Panic Attack Symptoms: What a Panic Attack Feels Like and What Helps
A panic attack is a sudden surge of intense fear with strong physical symptoms: a pounding heart, shortness of breath, chest tightness, sweating, trembling, dizziness and a feeling that you are losing control or about to die. It usually peaks within about 10 minutes and passes within 20 to 30 minutes. A panic attack feels terrifying but is not dangerous in itself, and panic is highly treatable.
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Common Panic Attack Symptoms
Racing or pounding heart, chest pain or tightness, shortness of breath or a feeling of choking, sweating, shaking, nausea, dizziness or light-headedness, hot or cold flushes, numbness or tingling in hands and face, feeling detached from yourself or surroundings, and fear of losing control, going mad or dying.
Panic Attack or Heart Attack?
They can feel alike, which is why many people go to the emergency room. If you have chest pain for the first time, pain spreading to the arm, jaw or back, or you are unsure, get urgent medical care. Once a doctor has ruled out a heart problem and panic attacks keep happening, panic disorder is the likely cause.
What to Do During a Panic Attack
Remind yourself that it will pass. Breathe in gently through the nose for about 4 seconds and out slowly for about 6 seconds. Name five things you can see, four you can touch and three you can hear to ground yourself. Sit or lean on something steady, and do not fight the wave. Rushing to escape the situation makes panic stronger over time.
Why Panic Attacks Keep Coming Back
After one attack, people often fear the next one and begin avoiding places or activities. That fear of fear keeps the cycle going. Therapy breaks it by teaching you to understand the body's alarm response and to face feared sensations and situations gradually.
Panic Attack Treatment
CBT with exposure to the feared sensations is the first-line treatment and works for most people. See our page on panic disorder treatment and on anxiety. We are psychologists and do not prescribe medication. If a medical opinion would help, we will say so and work alongside your doctor or psychiatrist.
Where to Get Help in Pakistan
The Meeting Matters is a psychology practice in Islamabad, working since 2010. Sessions are by secure video from anywhere in Pakistan, or in person at our F-11/1 clinic in Islamabad, in Urdu, Punjabi or English, with evening and weekend slots. Message us on WhatsApp with what you are dealing with and a time that suits you. We usually reply within about 30 minutes and will suggest a suitable therapist. We are not an emergency service. If you or someone else is in immediate danger, contact your local emergency number or go to the nearest hospital.
Meet Therapists Who Can Help
Muhammad Naushad Anjum
Founder & Lead Psychologist — Couples, Marriage & Relationship Counselling
Tasmia Asghar
Clinical Psychologist, CBT, DBT & NLP Therapist
Ayesha Tariq
Clinical Psychologist — Relationship, Couples & Marriage Counselor
What Our Clients Say
“I had a really great experience at Meeting Matters Clinic in F-11. The therapists here are highly professional aur unka ravaiya bohat supportive hai. It’s not easy to find a safe space for mental health, but yahan ka mahol bohat pur-sakoon aur welcoming hai. They genuinely listen to your problems without any judgment. Highly recommended for anyone looking for good counseling in Islamabad.”
Subhan A. · Google Review
“I am truly grateful to Ms. Tasmiya Asghar and the team at Meeting Matters. I reached out during one of the most difficult periods of my life while dealing with grief and trying to be the best parent I could be for my children. Ms. Tasmiya's kindness, empathy, and guidance helped me navigate emotions that often felt overwhelming. She helped me understand my feelings, regain perspective, and think through practical ways of supporting my children and myself. I always felt respected, heard, and comfortable during our sessions. I would wholeheartedly recommend Ms. Tasmiya Asghar and Meeting Matters to anyone going through a challenging time and looking for professional support in a compassionate environment.”
Hashir K. · Google Review
“Have noticed alot of changes within myself because of the sessions I've had. My therapist is extremely kind and helpful. I've never once felt uncomfortable feeling like I'm talking to a stranger. My Dr has made me feel as if she's my own and has helped me a lot.”
Shagufta K. · Google Review
15+ Years of Experience You Can Trust
The Meeting Matters has been providing professional counseling, therapy and training since 2010 — over fifteen years of clinical experience supporting individuals, couples and families across Pakistan and around the world. Our psychologists are trained in evidence-based approaches including CBT, DBT, EMDR and psychodynamic therapy, delivered through confidential online counseling and online therapy as well as in-person sessions at our Islamabad clinic.
Explore Our Full Range of Services
Alongside specialist support for this concern, you have access to our full range of services — the same experienced team, available online or in person:
Individual Therapy
One-to-one online counseling and therapy for anxiety, depression, stress and personal growth.
Couples Counseling
Online relationship counseling for communication, conflict and rebuilding trust.
Marriage Counseling
Online marriage counseling for couples working through distress or disconnection.
Premarital Counseling
Guided conversations before marriage, available online.
Family Therapy
Family counseling for communication, parenting and conflict resolution.
Child Psychology
Child and adolescent therapy with parent guidance.
Online Therapy
Secure online therapy sessions from anywhere.
Corporate Mental Health Workshops
Workplace wellbeing programs for organisations.
Career Counseling
Support for career transitions and workplace stress.
Key Benefits
- Qualified psychologists and therapists
- Online anywhere in Pakistan
- Clinic in F-11/1, Islamabad
- Sessions in Urdu, Punjabi or English
- Evening and weekend slots
- Rated 4.7 on Google (424 reviews)
Frequently Asked Questions
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