Excessive worry: Constant “what if” thoughts about the future. Racing thoughts: Trouble slowing down your mind. Fear of losing control: Worry you might faint, “go crazy,” or embarrass yourself. Anticipatory anxiety: Fear of the next attack or stressful situation. Restlessness: Feeling on edge or unable to relax. Difficulty concentrating: Mind feels foggy or distracted. Irritability: Being more easily frustrated or tense.
Racing heartbeat (palpitations): Feels like your heart is pounding or skipping beats. Shortness of breath: A tight chest, difficulty getting a deep breath. Chest pain or pressure: Often mistaken for a heart attack. Dizziness or lightheadedness: Feeling faint or unsteady. Sweating or chills: Sudden flushes of heat or cold. Shaking or trembling: Hands, legs, or full-body tremors. Muscle tension: Stiffness, especially in shoulders, jaw, or neck. Nausea or stomach upset: “Butterflies,” cramps, or discomfort. Tingling or numbness: Often in hands, feet, or face. Difficulty sleeping: Trouble falling asleep or staying asleep due to worry.
Panic attacks often bring sudden, intense versions of the symptoms above. They typically peak within 10 minutes and may include: Overwhelming sense of doom: Feeling like something terrible is happening. Fear of dying: Believing you’re having a heart attack or can’t breathe. Out-of-body feeling: Derealization (world feels unreal) or depersonalization (feeling disconnected from yourself).
These symptoms are real and can feel frightening, but they are the result of your body’s alarm system misfiring—not actual physical danger. Understanding them is the first step to breaking the fear cycle.