Panic Attacks: What They Feel Like and How Counselling Helps
Panic attacks can be frightening, overwhelming and difficult to understand - particularly when they seem to happen without warning.
You may suddenly experience a racing heart, shortness of breath, dizziness, shaking, chest discomfort or an intense feeling that something is seriously wrong. Some people worry they are having a heart attack, losing control or even dying.
Although panic attacks can feel extremely physical, they are also closely connected to the body's stress response and the way we interpret sensations of fear and anxiety.
At Counselling and Therapy New Zealand, counselling can provide a supportive space to understand what is happening, identify possible triggers and develop strategies for managing panic and anxiety.
If panic attacks are affecting your confidence, relationships, work, sleep or everyday life, support is available.
What Is a Panic Attack?
A panic attack is a sudden episode of intense fear or anxiety accompanied by strong physical and emotional symptoms.
Panic attacks can happen when there is an obvious trigger, but they can also seem to occur unexpectedly.
During a panic attack, the body's fight-or-flight response can become activated. The body prepares to respond to what it perceives as danger, even when there is no immediate physical threat.
This can produce powerful physical sensations that can themselves become frightening.
A panic attack may last several minutes, although the physical and emotional effects can sometimes take longer to settle.
What Does a Panic Attack Feel Like?
Panic attacks can feel different from person to person. Common experiences include:
Physical symptoms
Racing or pounding heart
Shortness of breath or feeling unable to get enough air
Tightness or discomfort in the chest
Dizziness or light-headedness
Shaking or trembling
Sweating
Feeling hot or cold
Nausea or stomach discomfort
Tingling or numbness
Feeling weak or unsteady
Muscle tension
Feeling disconnected from your surroundings
Emotional symptoms
People experiencing a panic attack may also feel:
Sudden intense fear
A sense of impending danger
Fear of losing control
Fear of fainting
Fear of dying
Feeling overwhelmed
A strong urge to escape
Feeling that something is terribly wrong
Changes in perception
Some people experience derealisation, where their surroundings feel strange, unreal or unfamiliar.
Others experience depersonalisation, where they feel detached from themselves or as though they are observing themselves from the outside.
These experiences can be particularly frightening when someone does not understand that they can occur during intense anxiety or panic.
Panic Attack Symptoms Can Feel Very Real
One of the most distressing things about panic attacks is that the symptoms are not simply "in your head."
The body's stress response produces genuine physical changes.
For example, when the fight-or-flight response is activated, your heart rate and breathing can change and your muscles may tense. These physical sensations can then be interpreted as evidence that something is seriously wrong.
This can create a cycle:
Physical sensation → frightening interpretation → increased fear → stronger physical sensations → more fear
Understanding this cycle can be an important part of learning to respond differently to panic.
Panic Attacks vs Anxiety: What's the Difference?
Panic and anxiety are related, but they are not exactly the same.
Anxiety often involves ongoing worry, apprehension or anticipation about a perceived threat or stressful situation.
A panic attack is typically more sudden and involves a rapid increase in intense fear or discomfort accompanied by physical and cognitive symptoms.
For example:
Anxiety may build around an upcoming event, health concern, relationship difficulty or work situation.
A panic attack may involve a sudden surge of intense fear accompanied by a racing heart, dizziness and difficulty breathing.
Someone can experience both ongoing anxiety and panic attacks.
What Causes Panic Attacks?
There is not always one simple cause.
Panic can be associated with a range of experiences and circumstances, including:
Ongoing stress
Significant life changes
Previous frightening experiences
Trauma
Health worries
Relationship difficulties
Work-related stress
Social anxiety
Specific fears or phobias
Major periods of uncertainty
Sleep disruption
High levels of physical or emotional stress
Sometimes a panic attack appears to happen "out of nowhere."
That does not necessarily mean there was no trigger. The trigger may be subtle, internal or difficult to recognise initially.
A counsellor can help you explore what may be contributing to your experiences without assuming there is one explanation that applies to everyone.
Why Can Panic Attacks Become a Cycle?
After experiencing a frightening panic attack, it is understandable to become worried about having another one.
You may start monitoring your body for signs of panic.
For example:
"My heart is beating faster. What if I'm about to have another panic attack?"
That thought can increase anxiety, which can increase physical sensations, which can then reinforce the fear.
Over time, some people begin avoiding situations where they previously experienced panic.
This might include:
Driving
Public transport
Shopping centres
Crowded places
Flying
Social situations
Being alone
Exercising
Leaving home
Avoidance can feel protective in the short term, but it can sometimes make anxiety increasingly restrictive.
Counselling can help you understand these patterns and explore ways of responding to anxiety that support greater confidence and flexibility.
How Can Counselling Help With Panic Attacks?
Counselling can help you better understand your experiences and develop practical ways of managing anxiety and panic.
Rather than simply focusing on stopping a panic attack in the moment, counselling can also explore what is contributing to the pattern and how panic is affecting your life.
Depending on your circumstances, counselling may involve:
Understanding your panic symptoms
Learning about the relationship between thoughts, emotions, physical sensations and behaviours can make panic feel less mysterious and frightening.
Identifying triggers and patterns
You can explore when panic tends to occur, what you notice beforehand and whether particular situations, thoughts or experiences are associated with it.
Exploring anxious thoughts
Panic can involve catastrophic interpretations of physical sensations.
Counselling can help you examine these thoughts and consider alternative ways of understanding what you are experiencing.
Developing coping strategies
You can learn strategies to help you respond when anxiety begins to increase.
Addressing avoidance
If anxiety has led you to avoid certain places, activities or situations, counselling can help you explore how avoidance may be maintaining fear and consider appropriate steps towards rebuilding confidence.
Understanding underlying issues
For some people, panic occurs alongside broader anxiety, stress, trauma, relationship difficulties or other emotional concerns.
Counselling provides an opportunity to consider the wider context rather than treating panic as an isolated experience.
What Happens in Panic Attack Counselling?
There is no single counselling approach that is appropriate for every person.
Your counsellor will first want to understand what you are experiencing and how it is affecting your life.
A counselling process may involve:
1. Talking about your experiences
You can describe what happens before, during and after a panic attack.
This can include the physical sensations, thoughts, emotions and behaviours you notice.
2. Identifying patterns
Together, you can explore possible triggers and the situations in which panic tends to occur.
3. Understanding the panic cycle
Understanding how fear, physical sensations, thoughts and avoidance can interact may help you recognise the cycle when it begins.
4. Developing strategies
Your counsellor can work with you to identify strategies that are appropriate to your circumstances and goals.
5. Building confidence
The aim is not simply to organise your life around avoiding panic.
Counselling can support you to develop greater understanding and confidence in responding to anxiety.
When Should You Consider Counselling for Panic Attacks?
You do not have to wait until panic is severely affecting your life before seeking support.
Counselling may be worth considering if:
You are experiencing recurring panic attacks.
You constantly worry about having another panic attack.
You have started avoiding places or activities because of panic.
Anxiety is affecting your work or study.
Panic is affecting your relationships.
You find yourself frequently checking your physical symptoms.
You feel unable to manage anxiety on your own.
You are experiencing broader anxiety or emotional distress alongside panic.
You want to understand why panic is happening and learn different ways of responding.
Seeking counselling does not mean that you are unable to cope. It can simply mean that you would like support in understanding what is happening and finding a way forward.
Panic Attacks and Your Everyday Life
Panic can affect much more than the few minutes when symptoms are at their strongest.
Some people begin organising their lives around avoiding another attack.
You might:
Sit near exits.
Avoid travelling alone.
Stop exercising because you are worried about your heart rate.
Avoid crowded environments.
Constantly monitor your breathing.
Ask others for reassurance.
Avoid being far from home.
Cancel social plans.
Worry about being embarrassed in public.
These behaviours can gradually reduce your sense of freedom.
Counselling can help you look at how panic and anxiety are influencing your decisions and relationships, and work towards a greater sense of confidence and choice.
Panic Attacks and Relationships
Anxiety and panic can also affect relationships.
You may rely heavily on a partner, family member or friend for reassurance or feel guilty about how your anxiety affects them.
Alternatively, you may withdraw because you are worried about being judged or having a panic attack around other people.
Communication can become difficult when one person does not understand what the other is experiencing.
Relationship counselling may also be appropriate when anxiety or panic is contributing to relationship difficulties.
Panic Attacks and Work
Panic attacks can be particularly difficult when they occur at work.
You may worry about having an attack during:
Meetings
Presentations
Commutes
Customer interactions
Busy periods
Travel for work
Social events with colleagues
The fear of another panic attack can then add another layer of stress.
Counselling can provide a confidential space to explore anxiety, workplace stress and the impact these experiences are having on your wellbeing.
Panic Attacks in New Zealand
People throughout New Zealand experience anxiety and panic for many different reasons.
For some, it may occur during a particularly stressful period of life. For others, panic may be part of a longer-term pattern of anxiety or emotional distress.
Counselling is available through Counselling and Therapy New Zealand for people seeking support in Auckland, Nelson, Mangawhai and online.
Whether you are experiencing panic attacks for the first time or have been dealing with them for years, counselling can provide a space to explore your experiences in a supportive and non-judgemental environment.
What If I'm Not Sure Whether It's a Panic Attack?
It is important not to automatically assume that every episode of chest pain, shortness of breath, dizziness or heart palpitations is anxiety.
Some physical symptoms associated with panic can also occur with medical conditions.
If you are experiencing new, severe, unusual or concerning physical symptoms, particularly chest pain or difficulty breathing, seek appropriate medical assessment rather than assuming the symptoms are caused by panic.
A counsellor can support the psychological and emotional aspects of panic, but counselling is not a substitute for medical assessment when physical symptoms need to be investigated.
What Can Counselling Help With Alongside Panic Attacks?
Panic attacks do not always occur in isolation.
Counselling may also support people experiencing:
Anxiety
Stress
Social anxiety
Trauma-related difficulties
Relationship difficulties
Low confidence
Life transitions
Workplace stress
Emotional overwhelm
Grief and loss
Depression
If you are experiencing several of these concerns at once, you can discuss them with your counsellor so that your support reflects the wider picture.
Frequently Asked Questions About Panic Attacks
What does a panic attack feel like?
A panic attack can involve a sudden surge of intense fear or discomfort alongside physical symptoms such as a racing heart, shortness of breath, dizziness, shaking, sweating, nausea, chest discomfort or tingling. Some people also experience fear of losing control, fainting or dying.
How long does a panic attack last?
Panic attacks are generally episodes of intense fear that develop rapidly and then settle. The most intense symptoms may pass relatively quickly, but people can continue feeling unsettled, tired or anxious afterwards.
Can you have a panic attack without feeling anxious?
Yes. Some people experience the physical symptoms of panic first and only recognise the emotional anxiety afterwards. Panic attacks can also appear to happen unexpectedly.
What causes panic attacks?
Panic attacks can have many contributing factors, including stress, anxiety, previous frightening experiences, trauma, health concerns and significant life changes. Sometimes there is no obvious trigger.
Are panic attacks dangerous?
The experience of a panic attack can be extremely frightening, but the symptoms themselves are part of the body's stress response. However, symptoms such as chest pain, breathing difficulties or other new and concerning physical symptoms should not automatically be assumed to be panic and may require medical assessment.
Can counselling help with panic attacks?
Counselling can help people understand their panic experiences, identify patterns and triggers, explore anxious thoughts and develop strategies for responding to anxiety. The appropriate approach depends on the individual's circumstances.
Can panic attacks go away on their own?
Some people experience isolated panic attacks that do not become an ongoing problem. For others, panic can recur or lead to ongoing fear and avoidance. If panic is affecting your everyday life, professional support may be helpful.
Why am I scared of having another panic attack?
After a frightening panic attack, it is natural to become concerned that it will happen again. This fear can lead to increased monitoring of physical sensations and avoidance of situations associated with previous panic.
Can panic attacks happen at night?
Yes. Some people experience panic symptoms during the night or wake suddenly with intense fear and physical symptoms.
Can stress cause panic attacks?
Periods of high or prolonged stress can contribute to anxiety and may increase vulnerability to panic for some people.
Should I see a counsellor for panic attacks?
If panic attacks are recurring, causing significant distress, affecting your everyday life or leading you to avoid activities and situations, counselling may be worth considering.
Panic Attacks: You Don't Have to Work It Out Alone
Panic can make your world feel smaller.
You may begin avoiding situations, monitoring your body or worrying about when the next attack will happen.
Understanding the cycle of panic can be an important first step towards changing your relationship with anxiety.
At Counselling and Therapy New Zealand, our counsellors provide a supportive space to explore anxiety, panic and the experiences surrounding them.
You can talk through what you have been experiencing and consider what type of support may be appropriate for you.
You don't need to have everything figured out before reaching out.
Ready to Talk?
If panic attacks or anxiety are beginning to affect your life, you don't have to navigate them alone.
Counselling can give you a space to understand what you're experiencing, explore what may be contributing to it and develop ways of responding to anxiety.
Contact Counselling and Therapy New Zealand to discuss counselling for panic attacks and anxiety.