What is a Panic Attack?

A panic attack is a sudden surge of overwhelming fear that triggers severe physical reactions when there's no real danger present.  

Unlike general anxiety, which builds gradually, panic attacks hit like lightning bolts.

According to the National Institute of Mental Health, approximately 4.7% of U.S. adults experience panic disorder at some point in their lives. 

It's a full-body experience that can leave you feeling helpless, exhausted, and afraid of when the next one might hit.  

This article will help you understand the difference, explore symptoms and triggers, learn how to cope, and find panic treatment in Colorado if you need it.

What are the Symptoms of a Panic Attack? 

Panic attacks are sudden and intense.  

They don’t gradually build anxiety; they crash down quickly and peak within minutes.  

Here are the most commonly reported panic attack signs: 

Physical symptoms can include: 

• Racing or pounding heart 
• Sweating and trembling 
• Shortness of breath or feeling of choking 
• Chest pain or discomfort 
• Nausea or abdominal distress 
• Dizziness or feeling faint 
• Numbness or tingling sensations 
• Hot or cold flashes 

Psychological experiences often involve: 

• Intense fear of losing control or "going crazy" 
• Fear of dying 
• Feeling detached from reality (derealization) 
• Feeling detached from yourself (depersonalization) 

Duration and intensity: Most panic attacks peak within 10 minutes and rarely last more than 20-30 minutes, though the aftermath can leave you exhausted for hours. 

Nocturnal panic attacks: These wake you from sleep in a state of panic, often making you afraid to go back to sleep. 

Panic symptoms can be frightening, but they are not physically dangerous. Understanding them is the first step toward regaining control. 

Panic Attack vs. Anxiety Attack: What’s the Difference? 

These terms are often used interchangeably, but they refer to different experiences.  

Here’s how they compare: 

 If your symptoms appear “out of the blue” and include intense physical sensations, you’re likely dealing with a panic episode, not just anxiety. 

What Triggers Panic Attacks? 

Panic attacks often feel unpredictable, but common panic attack triggers include: 

1. Major life transitions – Job loss, new parenthood, or big changes. 
2. Sleep deprivation – Fatigue weakens your nervous system’s regulation. 
3. Stimulant use – High caffeine or nicotine intake can provoke symptoms. 
4. Health anxiety – Hyperfocus on bodily symptoms increases panic sensitivity. 
5. Emotional suppression – Bottled-up feelings can erupt physically. 
6. Trauma history – Past experiences may resurface as panic. 
7. Exercise or increased heart rate – Especially if you're fearful of body sensations. 
8. Hormonal shifts – Especially in perimenopause or postpartum. 
9. Hyperawareness of physical sensations – Often caused by previous attacks. 
10. Panic attacks during sleep – Known as nocturnal panic attacks, they wake people suddenly in fear. 

Learning your triggers doesn’t mean you caused your panic.

It means you’re gaining insight and agency. 

What Type of Doctor Treats Panic Disorders? 

Here are providers who treat panic disorder: 

• Psychiatric Nurse Practitioners – Diagnose and prescribe. 
• Psychiatrists – Handle complex medication needs. 
• Therapists (LPC, LCSW, PhD) – Use CBT, exposure therapy, and more. 
• Integrated Mental Health Clinics – Offer therapy, meds, and advanced care like TMS. 

Evidence-Based Panic Attack Therapy Techniques 

Interoceptive Exposure 

This powerful technique involves deliberately creating the physical sensations of panic in a controlled setting: 

Recreating panic sensations safely: Under therapist guidance, you might: 

• Breathe through a straw to create breathlessness 

• Spin in a chair to induce dizziness 

• Run in place to elevate heart rate 

• Hold your breath to create chest tightness 

Habituation process: Repeated exposure reduces fear of these sensations as your brain learns they're not dangerous. 

Building confidence: Each successful exposure proves you can handle panic sensations without catastrophe. 

Home practice exercises: We provide structured exercises to continue building tolerance between sessions. 

Panic Control Treatment (PCT) 

This specialized protocol combines multiple evidence-based techniques: 

Breathing retraining: Many people hyperventilate during panic, which worsens symptoms. We teach diaphragmatic breathing to maintain optimal oxygen/CO2 balance. 

Cognitive restructuring: Systematic challenges of panic-related beliefs and predictions. 

Exposure exercises: Gradual exposure to feared sensations and situations. 

Relapse prevention: Developing a long-term plan to maintain gains and handle setbacks. 

CBT and Exposure Therapy for Panic Disorder 

The CBT Model of Panic 

Understanding the panic cycle is key to breaking it: 

Vicious cycle explanation: 

1. Trigger (internal or external) 
2. Physical sensation noticed 
3. Catastrophic interpretation 
4. Increased anxiety 
5. More physical symptoms 
6. Confirmation of catastrophic belief 

Breaking the fear of fear: Many people develop "anxiety sensitivity" - fear of anxiety symptoms themselves.  

Behavioral experiments: Testing predictions like "If my heart races, I'll have a heart attack" through controlled experiments. 

Homework assignments: Practice between sessions accelerates progress and builds confidence. 

Graduated Exposure Hierarchy 

Most providers start with building a customized "fear ladder," starting with the least frightening and progressing to the most challenging: 

Creating your fear ladder: Typical steps might include: 

• Reading about panic attacks (least scary) 
• Watching videos of people having panic attacks 
• Mild interoceptive exercises 
• Visiting previously avoided places 
• Deliberately inducing full panic sensations (most scary) 

Situational Exposure 

For those who've developed agoraphobia or specific situational fears: 

• Agoraphobia treatment: Gradually reclaiming avoided spaces like malls, highways, or crowded areas. 

• Real-world practice: Accompanied exposures transitioning to solo practice. 

• Safety behaviors elimination: Removing crutches like always carrying water or needing an escape route. 

• Independence building: The goal is full freedom to go anywhere without fear. 

What to Do when a Panic Attack Hits? 

Your Panic Attack Toolkit 

We equip every patient with practical tools: 

• AWARE technique: 
  • Accept the anxiety 

• • Watch and wait 

• • Actions to make yourself comfortable 

• • Repeat steps as needed 

• • End by rewarding yourself 
• 5-4-3-2-1 grounding: Detailed sensory engagement to anchor in the present. 
• Square breathing: Visual breathing pattern that regulates the nervous system. 
• Coping cards: Personalized reminders of what's really happening and what helps. 

Lifestyle Modifications 

Small changes can significantly reduce panic frequency: 

• Caffeine reduction: Even moderate caffeine can trigger panic in sensitive individuals. 
• Sleep hygiene: Poor sleep dramatically increases panic vulnerability. 
• Exercise benefits: Regular aerobic exercise reduces panic frequency by up to 50%. 
• Stress management: Identifying and addressing chronic stressors. 

Local Support Resources 

Denver Area 

• Denver Health 24/7 Crisis Line: 303-602-7700 

• National Jewish Health: Specializes in breathing-related panic 

• Rose Medical Center ER: Panic-informed emergency care 

Boulder Area 

• Boulder Community Health Crisis Services: 303-415-7300 

• CU Boulder CAPS: On campus mental health support. 

• Mental Health Partners Walk-in Center: 3180 Airport Road, open 24/7 

Westminster Area 

• West Pines Behavioral Hospital: 24/7 assessment at 303-426-2100 

• Jefferson Center Crisis Services: Walk-in center at 4643 Wadsworth Blvd 

• SCL Health Emergency: Panic-protocol trained staff 

 FAQs 

1. Can panic attacks really make you feel like you're dying or having a heart attack? 
2. What causes panic attacks to come out of nowhere? 
3. What are the best ways to calm someone down during a panic attack? 
4. Where can I get help for panic disorder in Boulder, Denver, or Westminster?