Reviewed by Dr. Kalman Khodik, PsyD, Licensed Psychologist (NY & NJ), Founder and Clinical Director
Panic attacks can make you feel like something is seriously wrong, even when you are not in danger. They may not always feel like “panic” at first. Shortness of breath, chest tightness, a racing heart, dizziness, nausea, or tingling can make you wonder if something medical is happening.
Even after the panic passes, you may find yourself worrying about when it will happen again. Therapy can help you understand what is happening in your body, reduce fear of the symptoms, and build practical tools to feel steadier, safer, and more in control.
Key points
- Panic attacks can feel intense and frightening, especially when symptoms seem physical or medical.
- Shortness of breath, chest tightness, a racing heart, dizziness, nausea, or tingling may be part of the panic response.
- Therapy can help you understand the panic cycle, reduce fear of symptoms, and rebuild confidence.eful treatment for panic attacks and general anxiety.
- Treatment at AvitaIcare may include therapy, CBT-informed strategies, biofeedback, lifestyle support, and medication when appropriate.
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What is a panic attack?
A panic attack is a sudden wave of intense fear or physical distress that can feel overwhelming and hard to control. It may come on unexpectedly, or it may happen in response to stress, certain situations, physical sensations, or the fear of having another attack.
During a panic attack, your body’s alarm system reacts as if you are in danger, even when there may be no immediate threat. This can lead to symptoms such as a racing heart, shortness of breath, chest tightness, dizziness, sweating, shaking, nausea, tingling, chills, or hot flashes.
Because the symptoms are so physical, panic attacks can be confusing and frightening. Many people worry they are having a heart attack, cannot breathe, might faint, or are losing control. Therapy can help you understand this response, reduce fear of the sensations, and learn how to respond when panic begins.
Signs and symptoms
Panic attacks can feel different from person to person, but they often involve a sudden rush of intense physical and emotional symptoms. Because the sensations can feel so strong, many people worry that something dangerous is happening in their body.
Common signs and symptoms of a panic attack may include:
- Racing or pounding heart
- Chest tightness or discomfort
- Shortness of breath or feeling like you cannot get enough air
- Dizziness, lightheadedness, or feeling faint
- Sweating, shaking, or trembling
- Nausea or stomach discomfort
- Tingling or numbness
- Chills or hot flashes
- Feeling detached from yourself or your surroundings
- Fear of losing control, passing out, or dying
A panic attack may peak quickly and then pass, but the fear can linger. You may begin watching your body for signs that another attack is coming or avoiding places and situations where panic has happened before. Therapy can help you understand these symptoms and begin feeling less afraid of them.
What causes panic attacks?
Panic attacks can happen for many reasons, and sometimes they seem to come out of nowhere. For some people, panic begins during a stressful season, after a difficult experience, or when the body has been under pressure for too long. For others, the first panic attack may happen unexpectedly, without an obvious trigger.
Panic often develops when the body’s alarm system becomes highly sensitive. A physical sensation, such as a racing heart, shortness of breath, dizziness, or tightness in the chest, may be interpreted as danger. That fear can intensify the symptoms, which then makes the panic feel even more frightening.
Over time, you may start avoiding places, activities, or situations because you are afraid another panic attack will happen. Therapy can help you understand your personal triggers, calm the fear response, and begin rebuilding confidence in your body and daily life.
What can make panic attacks more likely
Panic attacks do not always have one clear cause, but certain experiences, stressors, or patterns can make them more likely. For some people, panic begins during a season of high stress, after a major life change, or following a frightening or overwhelming experience. For others, panic may be connected to ongoing anxiety, trauma, medical concerns, family history, or sensitivity to physical sensations.
Avoidance can also make panic attacks feel more powerful over time. When you begin avoiding places, activities, or situations because you are afraid panic might happen again, your world can start to feel smaller. Therapy can help you understand what may be contributing to your panic and begin responding with more confidence and support.
How panic attacks and panic disorder are diagnosed
A panic attack is a sudden episode of intense fear or physical distress. Some people have one panic attack during a stressful time and never have another. Others may have repeated panic attacks that begin to affect how they think, feel, and move through daily life.
Panic disorder is usually diagnosed when panic attacks happen more than once and are followed by ongoing worry about having another attack, fear about what the symptoms mean, or changes in behavior to avoid future panic. For example, you may stop driving, avoid crowded places, stay away from situations where panic has happened before, or constantly monitor your body for signs that another attack is coming.
At AvitaIcare, we look at the whole person and take an integrative approach to therapy. We can help you understand whether you are experiencing panic attacks, panic disorder, or another anxiety-related concern, while also considering the stress, life experiences, health factors, and patterns that may be contributing to your symptoms. Because panic symptoms can feel similar to medical issues, it is important to seek medical care if your symptoms are new, severe, unusual, or feel like an emergency.
When to seek therapy for panic attacks
It may be time to seek therapy for panic attacks if the fear of another attack is starting to affect your choices, routines, or sense of safety. You may find yourself avoiding certain places, driving routes, social situations, exercise, travel, or activities that used to feel manageable.
Therapy may also help if you feel constantly on alert for symptoms, worry that something is wrong with your body, or feel embarrassed, frustrated, or exhausted by the cycle of panic and fear. Even if your panic attacks happen only once in a while, the worry around them can begin to take up a lot of space.
You do not have to wait until symptoms feel unbearable to get help. Therapy can help you get ahead of panic attacks before they seriously impact your life, routines, relationships, or sense of safety. At AvitaIcare, we can help you understand what is happening, reduce fear of the symptoms, and begin rebuilding confidence in your body and daily life.
How therapy helps with panic attacks
Therapy for panic attacks is not about simply telling yourself to calm down. It is about understanding how panic works in your body and learning how to respond differently when symptoms begin.
At AvitaIcare, therapy can help you:
- Understand the panic cycle and why symptoms can feel so intense
- Identify thoughts, triggers, physical sensations, and avoidance patterns that keep panic going
- Learn practical tools to calm your nervous system when panic starts
- Reduce fear of symptoms such as a racing heart, chest tightness, or shortness of breath
- Rebuild confidence in places or situations you may have started avoiding
Over time, therapy can help you feel less controlled by the fear of another panic attack. Instead of organizing your life around what might happen, you can begin building a steadier sense of safety, choice, and control.
What happens in therapy for panic attacks
Beginning therapy for panic attacks can feel intimidating, especially if you already feel worried about your symptoms. At AvitaIcare, therapy is structured, supportive, and focused on helping you understand what is happening while building a stronger sense of control.
Step 1: Assessment and clarity
We start by understanding your symptoms, triggers, stressors, health history, and how panic is affecting your daily life. This helps us better understand what may be contributing to your panic and whether additional medical support may be important. Many people feel relief simply from understanding what is happening in their body.
Step 2: Understanding the panic cycle
Panic attacks often follow a predictable pattern. You will learn how physical sensations, thoughts, and fear responses interact to create the panic cycle. Understanding this process can reduce fear of the symptoms themselves, which is often what keeps panic recurring.
Step 3: Building skills and reducing avoidance
Next, you will develop practical tools to calm your nervous system, such as breathing techniques, grounding strategies, and ways to respond differently to fear-based thoughts. When appropriate, therapy may also include gradual, supportive steps toward situations or sensations you have been avoiding.
Step 4: Long-term confidence and prevention
As symptoms improve, therapy can help you strengthen resilience, reduce avoidance, and feel more confident handling stress or physical sensations that once felt frightening. The goal is not just to get through the next panic attack, but to feel steadier and more capable in your life.
With consistent support, panic attacks can become less frightening and less controlling. You do not have to manage the cycle alone.
Panic attack treatment options
Panic attacks are treatable, and the right support can help you feel less afraid of your symptoms and more confident in your ability to respond when panic begins. Treatment may include therapy, CBT-informed strategies, biofeedback, lifestyle support, and, in some cases, medication.
Therapy for panic attacks can help you understand the panic cycle, identify triggers, reduce avoidance, and build practical tools for calming your nervous system. At AvitaIcare, treatment is personalized to your symptoms, history, and goals.
Cognitive behavioral therapy, or CBT, may be one helpful part of treatment. CBT can help you recognize thoughts that intensify fear, understand how physical sensations can trigger anxiety, and practice new responses when panic symptoms begin.
Biofeedback therapy can also be helpful for anxiety and panic. By monitoring stress responses such as heart rate and breathing, biofeedback can help you learn how to regulate your nervous system in real time and feel more connected to your body’s signals.
Medication may be recommended when panic attacks are frequent, severe, or connected to other concerns such as depression or generalized anxiety. A licensed provider can help determine whether medication may be appropriate for your needs.
Lifestyle support can strengthen your overall emotional resilience. Consistent sleep, reduced caffeine intake, regular movement, and relaxation practices may help lower your body’s baseline stress level and support the work you are doing in therapy.
With consistent, compassionate care, panic attacks can become less frightening and less controlling. Treatment can help you rebuild confidence and return to daily life with a greater sense of steadiness and choice.
Frequently asked questions about panic attacks
How do I know if I’m having a panic attack?
A panic attack often includes sudden, intense fear along with physical symptoms such as a racing heart, shortness of breath, chest tightness, dizziness, sweating, or tingling sensations. Many people describe feeling like they are losing control or having a medical emergency. If symptoms come on abruptly and peak within minutes, it may be a panic attack. A licensed provider can help determine the cause and rule out medical conditions.
Can panic attacks go away?
Yes. Panic attacks are highly treatable, and many people experience significant improvement with therapy and appropriate support. Some individuals notice that panic attacks decrease over time once stress is managed and coping tools are learned. Early treatment can reduce the likelihood of panic attacks becoming ongoing or developing into panic disorder.
Can therapy stop panic attacks?
Therapy is one of the most effective treatments for panic attacks. Cognitive Behavioral Therapy (CBT) and other evidence-based approaches help reduce fear of physical sensations, address underlying anxiety, and retrain the body’s stress response. Many individuals experience fewer and less intense panic attacks with consistent therapy.
How long does treatment take?
The length of treatment varies depending on the severity and frequency of symptoms. Some individuals notice improvement within several weeks, while others benefit from longer-term support. Consistency, engagement in therapy, and use of coping strategies outside of sessions all influence progress.
Do you accept insurance?
Insurance coverage varies by provider and plan. Our team can help verify your benefits and explain available options before your first appointment. Please contact us directly to discuss coverage and payment details.
Do you serve Bergen County?
Yes. We proudly serve individuals and families throughout Bergen County and surrounding areas. If you are unsure whether you are within our service area, our team is happy to assist.
Is online therapy available?
Yes. We offer secure telehealth sessions for clients who prefer online therapy. Virtual appointments provide flexible, convenient access to care while maintaining privacy and professionalism.
References
National Institute of Mental Health. (n.d.). Panic disorder: When fear overwhelms. U.S. Department of Health and Human Services. https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms
Mayo Clinic. (2026). Panic attacks and panic disorder: Symptoms and causes. https://www.mayoclinic.org/diseases-conditions/panic-attacks/symptoms-causes/syc-20376021
Mayo Clinic. (2026). Panic attacks and panic disorder: Diagnosis and treatment. https://www.mayoclinic.org/diseases-conditions/panic-attacks/diagnosis-treatment/drc-20376027
Cleveland Clinic. (2023). Panic attacks and panic disorder. https://my.clevelandclinic.org/health/diseases/4451-panic-attack-panic-disorder
Cleveland Clinic. (2023). Biofeedback. https://my.clevelandclinic.org/health/treatments/13354-biofeedback
Reviewed by Dr. Kalman Khodik, PsyD, Licensed Psychologist (NY & NJ)
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