing noticeable shaking
Sweating or chills: Sudden temperature regulation changes can occur as part of the fight or flight response
Dizziness or lightheadedness: Altered breathing patterns can lower carbon dioxide levels, causing faintness

Such symptoms can be highly intense and may mimic a serious medical issue, such as a heart attack. For this reason, it’s not uncommon for people experiencing panic attacks to seek emergency care.

Psychological Symptoms of Panic Attacks

Psychological experiences often accompany physical symptoms. Again, these can vary both in how they manifest and how intense they feel, but typically include:

Fear of losing control: Intense emotions and physical sensations can feel so overwhelming that the person experiencing them may feel they’re at the mercy of the attack and unable to calm themselves down
Intense fear of dying: The intense physical elements of panic attacks – like a racing heart or chest tightness – can feel like a heart attack to some. For someone with anxiety, this can compound their fears and contribute to the belief that they might be dying²
Heightened anxiety about future attacks: As panic attacks can feel physically and emotionally consuming, people who experience them typically want to avoid repeat episodes at all costs. As a result, they may remain on edge and hypervigilant to any situation or person that could trigger one

The combination of these physical and psychological experiences can be disorienting and exhausting, leading to a cycle of fear and avoidance if not addressed.

Risk Factors & Causes of Panic Attacks

It may be reassuring to know that if you or a loved one suffers from panic attacks, you’re not alone. Panic attacks and panic disorder are common, with approximately 2.7% of U.S. adults reporting panic disorder on a yearly basis. Moreover, 5% of Americans report a history of panic attacks in their lifetime.³ It’s also worth noting that women are more likely to experience panic attacks than men, and they may have an earlier onset, often starting around late teens or early adulthood.³ But what are the other risk factors for developing panic attacks?

Risk Factors

Several factors may increase how susceptible someone is to panic attacks, including:

Genetics: A family history of panic disorder or anxiety disorders increases the likelihood of developing panic attacks.⁴
Neurobiological factors: The body releases chemicals that alter the body’s stress response, including serotonin and norepinephrine. Some people have an imbalance of these chemicals, which may mean they’re more likely to struggle with regulating their emotions.⁴
Psychological factors: As humans, we’re shaped by life experiences, good and bad. However, some of us carry trauma, fears, and anxiety as a result of undesirable events in the past. Those with previous trauma or anxiety are at an increased risk of panic attacks.⁴
Lifestyle and environmental factors: High-stress environments, such as a particularly busy time at work, sleep deprivation, and overuse of stimulants like caffeine or nicotine, can contribute to the risk of panic attacks.⁴

Although you may have an increased genetic, biological, or environmental risk for panic attacks, this doesn’t necessarily mean you’ll develop panic disorder. However, if they are something you experience, understanding your triggers may help you get them under control.

Triggers of Panic Attacks

Panic attacks may feel like they occur without warning, but they’re typically subconsciously triggered by specific situations, substances, or emotional states. Recognizing these triggers is a fundamental step in coping with panic attacks.

Common triggers of panic attacks include:

Environmental triggers: Crowded places, public speaking, or being far from home can all make someone feel more worried or emotional – which can increase the likelihood of an episode.
Physical triggers: Exercise, for example, can raise heart rate and make us feel more alert, which can sometimes bring about heightened anxiety about an impending attack.
Emotional triggers: Stressful events, conflicts, or reminders of past trauma can all lead to intense feelings and emotions, which can result in panic attacks if someone is particularly vulnerable.
Substances: Caffeine, alcohol, recreational drugs, and certain medications can act as stimulants, raising heart rate and increasing anxiety as a result.

Identifying triggers is an important step in both prevention and treatment. With awareness of triggers, people can plan around situations that may provoke panic and strategize so that the likelihood of an attack is minimized.

Emotional and Long-Term Impacts

We’ve covered how distressing and intense panic attacks can be in isolation. However, repeated episodes can have a significant impact on someone’s long-term well-being and day-to-day life.

For example, fear of future attacks can create constant stress, leading to long-term anxiety and hypervigilance.⁶ Further, to avoid the risk of encountering a trigger, someone may withdraw from or avoid social situations, such as parties or large gatherings. In time, this could lead to increased isolation and feelings of hopelessness.⁶

If hypervigilance and avoidance continue, the stress of work or education can become too much to handle. This may especially be the case if there’s pressure to perform well and succeed, as this pressure may trigger feelings of panic. As a result, work performance, productivity, and attendance may suffer.⁶

Finally, people often blame themselves for their inability to control their panic attacks – especially if they don’t understand where they come from or have limited access to support. As a result, their self-esteem can struggle, compounding isolation and panic.⁵

These long-term impacts of panic attacks may be difficult to read about, but, fortunately, panic disorder is a very treatable condition. With the right coping strategies and support, you can regain control of your life.

Coping With Panic Attacks: Strategies & Support

The good news is that it’s possible to regulate our emotions and stay calm in the face of triggering events that may otherwise cause panic attacks.

The following are some common strategies for coping with panic attacks:

Grounding and Breathing Techniques

In moments of panic, our breathing can accelerate to an uncomfortably concerning speed, known as “hyperventilation.” This can happen as a result of the body’s “fight or flight” response discussed earlier. However, controlled breathing can counteract this by triggering the vagus nerve and inducing feelings of calm. Studies show that an effective way to practice this is to inhale through the nose for four seconds, hold for two, and exhale for six. ⁵

You could also focus on physical sensations to stay present. For example, something you can touch, like feeling the texture of the floor below your feet.⁶ This practice can help you to fully appreciate your surroundings and distract from racing thoughts.

Mindfulness and Acceptance

Mindfulness is an excellent strategy for staying in the here and now and preventing spiralling thoughts. For example, observing five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. Guided meditations can also help by allowing you to set aside time to quietly observe thoughts and bodily sensations without judgment.

Progressive muscle relaxation is a simple exercise where someone tenses and releases certain muscle groups. It’s an effective way to track bodily sensations, helping people recognize and prepare for panic attacks.

Further, accepting that panic attacks are temporary and non-dangerous can reduce anticipatory anxiety.⁵ Or, in other words, the fear of panic attacks happening again.

Lifestyle Adjustments

Certain lifestyle adjustments can help you tend to your feelings of panic in a holistic way – by promoting self-care and overall physical and emotional health. For example, you can implement daily habits around:⁵

Regular exercise and balanced nutrition
Consistent sleep routines
Limiting stimulants like caffeine and alcohol
Stress-reduction techniques, including yoga or meditation
Journaling to track triggers and symptoms and monitor feelings and emotions over time. It can also be helpful for tracking progress

Support Networks

Family, friends, and support groups can all be key opportunities to vent and feel more connected to others who’ve had similar experiences with trauma and panic. In fact, research shows that social support is an effective tool in treating anxiety disorders, depression, and panic disorder.⁶

Therapy for Panic Attacks

As people’s symptoms can arise from different root causes, various forms of therapy may benefit different individuals. A mental health professional can talk to you about the best approach for your needs, whether this is talk therapy or trauma-informed approaches such as eye movement and desensitization therapy (EMDR).

Studies show that cognitive behavioral therapy (CBT) can be particularly effective for panic disorder and has strong evidence for long-term effectiveness.⁷

CBT is carried out under the guidance of a qualified therapist and addresses the thoughts and behaviors that maintain panic attacks. It focuses on identifying negative thought patterns that can lead to panic, such as beliefs that are negative and conclusive, rather than balanced and nuanced.

For example, if you make a mistake at work, you might tell yourself, I’m such a failure. CBT picks apart such statements, allowing us to realize their inaccuracies, and encourages us to reframe them into something realistic and balanced. For example, Accidents happen; just because I made a mistake doesn’t mean I’m any less of a person.

By retraining ourselves to be less judgmental and extreme with what we tell ourselves, CBT promotes ongoing calm and reduces anxiety and stress.

Additionally, when appropriate, some people may be prescribed medication for managing their symptoms. However, it’s good to note that medications work best when combined with therapy.

Medications for Panic Attacks

Based on someone’s needs and responses to treatment, the following medications may be prescribed for panic attacks:

SSRIs (selective serotonin reuptake inhibitors): These prevent the breakdown of serotonin (a mood-boosting chemical), promoting emotional balance and reducing how often attacks happen and their severity as a result.⁸
SNRIs (Serotonin-Norepinephrine Reuptake Inhibitors): These work in a similar way to SNRIs except that they also block reuptake of norepinephrine. They may be useful if SSRIs haven’t proven to be effective.⁸
Benzodiazepines: These provide rapid relief for attacks as and when they happen, but are typically only used short-term due to concerns around addiction.⁸

Finding Calm With Mission Connection

While panic attacks are an intense, highly unpleasant experience, it may be a relief to know that recovery is possible. While the techniques discussed can be used as a toolkit for preventing panic episodes and overcoming them, many people may benefit from extra support.

Mission Connection is here to provide support for panic attacks. Our team is on hand to help people regain their confidence, reduce how often episodes happen, and improve overall quality of life.

We provide a variety of evidence-based treatment options that can be tailored to your specific needs, whether you require immediate support or more long-term continued help. Our telehealth services also mean that you can fit therapy for panic attacks into your schedule flexibly, allowing you to receive care from the comfort of your home.

By also offering comprehensive medication monitoring alongside various therapies, Mission Connection can be a guiding light toward overcoming panic attacks. If you’re ready to explore our treatment options, contact us today or complete our confidential contact form for more information.

References

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National Institute of Mental Health. (2023). Panic disorder statistics. https://www.nimh.nih.gov
Hettema, J. M., Neale, M. C., & Kendler, K. S. (2001). A review and meta-analysis of the genetic epidemiology of anxiety disorders. American Journal of Psychiatry, 158(10), 1568–1578. https://doi.org/10.1176/appi.ajp.158.10.1568
Meuret, A. E., Rosenfield, D., Seidel, A., Bhaskara, L., & Hofmann, S. G. (2010). Respiratory and cognitive mediators of treatment change in panic disorder: Evidence for intervention specificity. Journal of Consulting and Clinical Psychology, 78(6), 691–704. https://pmc.ncbi.nlm.nih.gov/articles/PMC3327286/
Dour, H. J., Wiley, J. F., Roy-Byrne, P., Stein, M. B., Sullivan, G., Sherbourne, C. D., Bystritsky, A., Rose, R. D., Chavira, D. A., Golinelli, D., & Craske, M. G. (2013). Perceived social support mediates anxiety and depressive symptom change following evidence-based anxiety treatments. Psychiatry Research, 210(3), 1055–1061.
Hofmann, S. G., Asnaani, A., Vonk, I. J. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427–440. https://doi.org/10.1007/s10608-012-9476-1
Baldwin, D. S., & Polkinghorn, C. (2005). Evidence-based pharmacotherapy of panic disorder. International Journal of Neuropsychopharmacology, 8(2), 293–302. https://pubmed.ncbi.nlm.nih.gov/15804373/