Panic can feel like a sudden storm: your heart races, your breath shortens, your mind screams “danger.” In that moment, it’s easy to believe frightening stories about what’s happening to you. This guide tackles the most persistent panic attack myths, explains what’s really going on in your brain and body, and gives you practical tools to ride out the wave. You’ll also find clear answers to common searches such as are panic attacks dangerous, do panic attacks mean you’re going crazy, how long do panic attacks last, and how to stop panic attack in public.
Therapist myth-busters (what panic is—and isn’t)
Panic attack myths: how scary stories stick
Why do panic attack myths feel so convincing? Because panic hijacks your threat system. Adrenaline speeds your heart, quickens your breathing, sharpens attention on danger. The brain then searches for an explanation that matches this alarmed body—“I must be in real danger,” “I’m going to faint,” “I’m losing my mind.” In CBT we call this catastrophic misinterpretation: normal bodily surges are mistaken for catastrophe. Understanding this loop helps you step out of it.
Are panic attacks dangerous?
Short answer: no—not in and of themselves. The sensations are intense but the body is doing a (temporary) survival drill: heart rate up to pump blood, breathing faster to deliver oxygen, muscles primed to act. For most healthy people, panic is uncomfortable, not unsafe. That said, if symptoms are new, severe, or radically different from what you’ve felt before—or you have known medical conditions—get a medical evaluation to rule out other causes. Once you know what you’re feeling is panic, you can work with it rather than fight it.
Do panic attacks mean you’re going crazy?
Absolutely not. “Going crazy” usually refers to losing touch with reality (psychosis). In a panic attack, reality-testing remains intact: you recognise where you are, who you are, and what’s happening. You’re not “losing your mind”; you’re experiencing an overshoot of your body’s alarm system. Think of it as a smoke detector that’s too sensitive—not a house on fire.
How long do panic attacks last?
It rarely feels like it, but most panic spikes are short. They build rapidly, peak within minutes, and then ebb as adrenaline is metabolised. Secondary waves can occur if you add fear-of-fear (“What if it comes back?”), but each wave still has a limit. Knowing that panic has a natural arc helps you stay with grounding tools instead of escaping, which teaches your brain you can ride it out.
How to stop panic attack in public: a step-by-step
Here’s a practical protocol for how to stop panic attack in public (or at least reduce its intensity). It aims to interrupt the spiral, steady your physiology, and keep you moving through your day. Remember that there is no one-size-fits-all solution to how to stop panic attack.
- Name it, gently: “This is a panic surge. It’s uncomfortable, not dangerous. It will crest and pass.”
- Anchor your body: Place both feet on the ground, soften your knees, lower your shoulders. Feel the contact points (shoes-floor, back-chair).
- Regulate your breath: Try 4–6 breathing (inhale 4, exhale 6) or box breathing (4–4–4–4). Exhale longer than inhale to downshift the nervous system.
- Ground your senses (5–4–3–2–1): Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste. Slow, not frantic.
- Micro-move: If safe, walk slowly or stretch your hands/neck. Gentle motion helps burn adrenaline.
- Compassionate cue: “Body, you think I’m in danger. Thank you. We’re safe; let’s breathe it down.”
- Re-enter: Take the next small step in your plan (pay, sit, exit for air, text a friend). Completion gives your brain safety evidence.
Inside the body: why panic feels like it will last forever
During panic, the amygdala (your alarm centre) screams; the prefrontal cortex (your reasoning) shrinks its bandwidth. Time perception warps. This is why minutes feel like forever. Physiologically, however, your system cannot maintain peak adrenaline for long. The crest passes—and every time you ride it respectfully (instead of fleeing), you retrain the alarm to fire less often and less loudly.
Avoidance vs. approach: why “safety behaviours” backfire
It’s natural to avoid triggers after a scary episode. But chronic avoidance teaches your brain that triggers are indeed dangerous. Over time your world shrinks. A kinder, more effective path is graded exposure: approaching feared situations in manageable steps while practising regulation. This is how you disconfirm the myth “I can’t handle it.”
Myth-to-skill map (swap fear stories for facts)
- “I might die from this.” → Fact: Panic feels like danger, but it’s a false alarm. Skill: Label and breathe out longer (exhale 6–8 seconds).
- “I’ll lose control in public.” → Fact: Most people remain aware and able to choose small actions. Skill: Pick one next step (sit, sip water, text “Having a surge—ok”).
- “They’ll last forever.” → Fact: Spikes crest in minutes. Skill: Watch the wave: “Rising… crest… easing.” Repeat out loud if helpful.
- “Avoiding triggers is the only way.” → Fact: Avoidance grows fear. Skill: Graded exposure with compassion.
Graded exposure: a gentle plan
Design a ladder of situations you’ve been avoiding, from easiest to hardest. Match each step with a coping skill and a time goal. Celebrate progress—not perfection.
- Step 1 (easy): Stand at the doorway of the supermarket for 3 minutes while breathing 4–6. Notice sensations; let the wave pass.
- Step 2: Walk one aisle; practise 5–4–3–2–1 grounding. Exit if needed, but re-approach the same day.
- Step 3: Shop for two items; queue; use compassionate self-talk.
- Step 4 (harder): Full shop at a busier time with a supportive friend on standby (not as a crutch, as a safety net).
Quick self-check (past two weeks)
Rate 0=Not at all, 1=Several days, 2=More than half the days, 3=Nearly every day:
- I avoided places “just in case” a surge might happen.
- I mistook normal body sensations (heart rate, breath) for catastrophe.
- I used grounding or breathing when a wave rose.
- I completed a planned task despite anxiety.
How to use this: Scores highlighting avoidance or catastrophic thoughts point to where skills will help most. Bring your pattern to therapy for a tailored plan.
Skill stack for calmer days
- Morning minute: 60 seconds of slow exhale breathing before phone/email. Set a tone of agency.
- Body literacy: Learn your personal surge signals (tight chest, tingling, tunnel vision). Early awareness = earlier skills.
- Compassion scripts: “This is scary and safe,” “My body is overprotecting me,” “Waves rise and fall.”
- Micro-actions: When anxiety spikes, choose a 2-minute action (walk, wash face, tidy desk) while breathing.
- Sleep hygiene: Wind-down routine (20–20–20: light chores, gentle body work, pleasant reading). Park worries on paper.
When to seek extra support
- Panic leads to frequent ER visits or major avoidance that disrupts work, school, or relationships.
- Substance use becomes a coping strategy.
- There’s uncertainty about whether symptoms are medical—get checked, then build a panic plan.
Effective options include CBT (exposure + thought work), ACT (values-based action despite anxiety), CFT (reducing self-criticism), and—in some cases—medication decisions with a physician. Structured help accelerates learning and prevents the world from shrinking.
FAQs about panic
Are panic attacks dangerous if my heart is racing?
The sensation is intense, but racing heart in a healthy person during panic is a stress response, not a heart attack. If symptoms are new, severe, or you have cardiac risk factors, seek medical advice—then use skills to retrain the alarm.
Do panic attacks mean you’re going crazy?
No. You are not losing touch with reality—your alarm system is overfiring. Reality-testing stays intact; you can still make choices, however uncomfortable.
How long do panic attacks last?
Most peaks last minutes. Anticipatory anxiety can extend the episode, but each wave has a ceiling. Time-stamp it (“It’s 10:04; let’s check again at 10:09”).
How to stop panic attack in public without drawing attention?
Slow your exhale, ground through your feet, and shift attention to concrete tasks (count items, read a label). If needed, step outside for air and return—completion teaches safety.
From fear to confidence: a four-week reset
- Week 1 — Understand & label: Learn the panic loop; practise 4–6 breathing twice a day; write a reassurance script.
- Week 2 — Ground & move: Add 5–4–3–2–1 grounding; daily 10-minute walks; one micro-exposure to something you’ve avoided.
- Week 3 — Approach gently: Build a three-step exposure ladder; celebrate each attempt (outcome-neutral).
- Week 4 — Consolidate: Track wins; share progress with a friend/therapist; plan a “confidence date” in a place you once avoided.
Key takeaways. How to stop panic attack.
- Panic attack myths amplify fear; facts and skills shrink it.
- Are panic attacks dangerous? They feel scary but are not inherently life-threatening.
- Do panic attacks mean you’re going crazy? No—your reality-testing remains intact; it’s a false alarm.
- How long do panic attacks last? Peaks are brief; waves rise and fall.
- How to stop a panic attack in public: label, breathe, ground, micro-move, and complete the next small step.
Therapist-informed summary
Panic attacks are intense but temporary surges of anxiety, not signs of “going crazy” or a medical catastrophe. The racing heart, tight chest, and dizziness are the body’s alarm system, not proof of danger. Most spikes peak within minutes. Avoidance seems helpful but usually grows fear; grounding tools and gentle, graded exposure shrink it. Even at peak intensity, people remain aware and able to function. With practice, you can ride the wave, complete your plans, and reclaim places panic tried to steal.
We recommend This Video to those who wants to learn more about how to stop panic attack.
About Us
We are a team comprising psychologists based in Singapore endeavouring our best to prioritise our clients’ needs. When you embark on this journey with us, we take a collaborative approach where you and your psychologist work closely together, and listen to what you have to say — No judgments, and in a safe space. Meet our Team
Quick Links
Contact Us
150 Cecil Street #07-02 S069543
Opening Hours
Monday to Friday: 8am to 6pm
Saturday: 8am to 2pm
Sunday: 10am to 2pm (Online only)
Admin Hours
Monday to Friday: 8am to 5.30pm
Saturday: 8am to 2pm
© Copyright 2023 – Psychology Blossom | Privacy Policy | Terms
