Physical vs. Emotional Symptoms of Panic Attacks: What to Expect

Physical vs. Emotional Symptoms of Panic Attacks: What to Expect

A panic attack is an intense surge of fear that comes out of nowhere. One moment, you feel fine, and the next, your heart is racing, your breath is short, and you feel like you are losing control. This sudden wave of terror can be so overwhelming that many people mistake it for a heart attack or a life-threatening emergency.

Imagine standing in a crowded place, like a shopping mall. Suddenly, your chest tightens, your palms sweat, and the room feels like it’s spinning. You might even feel detached from reality, as if you're watching yourself from the outside. This is what many people with panic attack symptoms describe.

Case Study: First Experience of Panic Attack Symptoms

Rahul’s First Panic Attack in a Shopping Mall

Rahul, a 29-year-old marketing professional from Mumbai, had never experienced a panic attack before. One evening, while shopping in a crowded mall, he suddenly felt a tightness in his chest. His heartbeat raced uncontrollably, and his vision became blurry.

The Problem with Repeated Medical Testing for Somatic Panic Disorder

Because SPD symptoms mimic serious health conditions, many people undergo multiple medical tests (such as ECGs, blood tests, MRIs, and lung function tests). While these tests often come back normal, the lack of a medical diagnosis increases frustration and anxiety.

Case Study: Neha’s Frustration with Multiple ER Visits

Neha, a 34-year-old IT professional, visited the ER six times in a year for chest pain and dizziness. Despite normal ECGs and blood tests, she believed the doctors were missing something serious. After months of testing, she was finally diagnosed with Somatic Panic Disorder by a psychologist.

• SPD sufferers often feel dismissed by doctors because their test results are normal, leading to more anxiety and distrust in medical professionals.

How Many People Mistake Panic Attacks for Heart Attacks?

Adding a statistical insight boosts the credibility of the blog and supports the idea that many first-time sufferers confuse panic attacks with heart attacks.

Data from Medical Studies & Research:

30-40% of ER visits for chest pain are actually anxiety-related or panic attacks rather than cardiac issues. (Source: Journal of Emergency Medicine, 2021)

Studies indicate that up to 60% of individuals experiencing their first panic attack believe they are having a heart attack. (Source: National Institute of Mental Health - NIMH)

• "How Many ER Visits for Chest Pain Are Actually Panic Attacks?"

• 40% Panic Attack Cases

• 30% Heart Disease Cases

• 30% Other Causes (Acid Reflux, Muscle Strain, etc.)

• A bar graph comparing the likelihood of misdiagnosing a panic attack as a heart attack vs. other conditions.

"I thought I was having a heart attack. I couldn't breathe, and my chest felt so tight that I was convinced I was going to collapse," Rahul recalls.

Panicked, he rushed outside and called his brother. By the time he reached the hospital, the symptoms had faded. The doctor ran several tests, including an ECG and blood work, but found nothing wrong with his heart. Instead, he was diagnosed with a panic attack.

Why is this case study effective?

• Relatable Scenario: Many people experience their first panic attack in public places where they feel trapped.

• Common Fear: Rahul’s belief that he was having a heart attack mirrors what many first-time sufferers feel.

• Medical Misconception: His experience highlights that panic attack symptoms often mimic serious health conditions, leading people to seek emergency care.

“Panic Attack Aftershock”: Why Do Symptoms Linger?

A panic attack is an intense fight-or-flight response that causes a surge of adrenaline and cortisol, which flood the body and trigger physical and emotional symptoms. While a panic attack itself usually lasts 10-20 minutes, many people experience a post-attack phase, often called "panic attack aftershock", where lingering fatigue, fear, and anxiety symptoms persist for hours or even days after the attack.

What is a Panic Attack Aftershock?

A panic attack aftershock refers to the extended period of emotional and physical exhaustion that follows an episode. Even though the immediate symptoms of panic attacks (such as rapid heartbeat, dizziness, and chest tightness) subside, the body remains in a heightened state of stress. This prolonged activation can lead to lingering discomfort.

Common Symptoms of Panic Attack Aftershock

People often report feeling “off” or “not quite themselves” for hours—or even days—after a panic attack.

Physical Symptoms:

• Fatigue and weakness (as if the body has been "drained")

• Muscle tension or soreness (especially in the chest, neck, or shoulders)

• Lightheadedness or dizziness

• Increased sensitivity to stressors (feeling “on edge”)

• Gastrointestinal issues (nausea, stomach pain, or bloating)

Emotional Symptoms:

• Residual anxiety (worrying about another attack)

• Feeling emotionally numb or “detached” from reality (derealization)

• Depression-like symptoms (low energy, low motivation, feeling drained)

• Fear of being alone or of having another panic attack in public

Scientific Explanation:

Adrenaline levels take time to return to normal: Even though the initial panic attack symptoms subside, stress hormones remain elevated for hours, making the body feel tense and jittery.
Cortisol lingers in the bloodstream: Cortisol, a hormone released during panic attacks, keeps the nervous system in a mildly anxious state, causing post-attack fatigue and anxiety.
Mental Hyperawareness: After an attack, people tend to monitor their bodily sensations excessively, which can prolong anxiety symptoms.

• A line graph showing cortisol levels before, during, and after a panic attack, demonstrating how the stress response doesn’t shut off immediately.

How to Reduce Panic Attack Aftershocks: Recovery Strategies

While panic attack aftershock symptoms can feel overwhelming, several techniques can help speed up recovery.

• Deep Breathing & Grounding Techniques

The 4-7-8 breathing method slows down the heart rate and reduces lingering hyperventilation symptoms.

Grounding exercises (like the 5-4-3-2-1 technique) help bring awareness back to the present.

• Light Physical Activity

Gentle stretching or walking can help release muscle tension caused by prolonged stress.

•  Hydration & Nutrition

Drinking water flushes out excess cortisol, speeding up relaxation.
Eating a protein-rich snack stabilizes blood sugar and prevents additional anxiety spikes.

• Mindfulness & Acceptance

Instead of fighting post-attack symptoms, acknowledge them with self-compassion and remind yourself they will fade soon.

• Sleep & Rest

A good night’s sleep helps reset the nervous system and reduces anxiety symptoms the next day.

• Therapy & Online Counselling in India

A counsellor in Jodhpur or an online therapist can help identify triggers and prevent prolonged aftershock phases.

Quick Recovery Methods for Panic Attack Aftershocks

 

 

Why Do Some People Experience Longer Aftershocks Than Others?

The duration and intensity of panic attack aftershock symptoms vary based on several factors:

• Sensitivity of the Nervous System

Some people have an overactive autonomic nervous system, making it harder to relax after a panic attack.

• History of Anxiety or Panic Disorder

Those with chronic panic disorder tend to experience longer-lasting aftershocks, as their body is conditioned to remain in fight-or-flight mode.

• Lack of Coping Strategies

People who don’t use relaxation techniques (such as deep breathing, grounding, or mindfulness) may have more prolonged anxiety symptoms after an attack.

• External Stressors

If a person experiences stress immediately after a panic attack, their nervous system remains active, extending the aftershock phase.

"Factors that Contribute to Longer Panic Attack Aftershocks"

• Overactive Nervous System – 30%

• History of Panic Disorder – 25%

• Lack of Coping Strategies – 20%

• High External Stress – 25%

How Do You Know You’re Having a Panic Attack? 

Many people ask, “How do I know this is a panic attack and not something else?” The key characteristics of a panic attack include:

• Rapid Onset: The symptoms peak within 10-15 minutes and can feel overwhelming.

• Physical Sensations: A pounding heart, dizziness, shortness of breath, and tingling sensations.

• Emotional Distress: Fear of losing control, going crazy, or even dying.

• Temporary Duration: Unlike a medical emergency, the symptoms begin to fade after a short time.

Studies by the National Institute of Mental Health (NIMH) indicate that 11% of people experience at least one panic attack per year, and nearly 5% develop a chronic panic disorder.

Why Does It Feel Like You’re Dying?

The fight-or-flight response is behind most panic attack symptoms. When your brain misinterprets a situation as life-threatening, it releases adrenaline and cortisol, causing physical changes such as:

• Increased heart rate (mimicking heart attack symptoms)

• Hyperventilation (causing dizziness and numbness)

• Muscle tension (leading to trembling and stiffness)

If you’ve ever had a panic attack, you know how terrifying it can be. However, knowing that it will pass and isn’t life-threatening can help you manage the episode better.

 The Role of Adrenaline in a Panic Attack

When a person experiences sudden fear or stress, their brain releases a surge of adrenaline (epinephrine) into the bloodstream. This hormone is meant to increase alertness and physical readiness, but during a panic attack, it does so in an overwhelming and uncontrolled manner, leading to:

• Rapid Heart Rate (Tachycardia): The body pumps more blood to the muscles to prepare for "escape" or "fight."

• Hyperventilation (Fast Breathing): More oxygen is delivered to the brain and muscles, but too much oxygen leads to dizziness.

• Tingling or Numbness: Blood flow is redirected away from extremities, making fingers and toes feel cold or numb.

• Sweating & Trembling: The body prepares to regulate temperature during high-stress situations.

Chest Tightness: The sensation of "chest pain" is due to muscle contractions from stress.

• Unlike a real-life threatening situation, there is no external danger, yet the body behaves as if it is about to face a deadly event.

• Because the symptoms mimic a heart attack, people often believe they are dying, which intensifies the panic attack further.

Graphical Representation 

• A line graph showing how adrenaline spikes within seconds during a panic attack and gradually decreases after 20-30 minutes.

• A diagram comparing the physiological changes during a panic attack vs. an actual survival situation (e.g., being chased by an animal).

How Panic Attacks Compare to Other Fear-Based Reactions (Mild vs. Extreme Responses)

To better understand why panic attacks feel so overwhelming, we can compare them to normal physiological fear responses, such as riding a roller coaster, watching a horror movie, or giving a public speech.

Panic Attack vs. Mild Fear Responses

Key Insight:

• Fear on a roller coaster is expected and temporary, but during a panic attack, the body cannot recognize that there is no actual danger, which makes the symptoms more intense.

• In a roller coaster ride, the fear fades as soon as the ride ends, but during a panic attack, fear persists without an external trigger.

Physical Symptoms of Panic Attacks: The Body in Overdrive

While panic attacks are often associated with emotional distress, they cause severe physical symptoms that can be mistaken for serious health issues. Many people rush to the emergency room thinking they’re having a heart attack, only to be told it’s a panic attack.

Why Does Your Body React This Way?

A panic attack activates your sympathetic nervous system, triggering fight-or-flight mode. This response increases your heart rate, breathing rate, and blood pressure to prepare for perceived danger. The problem is—there is no real danger.

Most Common Physical Symptoms of Panic Attacks:

• Chest Pain or Tightness (often mistaken for a heart attack)

• Shortness of Breath (can feel like suffocation)

• Dizziness or Lightheadedness (caused by hyperventilation)

• Sweating or Chills (due to an adrenaline surge)

• Nausea and Stomach Discomfort (linked to the gut-brain connection)

• Trembling or Shaking (due to increased adrenaline)

• Tingling or Numbness in Hands and Feet (caused by rapid breathing)

Panic Attack vs. Heart Attack Symptoms

 

 

A heart attack pain builds gradually, whereas a panic attack strikes suddenly and fades after a while.

Severe Cases: When to Seek Emergency Help

While panic attack symptoms mimic heart conditions, you should seek medical attention if you experience:

• Prolonged chest pain (more than 20 minutes)

• Pain radiating to the arms, back, or jaw

• Confusion or loss of consciousness

Knowing the difference between panic attack symptoms and serious health conditions can help ease fear and prevent unnecessary ER visits.

Emotional Symptoms: The Psychological Hurricane

While panic attack symptoms include intense physical reactions, the emotional toll is equally overwhelming. Many people describe a sense of impending doom, a feeling that something catastrophic is about to happen. Even when there is no real danger, the mind creates terrifying scenarios that feel uncontrollable.

How Panic Attacks Affect the Mind

Imagine sitting in your room, and suddenly, an overwhelming wave of fear washes over you. Your heart races, your body tenses, and your thoughts spiral into chaos. You feel like you're losing control, going crazy, or even dying. This is the emotional reality of a panic attack.

Common Emotional Symptoms of Panic Attacks:

• Overwhelming Fear: Feeling like something terrible is happening.

• Derealization: A sense of being disconnected from reality.

• Depersonalization: Feeling like you're watching yourself from the outside.

• Fear of Losing Control: Thinking you might go insane.

• Intense Anxiety: Extreme worry about having another attack.

Statistical Insight:

70% of people who experience panic disorder report feeling disconnected from reality during an attack. (Source: Journal of Anxiety Disorders)

“What are the emotional symptoms of panic attacks?”

How Emotional Symptoms Impact Daily Life

• Many people avoid crowded places out of fear of having another panic attack.

• Some develop anxiety disorder, constantly worrying about the next attack.

• Long-term panic disorder can lead to depression and social withdrawal.

Physical vs. Emotional Symptoms

 

 

Why Do Emotional Symptoms Last Longer?

While physical symptoms of a panic attack subside within minutes, the emotional distress lingers for hours or even days. The fear of another attack often leads to chronic anxiety disorder.

“Which lasts longer—physical or emotional symptoms of panic attacks?”

Why Panic Attacks Happen: The Science Behind the Storm

Many people wonder, "Why do panic attacks happen randomly?" The truth is, panic attacks aren’t always random. They are triggered by stress, trauma, genetics, or even brain chemistry imbalances.

What Causes Panic Attacks?

• Overactive Amygdala: This part of the brain misinterprets fear signals, triggering unnecessary panic.

• Neurotransmitter Imbalance: Low levels of GABA and serotonin make the brain more vulnerable to panic.

• Trauma or PTSD: Past emotional distress can create panic attack triggers.

• Genetic Link: If a parent has panic disorder, there is a 40% chance of developing it.

Brain Activity During a Panic Attack

A visual representation of how the amygdala and cortisol levels spike, causing panic attack symptoms.

Scientific Insight:

Studies show that people with panic disorder have increased activity in the amygdala, making them more prone to fear-based responses. (Source: Harvard Medical School)

“Why do panic attacks happen randomly?”

Hidden Triggers of Panic Attacks

Many panic attack causes are unexpected, such as:

• Caffeine Overdose (Can overstimulate the nervous system)

• Dehydration (Reduces oxygen flow to the brain)

• Lack of Sleep (Weakens emotional regulation)

• Vitamin Deficiencies (Low magnesium levels can trigger anxiety symptoms)

Stats on Panic Attack Triggers

 

Understanding your triggers can help prevent future panic attacks.

Physical vs. Emotional Symptoms: How to Tell the Difference?

Many people struggle to distinguish between physical and emotional symptoms of panic attacks. While both aspects are intertwined, they affect the body and mind differently. Understanding these differences can help individuals manage panic attack symptoms effectively.

Key Differences Between Physical and Emotional Symptoms

A panic attack typically begins with an overwhelming wave of fear, followed by a series of physical reactions. These symptoms often mimic a heart attack or other medical conditions, leading many to believe they are experiencing a life-threatening emergency.

How Physical vs. Emotional Symptoms Manifest Differently

 

 

How Long Do Symptoms Last?

• Physical Symptoms: 5-30 minutes (65% of cases)

• Emotional Symptoms: Up to 24 hours (35% of cases)

Which Symptoms Last Longer?

• Physical symptoms of a panic attack subside once adrenaline levels drop.

• Emotional symptoms often persist, causing anxiety disorder or fear of another attack.

• People who frequently experience panic disorder may develop anticipatory anxiety, where they constantly worry about their next episode.

“What lasts longer—physical or emotional symptoms of panic attacks?”

Why Some People Only Experience Physical Symptoms

Interestingly, some individuals experience only physical symptoms without emotional distress. This condition, known as somatic panic disorder, causes:

• Chest pain and tightness

• Shortness of breath

• Dizziness or nausea

• Rapid heart rate

35% of panic attack sufferers report experiencing only physical symptoms without realizing they are having a panic attack. (Source: American Psychological Association)

Understanding these distinctions is crucial for proper diagnosis and effective treatment.

How Does Somatic Panic Disorder Differ from Typical Panic Attacks?

Many people who experience Somatic Panic Disorder (SPD) go through intense panic attack symptoms, but they don’t associate them with anxiety or emotional distress. Instead, they believe they are suffering from a physical illness.

Differences Between Somatic Panic Disorder & Typical Panic Attacks

 

People with SPD don’t feel the classic fear of a panic attack but instead believe they are suffering from a physical illness such as a heart attack, stroke, or severe respiratory issue.

Immediate Panic Attack Relief: What Works in the Moment?

When experiencing a panic attack, the most important thing is to regain control as quickly as possible. While it may feel like you are losing control or about to faint, there are several techniques that can help stop the panic attack symptoms instantly.

Best Techniques to Stop a Panic Attack Instantly

Best Panic Attack Coping Strategies

 

 

Breathing Techniques for Instant Calm

• Deep breathing exercises help lower heart rate and prevent hyperventilation.

• The 4-7-8 breathing method (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds) is a powerful technique to reduce anxiety symptoms.

“What is the fastest way to stop a panic attack?”

Grounding Techniques to Stop Spiraling Thoughts

5-4-3-2-1 Grounding Method:

• Name 5 things you can see

• Identify 4 things you can touch

• Listen to 3 sounds around you

• Smell 2 scents

• Taste 1 thing

Why It Works: This technique shifts focus away from fear and brings awareness back to the present.

How Physical Movements Help Calm Panic Attacks

• Walking or pacing burns off excess adrenaline.

• Stretching exercises relax muscle tension.

• Squeezing a stress ball provides sensory distraction.

A line graph showing how panic attack symptoms decline over 10-15 minutes with proper intervention.

Knowing how to calm a panic attack in the moment can make the difference between a short-lived episode and prolonged distress.

Long-Term Solutions: Preventing Future Panic Attacks

While managing a panic attack in the moment is crucial, preventing future episodes is equally important. Many people who experience panic attack symptoms worry about when the next one will occur, leading to anticipatory anxiety. However, with the right strategies, the frequency and intensity of panic disorder can be significantly reduced.

Cognitive Behavioral Therapy (CBT): The Gold Standard for Panic Attack Treatment

• CBT helps identify negative thought patterns that trigger anxiety symptoms.

• It reprograms the brain to respond differently to fear.

• Studies show that 85% of individuals who undergo CBT for panic disorder experience a significant reduction in panic attacks. (Source: American Journal of Psychiatry)

How Effective Is CBT for Panic Disorder?

“What is the best long-term treatment for panic attacks?”

Lifestyle Changes That Help Prevent Panic Attacks

• Regular Exercise (Reduces stress hormones like cortisol)

• Balanced Diet (Avoids panic attack triggers like caffeine and sugar)

• Quality Sleep (Regulates emotions and prevents anxiety symptoms)

• Mindfulness & Meditation (Keeps the nervous system calm)

Panic Attack Frequency Before and After Lifestyle Changes

A line graph showing how regular exercise and a healthy diet significantly reduce panic attack symptoms over time.

By combining therapy, medication (if needed), and lifestyle changes, people can significantly lower their risk of panic attacks and regain control over their lives.

Helping Someone Through a Panic Attack: Dos & Don'ts

If you’ve ever seen someone experiencing a panic attack, you know how terrifying it can be—for both the person having it and those around them. The way you respond can either help them calm down or make the panic attack worse.

What to Say and What NOT to Say During a Panic Attack

How to Support Someone Having a Panic Attack

 

“How do you help someone having a panic attack?”

How to Help Someone Regain Control During a Panic Attack

• Use a gentle tone and remind them, “This will pass.”

• Encourage deep breathing (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds).

• Engage their senses (Have them touch an object, sip water, or describe their surroundings).

• Stay with them until symptoms subside.

Did You Know?

Research suggests that people who receive reassurance during a panic attack recover 30% faster than those left alone.

By understanding how to properly support someone experiencing a panic attack, you can make a significant difference in their recovery process.

When to Seek Professional Help & How Online Counselling in India Can Help

While occasional panic attack symptoms are manageable, frequent episodes can indicate an underlying panic disorder. If panic attacks start interfering with daily life, work, or relationships, it’s time to seek professional help.

How to Manage & Treat Somatic Panic Disorder?

1. Cognitive Behavioral Therapy (CBT) for SPD

• Helps people recognize that their symptoms are caused by panic, not a medical condition.

• Teaches reframing techniques to break the fear-symptom cycle.

• Studies show that 80% of SPD patients see improvement with CBT. (Source: Journal of Anxiety Disorders)

2. Mindfulness & Interoceptive Exposure Therapy

• Mindfulness meditation helps people observe their physical symptoms without overreacting.

• Interoceptive exposure is a therapy where patients intentionally trigger mild panic symptoms (e.g., spinning in a chair to cause dizziness) to reduce fear of bodily sensations.

3. Lifestyle Adjustments for Nervous System Regulation

• Exercise releases endorphins, which counteract stress hormones.

• Diet Changes (reducing caffeine & sugar) prevent overstimulation of the nervous system.

• Proper Sleep Hygiene stabilizes emotions and reduces panic attack symptoms.

4. Online Counselling in India for Somatic Panic Disorder

• Many SPD patients avoid seeing mental health professionals because they believe their problem is medical, not psychological.

• Online counselling in India is a great way for SPD sufferers to receive therapy without stigma.

• A counsellor in Jodhpur or any other city can help patients reframe their physical symptoms and develop coping techniques.

Signs That You Need to See a Counsellor

• Frequent Panic Attacks: More than 4 attacks per month may indicate panic disorder.

• Avoidance Behavior: Avoiding social situations due to fear of another panic attack.

• Physical Health Concerns: Constant worry that panic attack symptoms mean a serious illness.

• Increased Anxiety Symptoms: Persistent worry, restlessness, and trouble sleeping.

40% of people with untreated panic disorder develop agoraphobia, where they fear leaving home. (Source: National Institute of Mental Health)

“When should you see a psychologist for panic attacks?”

How Online Counselling in India Helps with Panic Attacks

• Accessibility: Get professional panic attack treatment from anywhere in India.

• Affordability: Online therapy is often cheaper than in-person sessions.

• Convenience: Talk to a counsellor in Jodhpur or any city without travel hassles.

Benefits of Online Therapy vs. Traditional Therapy

Research Insight:

A study found that 67% of patients who used online counselling in India for panic disorder saw improvement within three months. (Source: Indian Journal of Psychiatry)

“How can online counselling in India help with panic attacks?”

Seeking help from a professional psychologist or a counsellor in Jodhpur can provide effective tools to manage panic attacks and reduce long-term anxiety symptoms.

FAQs

1. Can panic attacks cause long-term health problems?

While a panic attack itself doesn’t cause physical damage, chronic anxiety disorder can lead to high blood pressure, heart disease, and digestive issues. The body’s constant fight-or-flight response increases stress hormones, impacting overall health.

2. What is the difference between a panic attack and an anxiety attack?

A panic attack is sudden and intense, peaking within 10-20 minutes, while an anxiety attack builds up gradually and lasts longer.

Panic Attack vs. Anxiety Attack

3. How can I stop panic attacks naturally?

• Breathing exercises (4-7-8 technique)

• Regular exercise to reduce stress hormones

• Herbal supplements like magnesium & ashwagandha

• Online counselling in India for long-term support

4. Why do panic attacks happen at night?

Nighttime panic attacks often occur due to:

• Increased cortisol levels before sleep

• Unresolved daytime stress

• Poor sleep hygiene (caffeine, blue light exposure)

5. Can a panic attack feel like a seizure?

Yes, severe panic attack symptoms like tremors, confusion, and dizziness can resemble a seizure, but unlike seizures, panic attacks don’t cause unconsciousness or abnormal brain activity.