Symptoms
- Pounding or racing heartbeat
- Feeling faint, dizzy, or light-headed
- Feeling cold or very hot
- Sweating, trembling, or shaking
- Nausea (feeling sick)
- Pain in your chest or abdomen
- Struggling to breathe or feeling like you're choking
- Feeling like your legs are shaking
- Feeling disconnected from your mind, body, and surroundings
What Helps?
- Focus on your breathing
- Stomp on the spot
- Focus on your senses
- Try grounding techniques
Panic Attack vs. Anxiety
| Panic Attack |
Anxiety |
| Sudden |
Gradually builds |
| Lasts for minutes |
Can last months |
| Shaking/trembling |
Restlessness |
| Chest pain |
Fatigue |
| Hot flashes |
Muscle tension |
| Sense of detachment |
Irritability |
Grounding Techniques
- Body scan
- Stretch
- Walk or exercise
- Focus on one object
- Breathe
- Feel feet on the ground
- Distraction
- Holding ice
- Mindfulness
- Listen to music
- Find a safe place