Around a third of people know exactly what it feels like to experience one, yet there is still a widespread lack of understanding around these debilitating episodes. Let’s debunk some misconceptions now…
Everyone experiences feelings of fear or anxiety from time to time. As humans, we need the fight-or-flight response in order to survive, but a panic attack is a bout of intense anxiety that comes with distressing cognitive, emotional, and physical symptoms that aren’t triggered by genuine danger. It’s an exaggerated threat response – one that can last for a few (excruciating) minutes or, in some cases, as long as an hour. And with BUPA reporting that one in three people will have a panic attack at some point in their life, the more awareness we can spread about them the better – whether that’s to help yourself, a loved one, or a stranger in their time of need.
As someone who has experienced panic attacks firsthand, I know how crucial it is to separate fact from fiction about these exhausting episodes. So, here we’re setting the record straight on seven myths and misconceptions.
Myth: Panic attacks are all in your head
We might associate the intense fear and anxiety that comes with a panic attack as primarily internal, mental symptoms, and therefore think it’s something you can talk someone down from, but there are very real physical symptoms, too, which can range from discomfort to downright terrifying. There can be rapid breathing, hyperventilating, chest pains, and dissociation to name a few. In rare instances, people can even faint as a result of lowered carbon dioxide levels in the blood.
Myth: Panic attacks can kill you
Because the symptoms are so distressing and come on so suddenly, it can often feel like death is imminent, so it’s not surprising that someone experiencing a panic attack might phone an ambulance or visit A&E – but the truth is that a panic attack will not kill you.
“If it’s your first time experiencing those sensations, it’s always worth getting checked out so you understand what it is. This can help you to learn and differentiate between the panic and something else,” suggests psychologist and coach Dr Lalitaa Suglani. “Panic often escalates quickly and will pass. Medical emergencies don’t tend to ease in that same predictable way. The key is tuning into your patterns, and not hesitating to get support when you’re feeling unsure. Your safety comes first, and you should try to learn to understand what you need.”
Myth: Panic attacks always come out of nowhere
While it’s true that panic attacks can come out of the blue, there are often underlying triggers, even if they’re not always immediately obvious.
“Panic can be triggered by more than just stressful events. It can come from hidden, subtle places, like chronic overthinking, suppressed emotions, sensory overload, and even blood sugar dips,” says Dr Suglani. “Sometimes people experience panic in moments of stillness or rest, especially if they’ve been running on adrenaline for a long time, and feeling exhausted and burnt out.”
There can be multiple contributing factors, which may include: past trauma in the form of childhood neglect, grief, bullying, or racism; environmental factors such as work/school stress, climate anxiety, financial difficulties, bereavement, or abuse; as well as health issues, such as a life-threatening physical health condition, or a mental illness. Some panic attacks can even be triggered by certain kinds of medication, as well as recreational drug and alcohol use.
Myth: You should avoid triggers for panic attacks
The first panic attack I ever had was at the start of a four-hour train ride. As the doors closed and the train started moving, my vision went blurry, my chest tightened, and I struggled to breathe. I wanted nothing more than to get off at the next stop, more than 200 miles from home, just to feel relief. Wanting to escape the feeling of panic is normal, but it’s not necessarily the best approach.
“Avoidance might feel like short-term relief, but in the long-term, it reinforces fear,” explains Dr Suglani. “The brain starts to associate that place or thing as unsafe, even when it’s not.
“I often guide clients through small, manageable exposures, slowly reintroducing what’s been avoided, while pairing it with tools that help the body feel safe. This is how we rewire the fear response. It’s not about forcing yourself; it’s about building trust with your body again.”
Myth: Panic attacks mean you’re losing your mind
When I had my first attack, I told barely anyone. The lack of control I experienced was scary; my vision, breathing, and body temperature changed in a matter of seconds, with no discernible cause. The fear of passing out in public all alone was unbearable, and then, of its own volition, the attack stopped almost as quickly as it had started. Yet panic attacks are rooted in a natural (if over-exaggerated) flight-or-flight response, designed to keep us safe. Once I realised this, and learned that a panic attack wouldn’t kill me, but rather was a signal from my body trying to protect me, I was able to get the support I needed from professionals, rather than feeling that I needed to hide or be ashamed of it.
Myth: You can just snap out of a panic attack
Unless you’ve actually experienced a panic attack firsthand, it can be easy to think that people can just ‘choose’ to calm down, but this is not the case. A panic attack is emotionally and physically overwhelming, so telling someone to ‘just calm down’ is like telling someone who’s drowning to ‘please stop drowning’. Medical interventions such as therapy, medication, and practical coping techniques are often required to help people prevent and cope with future panic attacks. So, if you or someone you know is having panic attacks, talk to your GP to get the support you need, instead of berating yourself for something that requires professional help.
Myth: Medication is the only solution for panic attacks
Just like there are many causes of panic attacks, there are also many potential solutions that can effectively treat them. Medication is one option. Depending on your needs, other treatments, such as talking therapy, may also be considered. When a panic attack strikes, there are various breathing techniques that can de-escalate symptoms, too. “Box breathing helps re-engage the parasympathetic nervous system, which brings you back to calm,” says Dr Suglani. “Another strategy I use is a sharp inhale through the nose and release it out slowly through the mouth like a straw.
“Panic attacks can be a symptom of a dysregulated nervous system, so we need to take care of that system consistently, and not just in crisis,” notes Dr Suglani. “It also includes emotional hygiene: checking in with how you’re really feeling, giving yourself permission to rest, and not constantly overriding your needs. Self-awareness is a form of nervous system care.”
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