I remember once, in session, a young woman told me she thought she was dying. She was in her car, waiting at a red light, when her chest tightened, vision blurred, and her hands went cold. She pulled over, breath shallow, convinced it was a heart attack.
It wasn’t. It was her first panic attack.
The words sound mild, don’t they? “Panic attack.” As if it’s a drama, not a devastation. But anyone who’s felt that wave knows: it’s a full-body betrayal. And for women juggling jobs, parents, deadlines, and DMs, it often arrives uninvited, unannounced. That day, she wasn’t being dramatic. She was having a panic attack. One of the four she had that month.
She’s not alone.
According to a 2022 report by the Indian Psychiatry Society, anxiety-related conditions including panic attacks have sharply risen among urban Indian women, especially in the 20–35 age group. The National Mental Health Survey estimates that nearly 1 in 3 Indian women have experienced panic-like symptoms, but most never seek help (Source, The Swaddle). A recent article in the Better India highlights how more Indian women are silently experiencing panic attacks, with many fearing stigma if they speak up. According to a study by the Lancet Psychiatry Commission, India faces one of the world’s largest mental health treatment gaps, especially for women.
And yet, panic attacks are still dismissed.
They’re mislabelled as overreaction, weakness, or “attention-seeking.” I’ve heard it all. “She’s just too sensitive.” “It’s because you think too much.” In desi families, we’re taught to endure, not express. So the panic stays hidden, buried under a fake smile, blamed on gas or hormones, or brushed aside by a well-meaning “just breathe.”
But a panic attack isn’t drama. It’s data.
It’s your body saying, “I can’t carry this anymore.”
So what can we actually do when it strikes?
Let’s talk.
What is a panic attack?
At its core, a panic attack is your body’s alarm system misfiring. It’s a sudden surge of intense fear or discomfort that triggers your fight-or-flight system, even when there’s no actual threat. Biologically, the brain’s amygdala detects danger and signals the adrenal glands to release adrenaline. Your heart races, breathing quickens, and your body prepares to flee. But in a panic attack, the danger isn’t real. It’s imagined or unconscious, and your body responds anyway.
For someone who hasn’t experienced one, imagine this: you’re sitting peacefully, and suddenly your body reacts as if a tiger just entered the room. But there’s no tiger. There’s only you, confused and terrified by what your own system is doing.
That’s why panic attacks feel out of control. Your rational brain knows you’re okay, but your survival brain won’t listen. And that disconnection? It’s deeply frightening.
Common signs of a panic attack include:
- Racing heartbeat
- Shortness of breath
- Chest pain or discomfort
- Dizziness or feeling faint
- Tingling or numbness
- Chills or hot flashes
- A sense of detachment or unreality
It often peaks within 10 minutes, but the aftershocks can last much longer.
7 Proven Ways to Calm a Panic Attack Fast
When a panic attack hits, it doesn’t ask for your schedule or your consent. It arrives suddenly, gripping your body and mind like a fast-moving wave. But there are ways to steady yourself in the storm. These are science-backed and desi-tested techniques I share with clients. Gentle, doable, and surprisingly powerful.
1. Ground through the 5-4-3-2-1 method
When you’re mid-panic attack, everything feels unreal and unsafe. This sensory method gently pulls you out of your spiral and into your senses. It’s simple, portable, and incredibly grounding. I’ve seen this technique calm a panic attack in under 5 minutes, and it works every time.
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
2. Box breathing (and no, it’s not woo-woo)
Box breathing is one of the fastest ways to calm a panic attack. It slows your heart rate, steadies your breath, and tells your brain you’re safe. During a panic attack, your breath becomes erratic. This technique gently restores balance and reminds your body that the threat has passed.
Box Breathing Steps:
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold again for 4 seconds
- Repeat for 2–3 minutes
3. Say it out loud: “I’m safe”
In the middle of a panic attack, thoughts race and fear multiplies. Saying things out loud slows that spiral. Use your voice as a grounding tool. Naming the experience, saying “this is a panic attack,” helps you reclaim control and rewire your brain’s fear response.
Try saying aloud:
- “This is just a panic attack.”
- “I’m not in danger. I’m safe.”
- “It will pass. I’ve survived this before.”
4. Cold water therapy
Cold water shocks the system, but in a good way. When you’re having a panic attack, your body is in overdrive. Splashing cold water or holding an ice cube redirects that surge. It signals your nervous system to shift from panic to calm by activating the vagus nerve.
Try this:
- Splash your face with cold water
- Hold an ice cube in each palm for 30 seconds
- Run cold water on your wrists
- Gently press a cool wet cloth over your eyes
5. Move something (even a toe)
During a panic attack, your body often goes into freeze mode. Movement interrupts that pattern and tells your nervous system it’s safe to shift. Even small actions signal to your brain that you’re present. Moving your body helps break the cycle of fear and ease the panic attack.
Start simple:
- Wiggle your toes or fingers
- Shrug your shoulders
- Stretch your arms above your head
- Take a short walk inside your room
6. Create a panic playlist
Music can shift your emotional state faster than words. During a attack, curated sounds act like an emotional lifeline. Create a playlist that starts gentle and gradually lifts your energy. Listening to this during a attack helps anchor your body and redirect your mind.
Build your playlist with:
- 1–2 slow, soft songs to begin
- 1 energizing beat midway
- 1 familiar, comforting track
- 1 joyful song to close
7. Smell something familiar
Scent travels faster to the brain than words do. A familiar fragrance can pull you out of distress and into memory. It works not by logic, but by emotion. This is why your nani’s shawl or your favourite incense can be more soothing than any advice.
Soothing scent ideas:
- A drop of lavender oil on your wrist
- Your dupatta or kurta with a comforting smell
- A whiff of rose attar or sandalwood
- A pillow sprayed with your favourite fragrance
Panic Attack vs Anxiety Attack
It’s easy to confuse these two because they often overlap; racing thoughts, breathlessness, dread. But there are key differences in onset, intensity, and how our bodies respond. If you feel you or your loved ones are going through anxiety, you might read this blog which puts light on anxiety and its symptoms.
Here’s a quick comparison I often draw in sessions:
| Symptom | Panic Attack (PA) | Anxiety Attack (AA) |
|---|---|---|
| Onset | Sudden, often without trigger | Gradual, with identifiable stressor |
| Duration | Peaks in 10 mins, fades in 30–60 | Lingers longer |
| Physical Intensity | Very high | Moderate to high |
| Fear of dying | Common | Less common |
| Response to grounding | Immediate effect | Slower relief |
Depression Leading to Panic Attacks
Depression and panic attacks often show up as different struggles, but they can be deeply connected. Long-term low mood, emotional numbness, or unresolved grief can quietly build up until the nervous system bursts in the form of a panic attack. It’s the body’s way of saying, “I can’t hold this anymore.”
A study published in the Journal of Affective Disorders found that individuals with major depressive disorder are significantly more likely to experience panic symptoms, especially when the depression is untreated or chronic (Source). Similarly, the National Institute of Mental Health highlights that panic and depression often co-occur, each intensifying the other’s impact (NIMH).
If you or someone close is battling persistent low moods, fatigue, or loss of interest in life, know that it’s not “just sadness.” It may also be setting the stage for deeper emotional overload.
For a gentle, practical look at depression, read this guide on what helps during depression.
What helps in the long run?
The body may calm down, but healing takes time. In the long run, it’s not just about managing symptoms, it’s about building safety inside you. These long-term tools don’t replace the quick ones. They deepen them. Think of them as emotional nutrition, not just medicine.
Consider:
- Seeing a therapist to explore the roots
Panic isn’t random. Therapy helps unpack past trauma, hidden stress, and inner beliefs that quietly feed your fear. - Learning CBT or ACT-based strategies
Cognitive Behavioural Therapy (CBT) and Acceptance & Commitment Therapy (ACT) help retrain your mind’s panic loop with proven, practical tools. - Creating a safety kit (smells, songs, notes)
Have a small pouch or playlist ready. In moments of distress, familiar scents, music, or affirmations can anchor you. - Journaling your panic patterns
Tracking triggers, thoughts, and sensations helps make sense of the chaos. You’ll spot patterns you didn’t know were there. - Limiting caffeine or sugar spikes
What you eat and drink can quietly rev up anxiety. Reducing these can lower the baseline tension in your system.
Final Reflection
You’re not broken. You’re not overreacting. You’re responding to something real inside you that deserves to be heard. A panic attack might feel like it’s taking over, but it doesn’t get the final word. You are still here. Still breathing. Still capable of healing.
Recovery isn’t a straight line. Some days you’ll feel strong. Other days you’ll need to return to the basics like cold water, slow breath, and gentle truth. That’s okay. Every small step is still a step.
If your heart is racing just thinking about all this, pause. Place your hand on your chest. Whisper: “I’m okay right now.”
You’re doing better than you think.
If you found this helpful, don’t miss other powerful reflections on emotional and mental health in our Body & Balance segment.
Disclaimer
This article is meant for educational and supportive purposes only. It does not replace professional diagnosis or treatment. Panic attack symptoms can closely resemble those of a cardiac event. If you or someone around you experiences chest pain, shortness of breath, or sudden discomfort, seek immediate medical help for safe healing.
FAQ: Your Panic Attack Questions Answered
1. Can a panic attack feel like a heart attack?
Yes, a panic attack can mimic heart attack symptoms. You may feel chest pain, shortness of breath, or dizziness. But unlike a heart attack, a panic attack isn’t caused by blocked arteries. Still, it’s always wise to consult a doctor if you’re unsure.
2. How long does a panic attack usually last?
A typical panic attack peaks in about 10 minutes and fades within 30–60 minutes. However, the emotional exhaustion it leaves behind can last hours. Knowing this helps reduce fear when a panic attack starts, making it easier to cope next time.
3. Can I stop a panic attack without medication?
Yes, many people learn to manage a panic attack without medication. Grounding techniques, deep breathing, and therapy can make a huge difference. If your panic attack episodes increase, though, seeking professional support is a good idea.
4. Is it normal to have panic attacks at night?
Absolutely. Night-time panic attacks are common and can feel even more disorienting. Your body’s stress response can activate in sleep, especially during high-stress periods. A panic attack doesn’t follow a clock; it follows the signals your brain is processing.
5. Can a panic attack happen without warning?
Yes, and that’s what makes them so frightening. A panic attack can show up without a clear trigger, especially when your stress is chronic. Learning your patterns and grounding early helps reduce the intensity when it strikes.
If you found this helpful, don’t miss other powerful reflections on emotional and mental health in our Body & Balance segment.
Rina Goswamy is a psychotherapist with 11 years of experience helping women from all walks of life navigate emotional challenges, relationships, and self-discovery. Known for her bubbly warmth and no-nonsense insight, Rina believes therapy doesn’t have to feel heavy — sometimes, all it takes is asking the right question at the right time. Her writing feels like a conversation with a wise friend who just gets it.