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Understanding Panic Attacks: Symptoms and Immediate Coping Strategies at Lyte Psychiatry at Lyte Psychiatry (Affordable Therapist and Psychiatrist Near You) Dallas & Arlington, TX
Tue Dec 16 2025
Understanding Panic Attacks: Symptoms and Immediate Coping Strategies Lyte Psychiatry (Affordable Therapist and Psychiatrist Near You) Dallas & Arlington, TX
Panic attacks can be frightening and overwhelming often appearing suddenly and without warning. When they strike, it may feel like you’re losing control, having a medical emergency, or even facing a life threatening situation. If you’ve ever experienced a panic attack, you’re not alone. Millions of people struggle with them, especially during times of stress, change, or emotional exhaustion.
At Lyte Psychiatry, serving Dallas and Arlington, TX, we help individuals understand what panic attacks are, why they happen, and how to respond when they occur. With the right tools and support, panic attacks become more manageable and far less intimidating.
What Is a Panic Attack?
A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes. It is often triggered by stress, anxiety, overwhelming situations, or sometimes no clear cause at all. Panic attacks are not dangerous but they are incredibly uncomfortable and can feel very real and alarming.
Your body goes into “fight or flight” mode even when there’s no actual physical danger. This rush of adrenaline leads to strong physical sensations that can be mistaken for a heart attack or loss of control.
Understanding what’s happening in your body can make panic attacks less frightening.
Common Symptoms of a Panic Attack
Panic attacks vary from person to person, but many symptoms tend to overlap. You may experience:
Rapid heartbeat or chest tightness
Shortness of breath or feeling like you can’t breathe
Dizziness or lightheadedness
These sensations are intense but temporary. Most panic attacks last between 5 and 20 minutes, though the emotional aftereffects may linger longer.
Immediate Coping Strategies When a Panic Attack Begins
When a panic attack hits, your mind and body enter crisis mode but there are grounded steps you can take to regain control. These strategies are simple, fast, and effective.
1. Focus on Your Breath
Your breath is the fastest way to calm your nervous system. Try slow, deep breathing:
Inhale through your nose for a slow count
Hold briefly
Exhale fully through your mouth
This helps reduce physical symptoms and shifts your body out of panic mode.
2. Ground Yourself in the Present Moment
Grounding techniques help redirect your mind away from fear. You can:
Notice your feet touching the floor
Touch a textured object, like your clothing or a nearby chair
Name specific things you see, hear, or feel around you
This anchors your mind to reality and eases the sensation of being “out of control.”
3. Relax Your Muscles
Panic creates tension. Gently unclench your jaw, loosen your shoulders, and relax your hands. Each muscle you release sends a calming signal to your nervous system.
4. Remind Yourself That You Are Safe
A simple phrase like:
“This is a panic attack. It will pass.”
“I am safe.”
“My body is reacting to stress, not danger.”
…can help calm racing thoughts.
5. Change Your Environment
You Don’t Have to Face Panic Attacks Alone Lyte Psychiatry Can Help, Schedule an Appointment Today (Best Adults and Adolescents Therapist and Psychiatrist Near You)
Panic attacks may feel frightening, but with the right support, they can become manageable and far less disruptive. At Lyte Psychiatry, we offer compassionate, patient-centered care to help you understand the root causes of panic attacks and develop personalized strategies to overcome them.
Take the first step today. Contact Lyte Psychiatry to schedule an appointment and regain control of your mental well-being.
Frequently Asked Questions:
Q: Are panic attacks dangerous?
A: No. They feel intense but are not harmful. Your body is reacting to anxiety, not a physical threat.
Q: Can panic attacks happen without a trigger?
A: Yes. Many occur unexpectedly, which is why understanding them is so important.
Q: How long do panic attacks last?
A: Most peak within 10 minutes and are over within 20–30 minutes.
Q: Can stress make panic attacks worse?
A: Absolutely. Chronic stress increases the likelihood and intensity of panic attacks.
Q: Do I need professional help for panic attacks?
A: If panic attacks occur frequently, disrupt daily life, or cause fear of future attacks, seeking help is recommended.
Q: Can medication or therapy help?
A: Yes. Both therapy and medication can significantly reduce or even prevent panic attacks when used appropriately.