I didn’t plan to start my morning hunched over the toilet, shaking and gasping for air.
I woke up nauseous. That alone isn’t rare for me. I took my medication, assuming it would pass. But instead, it built up—fast. I ended up vomiting, then again. The nausea gave way to something worse: panic.
I felt it rising in my chest like a wave I couldn’t stop. I’ve had this before, but it’s been a while. I didn’t want to believe I was having another panic attack. But my body knew long before my brain could catch up.
If you’ve ever been there—or if you’re wondering if what you’ve experienced is the same—this is for you.
So, what is a panic attack?
A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes. It’s not the same as general anxiety, which builds gradually and can linger throughout the day.
Panic attacks can feel like:
- Something terrible is about to happen
- You’re dying, suffocating, or losing control
- Your body is betraying you in every possible way
What makes them especially scary is how real they feel. You can know you’re not in danger—but that doesn’t stop your heart from racing or your stomach from twisting into knots.
Panic attacks vs. anxiety attacks: what’s the difference?
These terms often get used interchangeably, but there’s a difference.
Panic attack:
- Sudden onset
- Often no clear trigger
- Physical symptoms are intense (heart palpitations, nausea, sweating, etc.)
- Peaks quickly, often ends within 10–20 minutes
- Feels like something terrible is happening now
Anxiety attack:
- Gradual build-up
- Triggered by stress or worry
- Physical symptoms are milder
- Can last much longer
- Feels like something bad might happen soon
Both are valid and distressing. But panic attacks tend to come with a sense of immediate crisis—even when nothing externally dangerous is happening.
Who gets panic attacks?
Anyone. Literally anyone. You don’t need to have an anxiety disorder or trauma background (although both increase the risk). Panic attacks can show up in:
- Overwhelmed parents
- Stressed teens
- Burnt-out professionals
- People with no history of mental health issues at all
The scary part though, is that they hey often start when life feels “fine” on the outside—which makes it harder to explain or understand.
What a panic attack feels like (from the inside)
Here’s a little snapshot from my own recent experience:
“I couldn’t stop vomiting. My chest felt tight, my breathing shallow. The fear took over—what if I end up in hospital again? What if this time I don’t come out of it? I was crying, telling myself over and over, ‘I don’t want to die.’ It didn’t feel rational. It felt real. And even though I knew it was a panic attack, I couldn’t switch it off.”
Why knowing what it is matters
When you understand what a panic attack is—and isn’t—you take away some of its power. No, you’re not going crazy. No, it’s not just in your head. It’s your body reacting to a perceived threat, even if your mind can’t name it.
Recognising a panic attack for what it is can help you:
- Ride the wave, rather than fight it
- Use tools to bring your body back to safety
- Know when to ask for help (and what kind of help works)
👉 Next: Why Panic Attacks Happen
Reviewed April 2025. Always consult a professional for individual guidance.
Coping Tools That Help with Panic Attacks
Getting Help for Panic Attacks
How to Handle a Panic Attack: What Helps and What Doesn’t
