Overview
#PanicAttack describes sudden episodes of intense fear/physical symptoms (racing heart, shortness of breath, feeling of impending doom) that peak within minutes. The hashtag became a space for sharing experiences, coping strategies, and reducing stigma (2014-2023).
Symptoms
Physical:
- Rapid heartbeat, palpitations
- Sweating, trembling
- Shortness of breath, feeling of choking
- Chest pain, nausea
- Dizziness, lightheadedness
- Tingling, numbness
- Chills or hot flashes
Psychological:
- Fear of dying
- Fear of losing control / “going crazy”
- Derealization (feeling detached from reality)
- Depersonalization (feeling detached from self)
Duration:
- Peaks in 10 minutes
- Usually subsides within 20-30 minutes
- Physical exhaustion afterward
Panic Attack vs. Anxiety Attack
Panic Attack:
- Sudden onset (0 to 100 in minutes)
- Specific DSM-5 criteria
- Often no clear trigger
- Intense physical symptoms
”Anxiety Attack” (colloquial):
- Gradual build-up
- Not official diagnosis
- Usually has identifiable trigger
- More mental than physical
Panic Disorder
DSM-5 diagnosis:
- Recurrent unexpected panic attacks
- Persistent worry about future attacks (anticipatory anxiety)
- Behavioral changes to avoid triggers
Agoraphobia often develops: Fear of places where panic attacks occurred or escape would be difficult.
Social Media Impact
Twitter Threads (2015-2020)
Real-time documentation:
- “Having a panic attack right now, trying to breathe”
- Responses: grounding techniques, reassurance
- Community support in crisis
Instagram Education (2017-2023)
Mental health accounts posted:
- Grounding techniques (5-4-3-2-1)
- Breathing exercises (box breathing, 4-7-8)
- “What to do during a panic attack”
- “What NOT to say” (‘Just calm down’ makes it worse)
TikTok Trends (2020-2023)
- POV: having a panic attack vs. how people think it looks
- Grounding technique demonstrations
- Post-panic attack exhaustion relatability
- Partners learning how to help
Triggers
Common:
- Stressful life events
- Caffeine overload
- Sleep deprivation
- Certain medications
- Substance use/withdrawal
- Specific situations (crowds, driving, flying)
Paradox:
Sometimes no trigger (spontaneous panic attacks are part of panic disorder).
Grounding Techniques
5-4-3-2-1:
- 5 things you see
- 4 things you touch
- 3 things you hear
- 2 things you smell
- 1 thing you taste
Box Breathing:
- Inhale 4 counts
- Hold 4 counts
- Exhale 4 counts
- Hold 4 counts
Cold Water:
- Splash face
- Hold ice cube
- Activates dive reflex, slows heart rate
Movement:
- Walk, pace
- Shake out limbs
- Release adrenaline
Treatment
Therapy:
- CBT: Challenge catastrophic thoughts
- Exposure therapy: Gradual facing of triggers
- Interoceptive exposure: Safely trigger symptoms to reduce fear
Medication:
- SSRIs/SNRIs: Long-term (prevent attacks)
- Benzodiazepines: Short-term rescue (addictive, use cautiously)
- Beta-blockers: Physical symptom relief
Lifestyle:
- Limit caffeine, alcohol
- Regular exercise
- Sleep hygiene
- Stress management
The “Am I Dying?” Experience
Common Fear:
First panic attack often leads to ER visit:
- Convinced it’s a heart attack
- All tests come back normal
- “It’s just anxiety” (frustrating but true)
The Relief-Frustration Cycle:
- Relief: Not dying
- Frustration: “Just anxiety” minimizes how terrifying it felt
Nocturnal Panic Attacks
Wake up in panic (not from a nightmare):
- Happens during non-REM sleep
- No dream trigger
- Particularly frightening (disoriented + panicked)
Helping Someone Having a Panic Attack
DO:
- Stay calm
- Reassure (“You’re safe, this will pass”)
- Ask: “What do you need?” (some want touch, some don’t)
- Guide breathing if helpful
- Offer grounding techniques
DON’T:
- Say “just calm down” (impossible)
- Minimize (“it’s not that bad”)
- Get frustrated
- Make them feel weak
Related Hashtags
- #PanicDisorder
- #AnxietyAttack
- #GroundingTechniques
- #PanicAttackRecovery
- #MentalHealthAwareness
- #AnxietySupport
- #CBTTherapy
Sources
- DSM-5: Panic Disorder diagnostic criteria
- Anxiety and Depression Association of America (ADAA)
- National Institute of Mental Health (NIMH)
- Hope and Help for Your Nerves by Dr. Claire Weekes (1962, classic resource)