We've all said it: "I feel like I'm having a panic attack." But are you really? Probably not (it's one of those things where you would know if you were really having one). To find out for sure, though, read on to learn exactly what constitutes a panic attack—and what to do if you're having one.
"A panic attack is a brief episode of intense fear that lasts anywhere from five to 20 minutes," says clinical psychologist Melissa Horowitz, Psy.D., director of cinical training at the American Institute for Cognitive Therapy.
Panic attacks usually play out in three parts: "First, they occur with little warning and are sometimes triggered by some sort of outside cue," says Horowitz. For example, maybe you're worrying about your current boy situation of the moment (Will he text? Should you dump him?!), or maybe you're trapped in a small space—like an elevator or a car on a bridge—and are scared that you won't be able to get out. Whatever it is, it sends your body into panic mode.
"The next stage in a panic attack is that the experience of physiological arousal in your body," says Horowitz. In other words, your body starts physically reacting to your initial fear. "Physiological arousal symptoms include chest tightness, elevation in heart rate, sweating, shaking, shortness of breath, nausea, stomach discomfort, tingling sensations, lightheadedness, dizziness, or dry mouth."
And finally, your body interprets those physiological symptoms as a total catastrophe—like something terribly horrible is about to occur. "So if someone experiences increased heart rate, they may interpret it as something bigger—like a heart attack," says Horowitz. In turn, that catastrophic thinking escalates the initial panic even more, which is what causes it to turn into a full-blown panic attack.
So what do you do in the moment if you feel like you're having a panic attack yourself? The most important thing is to take slow, deep breaths. "It helps to regulate your breathing and provides something to focus your attention on, which brings down the arousal overall," says Horowitz. Once you're calmed down enough to think clearly, drink some water, keep breathing deeply, and remind yourself that it was just a panic attack—not anything more dangerous. "Just think to yourself, 'My heart is beating fast, period,' rather than, 'My heart is beating fast, and that means...'" suggests Horowitz. In other words, don't make it bigger than what it is because that catastrophic thinking may trigger another attack, she says. "In the end, the best thing you can do is remind yourself that physiological changes aren't permanent. Yes, they're uncomfortable in the moment, but they will go away, and they are not dangerous."
More From Women's Health:
Why Women Get More Anxious Than Men in High-Pressure Situations—And What You Can Do About It
Everything You Ever Wanted to Know About Anxiety—And How to Conquer It
6 Ways to Calm Yourself Down When You Start to Panic
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