How Long Does a Panic Attack Last?
A panic attack typically lasts only a few minutes, with symptoms usually peaking around 10 minutes after the onset and then gradually subsiding until they disappear completely. The average duration is about 30 minutes, though it can be longer or shorter for some individuals. It’s worth noting that some experts believe that if symptoms don’t peak within 10 minutes, it may not be classified as a panic attack.
During the duration of a panic attack, the symptoms that the affected individual may experience usually include the following:
- Rapid heartbeat.
- Excessive sweating.
- Chills.
- Hot flashes.
- Shortness of breath and chest pain with a feeling of suffocation.
- Nausea.
- Shaking, especially in the limbs.
- Dizziness.
- Ringing in the ears.
- Dry mouth.
- Tingling and numbness.
- Fear of losing control or feeling like death is imminent.
It’s worth noting that physical symptoms typically subside first, whereas psychological and cognitive symptoms may last longer, such as anxiety about losing control or dying. People with panic disorder also often continue to fear future panic attacks. These lingering symptoms are not part of the answer to the question: How long does a panic attack last?
How to Stop a Panic Attack
Now that we’ve understood how long a panic attack lasts, it’s important to point out that using certain techniques can help stop the attack or ease its symptoms when it happens. Here are some of the most effective methods:
- Taking prescribed medication as needed. Psychiatrists often prescribe anti-anxiety drugs or beta-blockers to manage panic attacks when they occur.
- Practicing meditation, which helps in managing a panic attack during its occurrence and reduces the likelihood of future episodes when practiced regularly. Don’t forget to download the Tawazon app, which offers a variety of meditations, podcasts, and comprehensive information on different types of meditation.
- Imagining yourself in a calm and safe place. Close your eyes and vividly imagine that place as if you’re there — this visualization helps bring calm and reduce panic symptoms.
- Engaging in physical activity like walking or light movement, which helps distance yourself from the trigger and regulate your breathing. Walking also triggers the release of endorphins, the “feel-good” hormones that promote relaxation and improve mood.
