(And why it feels like you’re dying, but you’re not)

The first time I had a panic attack, I was convinced it was the end. I remember shouting to my dad, “Dad, I’m dying!” My pupils were wide open, my heart was racing, and no matter what he said or did, nothing could calm me down. The fear felt so real—like death was right there, closing in. I had no idea what was happening to me. At that time, I didn’t even know what a panic attack was.

If you’ve ever felt like this—like your body suddenly turned against you, as if your heart might stop or you can’t breathe—you’re not alone. This is what a panic attack does.

🚨 Important Note: While panic attacks can feel terrifying, they are not life-threatening. However, if you’re ever in doubt about your symptoms, always seek medical advice. This is not a replacement for professional help.

So, What Is a Panic Attack?

A panic attack is your body’s fight-or-flight response gone haywire. It’s like your brain mistakenly thinks you’re in extreme danger, so it floods your system with adrenaline to help you survive—except there’s no real danger. This leads to intense, sudden physical sensations like:

• A pounding heart (or feeling like it’s skipping beats)
• Shortness of breath, like you can’t get enough air
• Dizziness or feeling like you’re going to pass out
• Nausea, shaking, sweating
• Numbness or tingling in your arms and legs
• A surreal, detached feeling (like you’re not really “here”)
• And the worst one: the overwhelming fear that you’re about to die

Why Does It Feel Like You’re Dying?

When your heart races and your chest tightens, your brain jumps to the worst possible conclusion: something is seriously wrong. And when you don’t know what a panic attack is, it’s easy to believe that thought.

But here’s the truth: a panic attack won’t kill you. Your body is just running a false alarm. Your heart is pumping extra blood (but it’s not failing), your breathing feels off (but you’re actually getting more oxygen, not less), and the dizziness? That’s from your body preparing you to run—even though there’s nothing to run from.

Panic tricks you into believing you’re dying, but what’s really happening is that your body is trying to protect you in the wrong situation.

How Do You Know It’s “Just” a Panic Attack?

If you’ve never had one before, it’s natural to worry that it’s something serious—like a heart attack. I didn’t know for nearly 10 years that what I was experiencing was anxiety.

Here’s how doctors usually tell the difference:

• Panic attacks come and go suddenly. A heart attack builds up gradually and doesn’t fade after 10-30 minutes.
• Panic pain moves around—heart pain doesn’t. Anxiety chest pain can feel sharp, dull, or change location, while heart attack pain is usually a deep, crushing pressure that doesn’t go away with movement.
• Panic is triggered by thoughts, stress, or nothing at all. A heart attack usually happens during exertion.
• Panic attacks repeat. If you’ve had this before, and tests came back normal, it’s likely anxiety.

Of course, always check with a doctor if you’re unsure. But if you’ve been told it’s anxiety, trust that diagnosis.

What I Wish I Knew Back Then

If I could go back to that moment when I yelled to my dad, thinking I was dying, I’d tell myself this:

➡ Evaluate your body, and when calm, face the root cause.

At the time, I didn’t know that my body was just reacting to fear, not actual danger. I spent years being afraid of panic itself—avoiding situations, constantly scanning my body, bracing for the next attack. What I didn’t realize is that panic only has power over you if you keep running from it.

How to Get Through a Panic Attack

Here’s what actually helps in the moment:

1. Tell yourself: “This is just adrenaline. It will pass.” Panic attacks have an expiration date. No one stays panicked forever.
2. Breathe slow and deep. Try a simple 4-7-8 breathing technique (inhale for 4 seconds, hold for 7, exhale for 8).
3. Move around or splash cold water on your face. This tells your body to switch off fight-or-flight mode.
4. Ground yourself. Look around and name 5 things you see, 4 things you can touch, 3 sounds you hear, 2 things you smell, 1 thing you taste.
5. Let it happen. The more you fight a panic attack, the longer it stays. Accept it, and it fades faster.

If you’re in the middle of one right now, remind yourself: you are not in danger. This will pass. You are safe.

Final Thoughts: Panic Feels Like the End, But It’s Not

For nearly a decade, I didn’t understand what was happening to me. I just knew that every time it happened, I felt like my life was about to end. It wasn’t until I started therapy for grief in 2021 that I began to connect the dots.

A panic attack isn’t a heart attack. It’s not a sign of something fatal. It’s your body trying to protect you—just in the wrong way. And you can retrain it.

The biggest shift happens when you stop fearing panic itself. It’s uncomfortable, yes. But dangerous? No.

If you’re struggling, you’re not alone. And you don’t have to figure this out the hard way, like I did. That’s exactly why I created my online course, The Anxiety Recovery Path—to help people like you get an in-depth understanding of anxiety and gain the tools to take back control.

If you want to go beyond the basics and truly work on overcoming panic attacks, check out The Anxiety Recovery Path.

For now, just remember: you are safe. This will pass. You are stronger than you think.