I Think I Just Had A Panic Attack - October Health

October Content Library

I Think I Just Had A Panic Attack

Archived Forest You are reading the takeaways of an archived Forest session. Join a live Forest any time to participate.

What we covered

At some point in our lives, many of us have experienced the overwhelming sensation of a panic attack. It can be a terrifying and disorienting experience, leaving us to wonder what just happened and how to cope. Understanding panic attacks and having effective strategies in place can make a significant difference in managing them.

What is a Panic Attack?

A panic attack is a sudden, intense episode of fear that triggers severe physical and emotional reactions. It can come on without warning and typically peaks within a few minutes. While the experience can be deeply distressing, it's essential to remember that panic attacks are treatable, and effective coping strategies are available.

Possible Causes of Panic Attacks

Panic attacks can be triggered by various factors, and individual experiences may vary. Some common possible causes include:

  • Stress and Anxiety: Overwhelming stress or anxiety can increase the likelihood of experiencing a panic attack.
  • Traumatic Events: Past traumatic experiences can contribute to the onset of panic attacks.
  • Genetic Predisposition: Some individuals may have a genetic predisposition to anxiety and panic disorders.
  • Major Life Changes: Significant life events, such as job changes, relocation, or relationship challenges, can lead to heightened stress and panic attacks.

Recognizing the Symptoms

Understanding the symptoms of a panic attack can help you differentiate it from other conditions and seek appropriate support. Common symptoms include:

  • Rapid heartbeat or palpitations
  • Shortness of breath or feeling of choking
  • Sweating, trembling, or shaking
  • Chest pain or discomfort
  • Nausea or abdominal distress
  • Dizziness, lightheadedness, or faintness
  • Feelings of detachment or derealization

Effective Coping Strategies

When encountering a panic attack, it's crucial to have effective coping strategies in place to help manage the experience and reduce its impact. Here are some strategies that can be helpful:

  • Deep Breathing Exercises: Practice deep, slow breathing to help calm your body's physiological response.
  • Grounding Techniques: Engage in grounding exercises, such as focusing on your senses or surroundings to regain a sense of control.
  • Mindfulness and Meditation: Incorporate mindfulness practices and meditation into your daily routine to reduce overall stress levels.
  • Seeking Support: Reach out to a trusted friend, family member, or mental health professional for support and guidance.

Join Our Session

If you've recently experienced a panic attack or want to learn more about managing them, consider joining our digital group session. In this session, we'll delve into a deeper understanding of panic attacks and practical strategies for coping when you experience one. Our goal is to provide a supportive environment where you can gain valuable insights and tools to navigate these challenging experiences.

October provides digital group sessions, assessments, and content about mental health, offering practical support and education to help individuals effectively manage their mental well-being in the workplace and beyond. Don't hesitate to seek support and connect with others who may be experiencing similar challenges.


While panic attacks can be frightening, it's crucial to remember that they can be managed with the right strategies and support. By gaining a better understanding of panic attacks and learning effective coping techniques, you can empower yourself to navigate these experiences with resilience and strength.

Remember, you are not alone, and seeking support is a proactive step toward managing your mental well-being.

If you're interested in learning more, we encourage you to join our upcoming session to gain valuable insights and connect with a supportive community.

Take care, and remember that you have the strength to overcome these challenges.

Head over to the Live Forest now or browse more Archived Forest content in the library.

Related reading...

Looking for more?
Download October for Free.

Disclaimer: The creation of this content was assisted by an artificial intelligence (AI) technology powered by the October Companion. While every effort has been made to ensure its accuracy and reliability, we cannot guarantee that it’s error-free or suitable for your intended use. The information provided is intended for general informational purposes only and should not be construed as professional advice. We recommend that you consult with a qualified professional for guidance specific to your individual circumstances. We do not accept any liability for any loss or damage that may arise from reliance on the information provided in this content.