creative writing panic attack

How To Describe a Panic Attack in Writing (Ultimate Guide)

As a writer, capturing the intricate details of a panic attack with accuracy and sensitivity is crucial.

It’s not just about crafting compelling narratives but also about raising awareness and fostering empathy.

Here’s how to describe a panic attack in writing:

Describe a panic attack in writing by focusing on triggers, physical symptoms, emotional responses, thought processes, aftermath, and social impact. Use vivid, relatable language and avoid clichés and overdramatization for an accurate portrayal.

Keep reading to learn everything you need to know about how to describe a panic attack in writing.

How To Describe a Panic Attack in Writing (Realistically)

Table of Contents

To realistically describe a panic attack in writing, you must know and cover:

• Triggers – These can range from specific phobias, such as fear of enclosed spaces (claustrophobia), to more general triggers like stress, overexertion, or even certain thoughts. It’s important to note that sometimes panic attacks may occur without any apparent trigger.
• Symptoms – Panic attack symptoms can be physical and emotional. They often include feelings of intense fear or impending doom, accelerated heartbeat, perspiration, shivering, difficulty breathing, and sensations of spiraling out of control or losing sanity.
• Emotional Expression – People experiencing panic attacks might exhibit their fear and discomfort in a variety of ways. This could range from crying and screaming to complete silence and withdrawal.
• Mental Expression – The mental turmoil during a panic attack can be intense. It can manifest as racing thoughts, heightened fear, confusion, or the feeling of being detached from reality.
• Aftermath – After a panic attack, the individual often feels drained and may need time to recover. They could experience lingering fear about having another attack, which can impact their day-to-day activities.
• Social Impact – Panic attacks can affect relationships and social interactions. The person might start avoiding social situations for fear of having an attack, leading to isolation and strained relationships.

Don’t worry: we’re going to dive into each one of these areas right now.

How to Describe the Triggers of a Panic Attack in Writing

There can be many triggers for a panic attack.

Read through these examples to get inspired to write about panic attacks. A good tip I’ve found is to connect the trigger to the plot and theme of the story.

1. The Unexpected Phone Call

Many panic attacks don’t require an immediate, visible threat.

Something as simple as an unexpected phone call can trigger an attack in someone prone to anxiety.

The sudden ringing of the phone, the worry about who’s on the other end or what news they might bring—these elements can serve as triggers.

The shrill ring of the phone sliced through the room’s silence, ripping Sam from his focused state. His heart pounded against his rib cage, an unrelenting rhythm of fear. Each successive ring was like a strike of lightning, jolting him further into an abyss of dread.

2. An Innocuous Reminder

Objects, smells, locations, or even specific phrases can serve as triggers for panic attacks.

These triggers may seem harmless to the average person, but they can be tied to past traumatic events or negative experiences for the individual experiencing the panic attack.

Upon entering the room, the faint scent of lavender immediately filled Lisa’s senses. It was the same aroma that used to linger on her mother’s clothes. Her heartbeat quickened, a bead of sweat formed at her temples, and she was quickly enveloped by an avalanche of panic, brought on by this innocent reminder of her loss.

3. The Unseen Specter of Stress

Chronic stress can also be a trigger for panic attacks.

It could be stress from work, relationships, health, or any other aspect of life. The constant strain can make a person more susceptible to panic attacks.

For weeks, Paul had been feeling the weight of the world on his shoulders, each project deadline acting like another brick in the wall of stress he had to contend with. As the emails piled up in his inbox, a familiar icy fear began to crawl up his spine, triggering the all-too-familiar onset of a panic attack.

4. The Quiet Room Trigger

Sometimes, triggers can stem from places or states of being that are generally considered peaceful.

For instance, being alone in a quiet room can trigger a panic attack for some, as the silence might heighten their sense of isolation and amplify their fears.

Jason sat alone in the quiet room, the silence pressing against his ears. Each tick of the clock seemed to echo in the vast emptiness, amplifying his feelings of isolation. As his fears began to take shape in the shadows, the familiar grip of panic tightened around his chest.

5. A Flash of a Traumatic Past

Triggers often bring back memories or flashbacks of a traumatic past.

The trigger catapults the person right back to a terrifying experience, initiating a panic attack.

The crash of the dishes hitting the floor sent Alice spiraling back to that night. Her heart pounded in her chest, mimicking the rhythm of her past fear. Each echo of the crash was a flashback, a trigger pulling her into the throes of a panic attack.

6. The Phantom of the Mind

Some panic attacks can be triggered by seemingly nothing at all.

They sneak up on the person, a phantom born from the mind, causing fear and confusion along with the usual physical symptoms.

Out of nowhere, the panic attack pounced on Brian. It was a phantom of his mind, invisible but terrifying, sending him into a state of terror even though there was no discernible reason for his fear.

How To Describe the Physical Symptoms of Panic Attacks in Writing

Let’s start with a list of the symptoms.

And then we will explore how to best describe several of the most likely symptoms.

List of Panic Attack Symptoms

• Perspiring excessively
• Quivering or quaking
• Difficulty breathing or gasping for air
• Sensation of being strangled
• Discomfort or ache in the chest
• Stomach upset or abdominal pain
• Feeling faint or a sensation of the room spinning
• Sudden cold chills or intense heat flashes
• Pins and needles or loss of sensation
• Feeling detached from oneself or reality
• Terrified of spiraling out of control or losing one’s sanity
• Mortal fear or apprehension of imminent death

Here is a good, short video about what a panic attack looks like in real life:

1. A Wave of Nausea

The signs of a panic attack can change from person to person, and feeling sick to your stomach is one of these possible signs.

The individual may feel as if they’re about to vomit, even if they haven’t eaten anything that could have upset their stomach.

This feeling can contribute to the overall sense of dread and discomfort.

Suddenly, a wave of nausea swept over Rebecca. It was an intense, all-consuming feeling as if she were on a boat being rocked by a stormy sea. The room seemed to spin, adding to her sense of unease, and she was acutely aware of the terrifying onset of a panic attack.

2. Racing Heartbeat

A rapid, pounding heartbeat is one of the most common symptoms of a panic attack.

It can feel so strong that the individual worries they’re having a heart attack, which can further exacerbate the panic attack.

Her heartbeat pounded in her ears, a galloping stallion that wouldn’t be tamed. Each beat echoed her growing fear, becoming the overwhelming soundtrack to the panic attack that gripped her.

3. The Cold Grip of Fear

The experience of a panic attack can often feel as though an icy hand is squeezing the heart, causing an indescribable feeling of fear that seems to radiate from within.

This can be a powerful way to describe the emotional toll of a panic attack.

Adam felt as though a hand of ice had reached inside his chest, gripping his heart with a vice-like hold. It was an unshakeable fear, one that seemed to seep into his bones, magnifying the panic that was rapidly overtaking him.

4. Stolen Breath

Breathlessness is one of the key physical symptoms of a panic attack.

The person may feel as if someone or something has stolen their breath, causing further anxiety and fear.

Ben felt as if someone had punched him in the gut, stealing his breath. He gasped for air, but each breath felt shallower than the last. The terror of not being able to breathe properly further fueled the panic attack.

5. The Dizzying Heights of Fear

The experience of a panic attack can be likened to standing at dizzying heights, where the world seems to spin, and a fall feels inevitable.

This can serve to illustrate both the physical symptom of dizziness and the fear associated with panic attacks.

Anna felt as if she were standing at the edge of a tall building, the world spinning around her. Her heart pounded in her chest like a drum, amplifying her fear of the dizzying heights of her panic.

How to Describe the Emotional Side of Panic Attacks

Panic attacks not only come with physical symptoms but also emotional ones.

And the emotional impact can be significant.

Here is what you need to know to describe the emotional side of panic attacks.

1. The Cold Grip of Fear

2. the suffocating spiral.

Panic attacks can feel like being trapped in a downward spiral, a feeling of suffocation from which there seems to be no escape.

This can contribute to the overwhelming sense of fear and the urgency to escape the situation.

Emily felt as though she were spiraling down a never-ending abyss, each breath becoming more labored, each heartbeat pounding louder and faster. She was a prisoner to her own fear, held captive by the panic that had her in its merciless grip.

3. Overwhelming Tidal Wave

Description:

The emotional turmoil during a panic attack can often be likened to a tidal wave.

It can start as a mere ripple of discomfort, gradually building in intensity until it becomes an overwhelming surge of fear that crashes over the person, leaving them feeling helpless and terrified.

Mark felt a ripple of unease, small at first, but rapidly growing in intensity. It was like a tidal wave of fear, building with each passing second, ready to crash over him with all its might. He was powerless against the onslaught of panic that was about to engulf him.

4. The False Calm

The aftermath of a panic attack can often feel like the calm after a storm.

But this calm can be deceptive, with the individual feeling drained, shaky, and still somewhat anxious.

The storm of panic had passed, leaving Lilly in a state of deceptive calm. Her body felt drained, her hands were still trembling, and a thin veil of anxiety hung over her like an unwanted shroud.

5. Swirling Maelstrom of Fear

To describe the emotional side of a panic attack, think of it as a swirling maelstrom of fear and anxiety.

This metaphor underscores the intensity and unpredictability of the feelings during an attack.

The panic attack descended upon Sarah like a maelstrom, a swirling vortex of fear and anxiety. It twisted and turned unpredictably, dragging her down into its tumultuous depths, her world spinning out of control.

6. Paralyzed by Panic

During a panic attack, the person may feel completely paralyzed, as if an unseen force has bound them.

This description communicates the terrifying immobility that one can feel during an episode.

David felt an unseen force pushing him down, holding him in place. His muscles wouldn’t obey his commands, and he found himself unable to move. He was paralyzed by the panic, trapped in his own body, as terror gripped him.

How to Describe the Mental Side of a Panic Attack

There is also a mental side of panic attacks.

Keep reading to find out how to describe the mental impact of your character’s panic.

1. Unwanted Thought Intrusion

During a panic attack, unwanted, intrusive thoughts can take hold.

They are often negative and fear-inducing, which can make the panic attack even more distressing.

Her mind became a battlefield, filled with unwanted intruders that took the form of fearsome thoughts. Each one was darker and more terrifying than the last, exacerbating the panic that she was already struggling to control.

2. Warped Reflection

A person experiencing a panic attack may feel like they’re looking at the world through a distorted lens.

Their thoughts can become twisted, intensifying their fears and contributing to the overall panic.

The world seemed to warp around George, as though he were looking at it through a twisted piece of glass. His thoughts spiraled out of control, each one more distorted than the last, amplifying the panic that was already coursing through him.

3. The Self-Doubting Torrent

During a panic attack, the person may be plagued by self-doubting and self-deprecating thoughts.

They can feel like a torrent, overwhelming the person and exacerbating their panic.

Each thought was a drop in the torrent of self-doubt that filled Matthew’s mind. They flowed together, forming a river of negativity that threatened to drown him, fueling the panic that had taken hold.

How to Describe the Progression of Panic Attacks in Writing

Panic attacks happen in stages that withdraw, rise up, and overlap in a giant messy blender of experience.

Here are some of ways to describe the progression.

1. The Avalanche of Fear

Panic attacks vary in intensity—some may feel like a sudden avalanche of fear, hitting the individual with a force that leaves them breathless and terrified.

Suddenly, the panic attack hit Tom, an avalanche of fear that swept him off his feet. It was a brutal force, all-consuming, leaving him gasping for breath in its devastating wake.

2. The Creeping Shadow of Panic

Some panic attacks don’t hit suddenly but creep in slowly, much like a shadow gradually covering a room.

This creeping panic can be just as terrifying, as the individual can feel it approaching but feels powerless to stop it.

Mia could feel the panic attack creeping in, like a shadow slowly enveloping her. She felt a sense of impending doom, a cold fear slowly spreading through her body, turning her insides to ice.

3. The Quickening Storm

The pace of a panic attack can escalate quickly.

What might begin as a simple unease can swiftly grow into a tempest of terror, heightening the sense of unpredictability and fear.

The unease began as a small cloud in Jacob’s mind. But within seconds, it grew into a thunderstorm of panic. The swift escalation left him breathless, his heart pounding like a drum against his ribs.

4. The Gathering Dread

Some panic attacks develop gradually, the fear and anxiety gathering momentum over time.

This build-up can add to the stress and the sense of inevitability that exacerbates the panic attack.

Over the course of the afternoon, Olivia could feel the panic attack building. Each hour, her anxiety intensified, the dread growing like a storm on the horizon. By the time it hit, she was a tangled mess of fear and helplessness.

5. The Lingering Fog

Panic attacks can leave a residual feeling of unease, like a fog that doesn’t quite lift.

This “fog” can linger for hours or even days, serving as a harsh reminder of the attack.

Even after the worst of the panic attack had passed, a lingering fog of anxiety remained around Noah. It dulled his senses and cast a gray hue over everything, a constant reminder of his recent battle with fear.

6. The Ebbing Tide of Panic

The progression of a panic attack can be described as an ebbing tide.

Just as the sea gradually retreats after high tide, the symptoms of a panic attack also recede slowly, leaving the individual feeling drained but somewhat relieved.

Like an ebbing tide, the symptoms of her panic attack started to recede. The pounding in her chest slowed, her breath started to come easier, and the stranglehold of fear began to loosen. Lily was left feeling as though she had run a marathon, drained yet relieved that the worst was over.

7. The Numbness After the Storm

After a panic attack, a person may feel numb, emotionally and physically drained.

This numbness can last for a while, serving as a stark reminder of the intensity of the experience.

After the storm of her panic attack had passed, Lisa was left feeling numb. Her body felt heavy, her mind a blank slate. The world around her seemed distant, muted, as if she were viewing it from the other side of a foggy window.

How to Describe the Social Impact of Panic Attacks in Writing

We can’t overlook the effect that panic attacks have on relationships – both personally and professionally.

1. The Isolation of Panic

Panic attacks can often make a person feel isolated, even when they’re surrounded by people.

This sense of isolation can add to their distress and contribute to the severity of their attack.

Even in the crowded room, David felt a deep sense of isolation. His panic attack set him adrift in a sea of people, lost and alone. The noise around him seemed to fade into the background as his fear took center stage, amplifying his sense of being alone.

2. The Strain on Relationships

Panic attacks can strain relationships.

The person experiencing the attacks may withdraw from loved ones, or their loved ones might not fully understand what they’re going through.

This can cause tension and misunderstanding.

Ever since her panic attacks started, Sarah could feel a growing distance between her and her friends. She often withdrew, fearing an attack in their presence, and their lack of understanding only amplified her sense of isolation. The strain was palpable, adding another layer of worry to her already burdened mind.

3. The Disruption in Work and Relationships

Panic attacks can significantly impact a person’s work performance and professional relationships.

The unpredictability of attacks can cause them to avoid certain situations or tasks.

Lack of understanding from colleagues can lead to feelings of isolation and stress, further impacting their work and interpersonal relationships.

Since the onset of his panic attacks, John found it increasingly difficult to perform at work. Important meetings triggered his anxiety, making him avoid them. His productivity slipped, and the lack of understanding from his colleagues made him feel increasingly isolated. The ripple effects of his panic attacks were seeping into his professional life, disrupting his performance and straining his work relationships.

How to Write a Panic Attack in First Person

Writing a panic attack in the first person can make it more intimate and allow the reader to step directly into the character’s shoes.

Here’s how you can do it:

• Use “I” Statements – First-person narration uses “I” statements, which can make the narrative more personal and engaging.
• Convey Physical Sensations – Describe the physical sensations as the character experiences them. Example: “My heart is racing like a runaway train, and I can feel the sweat trickling down my back. My hands shake, and I can barely catch my breath.”
• Portray the Emotional Experience – Communicate the character’s emotions during the attack. Example: “Fear is consuming me, swallowing me whole. I feel like I’m falling into a bottomless pit of terror, and there’s no way out.”
• Express the Cognitive Experience – Share the character’s thoughts and fears. Example: “Thoughts are racing through my mind: ‘I can’t control this. I can’t breathe. What if someone sees me like this?’ The thoughts are as suffocating as the fear itself.”
• Describe the Aftermath – Don’t forget to write about how the character feels after the panic attack. Example: “When the fear finally recedes, I’m left feeling hollow, as if the panic attack has drained every ounce of energy from me. The dread of experiencing another attack lingers, casting a shadow over my relief.”

Remember, the goal is to write a realistic, empathetic portrayal of a panic attack that respects the serious nature of the experience and connects with the reader.

Best Words to Describe a Panic Attack

• Terrifying: Causing extreme fear
• Overwhelming: Difficult to fight against
• Intense: Of extreme force, degree, or strength
• Sudden: Happening or coming quickly and unexpectedly
• Debilitating: Making someone very weak and infirm
• Unpredictable: Not able to be predicted
• Crippling: Causing severe impairment
• Paralyzing: Causing incapacity or powerlessness
• Alarming: Worrying or disturbing
• Frenzied: Wildly excited or uncontrolled
• Hysterical: Deriving from or affected by uncontrolled extreme emotion
• Frantic: Distraught with fear or anxiety
• Panicky: Feeling or characterized by panic
• Fearful: Feeling afraid; showing fear or anxiety
• Anxious: Feeling or showing worry or nervousness
• Distressing: Causing anxiety or stress
• Dread-filled: Full of great fear or apprehension
• Horrifying: Causing horror or great fear
• Stressful: Causing mental or emotional stress
• Harrowing: Acutely distressing
• Frightening: Making someone afraid or anxious; terrifying
• Agonizing: Causing great physical or mental pain
• Chaotic: In a state of complete disorder and confusion
• Disturbing: Causing anxiety; worrying
• Unnerving: Making one feel nervous or frightened
• Exhausting: Making one feel very tired
• Devastating: Highly destructive or damaging
• Threatening: Having a hostile or deliberately frightening quality or manner
• Pulsating: Expand and contract with strong regular movements
• Jarring: Incongruous in a striking or shocking way; clashing
• Maddening: Extremely annoying; infuriating
• Catastrophic: Involving or causing sudden great damage or suffering
• Shattering: Upsetting; distressing
• Tormenting: Causing severe physical or mental suffering
• Crushing: Overwhelming and devastating
• Petrifying: So frightening as to cause one to be unable to move; terrifying
• Disorienting: Causing one to lose their sense of direction
• Turbulent: Characterized by conflict, disorder, or confusion; not controlled or calm
• Quaking: Shaking or trembling from fear or anxiety
• Fracturing: Breaking or causing to break
• Convulsing: Suffer violent involuntary contraction of the muscles, producing contortion of the body or limbs
• Spiraling: Constantly getting worse or more intense
• Crumbling: Break or fall apart into small fragments, especially as part of a process of deterioration
• Collapsing: Suddenly fall down or give way
• Suffocating: Feeling trapped and oppressed
• Hammering: Pounding repeatedly and relentlessly
• Gripping: Firmly holding the attention or interest of; exciting
• Looming: Appearing as a shadowy form, especially one that is large or threatening
• Overpowering: Too strong to be resisted or controlled.

Phrases to Describe a Panic Attack in Writing

Consider these phrases when learning how to describe a panic attack in writing:

• “A tsunami of fear washing over me”
• “A runaway train of panic, accelerating with each heartbeat”
• “Caught in the vice grip of terror”
• “An onslaught of dread, drowning all rational thought”
• “A vortex of fear, sucking me into its terrifying depths”
• “A sudden plunge into an icy ocean of panic”
• “An electrical storm of fear, jolting through my body”
• “An echo chamber of dread, amplifying each terrified thought”
• “A rollercoaster of terror, each second escalating the fear”
• “An avalanche of panic, burying me under its crushing weight”
• “Swept up in a whirlwind of raw, uncontrolled fear”
• “Feeling as if I’m free-falling through a void of panic”
• “A deafening alarm of terror ringing in my mind”
• “An erupting volcano of fear, spewing panic into every corner of my mind”
• “A tightening coil of dread, constricting my breath”
• “An untamed beast of fear, rampaging through my thoughts”
• “A wildfire of panic, rapidly consuming my calm”
• “An earthquake of terror, shaking my sense of safety”
• “Caught in a hurricane of fear, the eye of panic at its core”
• “A shadow of dread, creeping into every thought”
• “An explosion of panic, shattering my composure”
• “An icy grip of fear, freezing me in place”
• “A suffocating cloud of dread, filling my lungs”
• “A sudden lightning strike of panic, illuminating my fears”
• “A maze of terror, each turn leading to more panic”

Biggest Mistakes Writers Make When Describing Panic Attacks

Describing panic attacks accurately and realistically can be a challenging task for many writers.

Here are some of the most common mistakes writers make:

1. Overdramatization

While panic attacks are indeed intense and terrifying, overdramatizing them can lead to a portrayal that feels unrealistic or exaggerated.

It’s crucial to remember that panic attacks, though they feel life-threatening to the person experiencing them, are not actually dangerous.

It’s really easy to go too far (less is more).

2. Ignoring the Aftermath

Many writers focus solely on the attack itself and neglect to describe the aftermath.

Panic attacks often leave individuals feeling drained, shaky, and apprehensive about future attacks.

Including these details can lend credibility to your portrayal.

3. Failing to Include Physical Symptoms

Panic attacks involve intense physical sensations, such as heart palpitations, shortness of breath, sweating, and dizziness.

Some writers focus solely on the emotional experience and omit these vital details.

Combine the physical with the emotional and mental for the best results.

4. Neglecting Individual Differences

Not everyone experiences panic attacks in the same way.

Some people might feel a sense of unreality or detachment, while others might be convinced they’re having a heart attack.

Remember to personalize the experience based on your character’s perspective and history.

5. Using Clichés

Phrases like “paralyzed with fear” or “heart pounding like a drum” are often clichéd and can make your writing feel less authentic.

Instead, use unique metaphors and similes to depict the character’s experience.

I’m not saying that you can never uses these common phrases – they are cliches for a reason.

However, use them sparingly and strategically.

6. Misrepresenting Triggers

There are many different things that can set off a panic attack, affecting a person’s work, relationships, and self-esteem.

However, some writers make the mistake of oversimplifying or misunderstanding these triggers.

Take time to learn and correctly “show” triggers for panic attacks.

7. Inaccurate Portrayal of Recovery

Panic attacks are typically followed by a period of intense fear about having another attack.

This anticipatory anxiety can lead to changes in behavior, such as avoiding certain places or situations.

Misrepresenting or neglecting this aspect of panic disorder can lead to an incomplete portrayal.

8. Overlooking the Impact on Daily Life

Panic attacks can have a significant impact on an individual’s quality of life, affecting their work, relationships, and self-esteem.

Ignoring these consequences can result in a shallow depiction of the disorder.

You want deep and guttural descriptions.

Final Thoughts: How to Describe a Panic Attack in Writing

The key to describing anything in writing is simplicity and authenticity.

Keep your words raw, vulnerable, and honest.

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• How To Describe a House in Writing (21 Tips for Beginners)
• How to Describe a Scary Clown in Writing (130 Words + Tips)
• How to Describe Pain in Writing: 45 Best Tips with Examples
• How To Write a Scream (Ultimate Guide + 20 Good Examples)

National Institute of Health (NIH) – Research on Panic Attacks Cleveland Clinic – Panic Attacks & Panic Disorder

Writing Nestling

How To Describe A Panic Attack In Writing (10 significant steps)

Describing a panic attack in writing is akin to navigating a tumultuous sea of emotions, thoughts, and physical sensations.

It is an endeavor that calls for a delicate balance between empathy and precision, as the writer strives to convey the complex and often overwhelming experience of panic with authenticity.

Through carefully chosen words, vivid imagery, and nuanced descriptions, the writer seeks to bring the reader into the heart of the storm, allowing them to not only witness but also deeply feel the disorienting torrent of fear, anxiety, and desperation.

To describe a panic attack is to embark on a literary journey that transcends the boundaries of language, inviting readers to step into the shoes of those who have weathered this internal tempest, offering insight into a realm often hidden from view.

Table of Contents

How To Describe A Panic Attack In Writing

Describing a panic attack in writing involves a step-by-step process that aims to capture the multifaceted nature of the experience. Here’s how to do it:

Research and Understanding:

Begin by researching panic attacks to understand their physiological, psychological, and emotional aspects. This will provide a foundation for accurate portrayal.

Choose a Perspective:

Decide whether to describe the panic attack from a first-person or third-person perspective. Both choices offer unique insights into the internal struggle.

Setting the Scene:

Create a vivid atmosphere by describing the surroundings using sensory details. Consider time, place, weather, and any elements that contribute to the mood.

Internal Sensations:

Detail the physical sensations that accompany panic attacks, such as heart palpitations, shortness of breath, trembling, and sweating. Use descriptive language to convey the intensity.

Cognitive Chaos:

Depict the racing thoughts, confusion, and mental turmoil that often accompany panic attacks. Show the struggle between rationality and irrationality.

Emotional Turmoil:

Express the overwhelming fear, dread, and impending doom that characterize panic attacks. Use metaphors and similes to intensify emotions.

Inner Dialogue:

Capture the inner monologue, self-doubt, and negative self-talk that contribute to the distress. This gives insight into the protagonist’s internal conflict.

Physical Sensations:

Detail the physical symptoms that the person experiencing the panic attack might feel. This can include rapid heartbeat, shortness of breath, sweating, trembling, dizziness, and chest pain.

Emotional State:

Depict the intense fear and anxiety that the person is feeling. Use descriptive language to convey the overwhelming sense of dread, the feeling of losing control, and the fear of imminent danger.

Discuss common triggers, such as stressful situations, phobias, social anxiety, and trauma. Emphasize that panic attacks can occur unexpectedly as well, causing further distress.

Setting the Stage:

Imagine stepping into a world where every heartbeat echoes like a drum, where even the air you breathe seems charged with an electric tension.

The sun hangs low in the sky, casting long shadows that dance upon the ground. The air is heavy with an impending storm, and a distant rumble of thunder sends shivers down your spine.

It’s as if the atmosphere itself is holding its breath, waiting for something unknown yet inevitable. This is the moment before the storm breaks, the calm before chaos, and you’re standing right at the heart of it all, senses alive and anticipation building.

The Descent into Panic:

As sanity begins to crumble, the body betrays its calm facade.

The heart becomes a relentless drummer, its beats racing like wild hooves against the cage of ribs. Breaths turn shallow, a desperate grasp for the elusive oxygen that seems to have abandoned its duty.

Tremors seize hold, vibrating from fingertips to the core, while a cold sweat descends like a frosty curtain. In the mind’s labyrinth, thoughts collide like runaway trains, each carriage carrying a cargo of fear, doubt, and confusion.

It’s a symphony of chaos, a ballet of dread, as panic’s inexorable gravity pulls everything into its suffocating vortex.

Shortness of breath and difficulty breathing

The air, once a familiar friend, now turns traitor, slipping through tightened passages like sand through clenched fists.

Lungs that once expanded with ease now labor as if burdened by invisible chains. Each inhale is a battle fought against an unseen force, a struggle that leaves the chest constricted, aching for relief.

The very act of breathing, once an autonomic rhythm, now demands conscious effort, a desperate grasp for life-giving oxygen.

As the walls of the world seem to close in, the body’s plea for air echoes in the mind, a primal reminder of the fragile balance between existence and the abyss.

Confusion and disorientation

Thoughts, once orderly sentinels, now revolt into a riotous frenzy, a cacophony of discordant voices clashing in the mind’s arena.

The familiar pathways of reason are obscured, replaced by a labyrinth of tangled threads that lead nowhere. Concepts that once held clarity crumble like ancient parchment, leaving a residue of bewilderment.

Time itself becomes a slippery eel, sliding through grasping fingers, its true nature distorted by the mind’s disarray.

Reality splinters into fractured pieces, and the world takes on a surreal hue, as if painted by a mad artist. In the midst of this cognitive tempest, the self becomes a sailor lost in a fog, desperately seeking the lighthouse of coherence amid the storm of confusion.

Overwhelming sense of dread:

Dread, that ancient and primal specter, rises like a tidal wave, swallowing every other emotion in its path. It’s a weight that presses down upon the soul, a suffocating blanket that smothers any glimmer of hope.

A dark cloud, heavy with foreboding, casts its shadow across every thought, every heartbeat, reminding the heart that its steady rhythm is but a whisper against the thunderous roar of impending disaster.

It’s a sensation that defies reason, transcending the boundaries of logic and lodging itself deep within the marrow. Every nerve is a live wire, pulsating with a fear that’s as primal as it is inexplicable.

The overwhelming sense of dread wraps its fingers around the psyche, tightening its grip with each passing second, until the world itself seems poised on the precipice of a nameless abyss.

Feeling of detachment from reality:

Reality becomes an elusive phantom, slipping through grasp like sand through loosely clenched fingers. The world, once solid and dependable, now takes on the quality of a dream, a mirage dancing at the edges of perception.

The senses, dulled and distant, convey a distorted version of the truth, like a funhouse mirror reflecting a warped reflection.

It’s as if a veil has been drawn between the self and the world, leaving a disconcerting hollowness in its wake. Actions and events unfold as if through a thick fog, leaving the mind suspended in a state of uncertain suspension.

In this realm of detachment, the self is both observer and observed, a ghostly presence haunting the fringes of reality, yearning for reconnection but held back by the intangible threads of disconnection.

Describing the Internal Struggle:

Within the echoing chambers of the mind, a battle rages with the ferocity of a storm at sea. Reason and panic lock horns in a clash of titans, their conflict a symphony of discordant notes that reverberate through every thought.

The self stands at the crossroads of this turmoil, a hesitant traveler torn between the well-trodden path of logic and the uncharted wilderness of fear.

The inner dialogue is a tempest of contradictions, with self-doubt and self-assurance waging a constant war, each word a weapon, each thought a battlefield.

It’s a struggle that’s both intimate and universal, a portrayal of the human spirit’s tenacity in the face of its own vulnerabilities.

Self-doubt and negative self-talk:

Amid the chaotic fray of emotions, self-doubt emerges as a relentless adversary, its whispers more piercing than any battle cry.

Negative self-talk, that venomous serpent, weaves its way through the labyrinth of thoughts, poisoning the well of self-assurance.

Every decision is tainted by its insidious influence, every action second-guessed, every accomplishment belittled. It’s a constant barrage of demeaning commentary, a barrage that erodes confidence like waves against a fragile shoreline.

The mind becomes a battleground where the fiercest opponent is one’s own reflection, and the wounds inflicted by self-doubt cut deeper than any external adversary could.

Inner conflict between reason and panic:

As the storm of panic gathers momentum, reason stands firm like a lighthouse, casting its steady beam of logic against the tumultuous waves.

Yet, panic is a wild tempest that thrashes against the shores of reason, seeking to obliterate its light. The clash between the two is a tumultuous dance, a relentless tug-of-war that strains the very fabric of the psyche.

Reason tries to soothe the raging waters with facts and analysis, while panic rides the currents of irrationality, threatening to capsize the fragile vessel of composure.

It’s a battle of intellect against instinct, a duel that leaves the mind’s landscape scarred with the marks of internal warfare.

Flashbacks or intrusive memories:

Amid the chaos of the present, the past emerges like a specter, haunting the recesses of the mind with a vengeance.

Flashbacks and intrusive memories are the ghosts of experiences once lived, now resurrected to torment the present moment. They crash upon the consciousness like tidal waves, their vividness rendering them impossible to ignore.

In the midst of panic’s frenzy, these unwelcome apparitions pull the mind into a whirlpool of recollections, each one carrying the weight of its original emotion.

The boundary between then and now blurs, as the present is consumed by the flames of the past, intensifying the internal tempest with every remembered detail.

External Observations:

As panic’s grip tightens, the world becomes a surreal tableau, each detail etched with an almost otherworldly clarity.

The surroundings, once mere backdrops, transform into hyper-realistic dioramas, their edges sharpened as if seen through a magnifying glass. Yet, as the senses become acutely attuned, a disconcerting disconnection takes hold.

Faces, once familiar constellations, morph into enigmatic mosaics of expression, their meaning indecipherable in the labyrinth of panic.

It’s a disorienting dance of heightened awareness and disengagement, a paradoxical state where everything is seen and nothing is truly comprehended.

In this maelstrom, the world itself seems to flicker at the edges, like a glitch in reality’s matrix, as the external observations mirror the internal tumult.

Disconnection from the environment:

Amid the frenzy of panic, the environment undergoes a profound metamorphosis, as if seen through a fractured lens.

What was once familiar becomes alien, a landscape inhabited by phantoms of recognition. The world’s contours blur and colors fade, replaced by a monotone haze that obscures the boundaries between objects.

Even the most mundane sounds—footsteps, whispers, the rustling of leaves—take on a discordant timbre, their origins shrouded in uncertainty.

It’s a realm of detachment, where the senses are both heightened and numbed, where the environment is a shifting mirage that slips through fingers like sand. In this disconnection, the self becomes adrift, a lone wanderer in a landscape that seems to have forgotten its coordinates.

Climax and Resolution:

In the crescendo of panic’s symphony, there comes a point of no return—the climax. It’s as if the world holds its breath, teetering on the precipice of an abyss.

Heartbeats thunder like a war drum, thoughts are a cacophony of chaos, and every fiber of being is consumed by the tempest. But just as the storm reaches its zenith, a flicker of clarity emerges.

The resolution, a distant beacon, beckons with a promise of calm. Slowly, like a mist lifting, the tempest recedes, replaced by a fragile serenity.

Heartbeats soften their frantic pace, thoughts coalesce into coherence, and the soul emerges from the abyss, battered but unbroken. It’s a moment of redemption, a reminder of the indomitable strength within.

In the aftermath of the storm, the resolution becomes a testament to the human spirit’s capacity to weather even the most ferocious of emotional hurricanes.

Peaking of Panic Symptoms:

In the zenith of the storm, panic’s grip becomes an iron vise, squeezing every fiber of one’s being with merciless intensity.

Heartbeats echo like the thunder of war drums, reverberating through the chest as if threatening to burst free. Breath becomes a frantic chase, a desperate grasp for air that feels perpetually out of reach.

The body trembles as if seized by invisible hands, and a cold sweat blankets the skin like a second skin of dread.

Thoughts are a whirlwind of chaos, a symphony of discordant notes that drown reason in their cacophony. It’s a moment of culmination, where the body’s fight-or-flight response reaches its zenith, and the world narrows to a tunnel of panic.

The peaking of panic symptoms is a tumultuous crescendo, a storm within that mirrors the chaos without.

Culmination of physical and emotional distress:

In the crucible of panic, physical and emotional distress converge like two rivers merging into a raging torrent.

The body’s anguish becomes an all-encompassing tempest, a symphony of heartbeats that pound against the chest’s prison, a breath that’s a jagged climb up a mountain of air.

But it’s not just the body that’s wracked by distress; emotions become an orchestra of turmoil, each note a sharp stab of fear, each chord a resonance of dread.

It’s as if every nerve ending is a live wire, sparking with the intensity of emotion, amplifying the body’s tumultuous symphony.

The culmination of physical and emotional distress is a tsunami that sweeps away all semblance of calm, leaving behind a landscape scarred by the ravages of the internal storm.

Residual anxiety and exhaustion:

As the storm of panic subsides, it leaves in its wake an aftermath of residual anxiety and bone-deep exhaustion.

The mind, once a tempest of chaotic thoughts, now settles into a state of uneasy calm, but the tension lingers like the fading echoes of thunder.

Anxieties, once at a fever pitch, recede into the background, yet their presence is felt like a lingering shadow. The body, drained from the physical onslaught, becomes a vessel of weariness, each limb heavy as if carved from stone.

It’s a fragile equilibrium between the lingering unease and the relief of surviving the tempest.

The residual anxiety and exhaustion are reminders of the battle waged, scars etched into the mind and body, testaments to the endurance of the human spirit.

Language and Stylistic Devices:

Language becomes a masterful tapestry woven from the threads of emotion and experience, employing stylistic devices that paint the canvas of panic with vivid hues.

Metaphors and similes, like brushstrokes of insight, breathe life into the intangible, allowing readers to taste the bitterness of fear and feel the weight of uncertainty.

Sensory imagery becomes a portal, transporting them into the very heart of the storm—each sight, sound, touch, smell, and taste a portal to empathy.

Symbolism takes root, infusing each detail with layers of meaning, and motifs resurface like leitmotifs in a haunting symphony.

The language becomes an instrument, conducting emotions in a symphony of words, manipulating pacing, rhythm, and tone to create an immersive experience that resonates long after the words are read.

Employing symbols to convey emotional layers:

Symbols become the hidden keys to unlock the depths of emotion, transcending the confines of language to reveal the unspoken.

They’re the brushstrokes on the canvas of the narrative, each stroke carrying a weight of meaning beyond its physical presence.

A wilting flower might symbolize the fragility of hope, while a distant storm cloud could mirror the protagonist’s internal turmoil.

A flickering candle becomes a metaphor for resilience in the face of darkness, and an abandoned, broken mirror may reflect shattered self-perception.

These symbols are the silent messengers of the heart, carrying emotional layers that words alone might fail to capture. They infuse the story with a richness that resonates on a subliminal level, inviting readers to decipher the hidden language of the soul.

Frequently Asked Questions (FAQ) about How to Describe A Panic Attack In Writing:

What’s the best perspective to describe a panic attack from.

The perspective you choose depends on your narrative goals. First-person offers an intimate immersion into the experience, while third-person can provide a more objective overview. Decide which perspective aligns better with your storytelling.

How can I make the description emotionally resonant without overwhelming the reader?

Utilize sensory details, metaphors, and similes to convey emotions without drowning the reader in excessive intensity. Balancing vivid descriptions with moments of respite can create a more authentic and reader-friendly portrayal.

What’s the importance of accurately portraying physical sensations?

Accurately describing physical symptoms—such as racing heart, difficulty breathing, and trembling—adds realism and helps readers empathize with the experience. These sensations are central to understanding the panic attack.

Is it essential to include external observations in the description?

Yes, external observations provide context and contrast to the internal turmoil. Describing how the environment changes during a panic attack can enhance the reader’s understanding of the impact on the individual.

How can I effectively convey the internal struggle during a panic attack?

Show the battle between rational thinking and irrational fears through internal dialogues and conflicting thoughts. Highlight the tug-of-war between reason and panic as a central aspect of the experience.

Should I focus more on emotions or physical sensations?

Balance is key. Emphasize both emotional and physical aspects to create a comprehensive picture. The emotions give depth to the experience, while physical sensations provide tangible details.

Can I use symbolism to enhance the description?

Absolutely. Symbolism can add layers of meaning to your portrayal. Utilize symbols that resonate with the themes of panic, fear, and vulnerability to enrich the narrative.

What’s the role of language and stylistic devices in describing panic attacks?

Stylistic devices like sensory imagery, metaphors, and similes bring the experience to life, making it more relatable and engaging. These devices can evoke emotions and immerse readers in the narrative.

How can I end the description effectively?

Consider ending with a reflection on the aftermath, conveying the lingering impact of the panic attack—residual anxiety, exhaustion, and the journey toward recovery.

How can I ensure my portrayal is accurate and respectful to those who experience panic attacks?

Conduct thorough research, read personal accounts , and consult mental health resources to gain insight. Focus on empathy and understanding, striving to capture the essence of the experience while avoiding sensationalization.

Should I share my portrayal with individuals who have experienced panic attacks?

Sharing your portrayal with those who have personal experience can provide valuable feedback and ensure the accuracy of your description. Their insights can help you refine your portrayal further.

Is it okay to fictionalize elements while describing panic attacks?

Fictionalization is acceptable as long as it doesn’t compromise the authenticity and empathy of the portrayal. Ensure that the core elements accurately reflect the experience while allowing creative freedom within those boundaries.

Conclusion:

In the art of describing a panic attack in writing , one embarks on a profound journey—one that demands both empathy and precision.

Through the meticulous selection of words, the deft application of literary techniques, and a deep understanding of the emotional and physiological layers, writers can unravel the intricacies of this often overwhelming experience.

By immersing readers in the tempest of emotions, thoughts, and sensations, a vivid and authentic portrayal emerges, bridging the gap between those who have experienced panic attacks and those who seek to understand them.

As writers navigate the labyrinthine landscape of panic, they wield the power to shed light on the darkness, to foster empathy, and to offer solace to both the afflicted and the curious.

The description of a panic attack, at its core, is an act of compassion—an endeavor to translate the language of the heart’s turmoil into words that resonate, heal, and ultimately unite.

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For the love of Literature

How To Write A Realistic Panic Attack: 22 Tips With Written Examples.

For many writers, describing a situation or writing a scene they have no experience over is really hard. Many of them get the symptoms wrong, some get the details wrong and some have no idea what their character should be feeling. So, I devised a list to help anyone who is looking to write a realistic panic attack and has no idea how to describe it in your writings.

Panic attacks are involuntary reactions of your body to intense fear and distress. Its symptoms vary from person to person and there are no exact symptoms that are felt by everyone, however some common examples are nausea, dizziness, trouble breathing etc. Similarly, its triggers are also specific to the person having it and are diverse.

How to describe the triggers of a panic attack:

In order to describe a panic attack, you need to be aware of what can trigger a panic attack. Some of the common triggers you can use to write a realistic panic attack are:

• Death of a loved one
• Loss of a job
• Loss of a friend
• Stress from the parents
• Public humiliation
• Life-threatening situations
• Going on stage or in speaking in front of a crowd

These are the most common and intense example of what situations can cause a panic attack. However, more sensitive people can panic as a result of anything as small as an argument with their friends or not getting the top position in the class.

While writing your character, be sure how sensitive your character is before creating a trigger situation for him/her to panic.

How to write realistic symptoms of a panic attack:

Now we move on the task of describing a situation while our character is having a panic attack. Before writing the symptoms your character is feeling, remember that panic attacks occur suddenly.

• If your character gets a panic attack for the first time, he/she can easily confuse it with a heart attack and panic even more.

Writing example:

Marjorie felt like she was having a heart attack . Her breathing was labored and her palms felt sweating. She felt it would burst, her heart. She couldn’t think anything, only that her chest might get crushed any minute and her heart might burst open. “Oh lord”, she prayed, “just save me this once.”

• Panic attacks can cause un-triggered crying and hysterics.
• Some people shake uncontrollably while having a panic attack.

She wanted to text her mother back but she couldn’t. The news had made her sweaty. She was feeling like her life was running out of her. Her body felt so weak. Her fingers! She looked at them. They were shaking uncontrollably. Trying to catch her breath, she tried to type but to no avail. Her hands weren’t following her brain. 

• Some people have cold sweats while panicking.
• Dry mouth or dry throat is also a sign that you are having a panic attack.
• Some people feel like their windpipe is clogged up while panicking.

She was trying to breathe but she couldn’t. Someone was clutching her throat, stopping her from taking full breaths. But there was no one, she was alone. Tears started trickling down her eyes as she realized this might be the end for her. 

• Nausea and dizziness are often experienced during a panic attack.
• Heart rate picks up while someone is panicking.

She felt her heart beating seventy miles an hour, faster than that maybe. “Oh lord”, she thought to herself, “my heart is beating faster than a running cheetah.” She tried to think herself into humor but there was nothing humorous about the situation. What if her heart broke her ribcage?!

Since the symptoms are diverse, I have tried to mention the most common ones which are associated with a panic attack and will help the readers to grasp quickly what your character is going through.

How to describe a situation where someone is dealing with a person having a panic attack:

Dealing with people who are experiencing a panic attack is not easy, especially if you have had no history or previous knowledge about them. Your one small mistake might just infuriate the panicking person even more and increase the intensity of the attack. In order to write this situation correctly, you need to know the following things:

• Telling someone to calm down doesn’t help in panic attacks. It’s better to ask the person what they want you to do exactly to help them ease out.

So while describing the panic attack in your writing you can go something like:

Ava cared about her friend Marjorie. And Ava had seen many panic attacks of her own over the years. She knew she had to be calm for her friend. So she asked Marjorie whose eyes were bloodshot now, calmly, “What would you like me to do for you?” 

• Diverting the attention to something else can help the person calm down. You can either talk about stuff they like or ask them questions to keep them engaged. They may have a hard time answer but eventually, their brain will start focusing on answering the question and they will calm down.
• Make the person having a panic attack breathe in their fists.

“Good, now make a fist”, she told Marjorie. She saw her do as told, though shakily. Good, her friend was listening at least. “Now breathe in”, she performed an inward motion with her hands. “And out,” she breathed out with Marjorie.

• Counting backwards can engage your brain and stop the panic attack very soon so whichever character is dealing with the panic attack can make your character count backwards with him/her.

Some other facts about panic attacks you can use:

These are a few other facts that can be used while describing a panic attack. They can be used to create well-crafted scenes of panic attacks that readers who get them can actually relate to.

• People who get panic attacks run from public gatherings if they feel like getting them. It’s a shame for them to get it in front of their friends and family mostly.

 Marjorie felt like she would panic. She didn’t want to do it in public, especially not in front of her new friends. They would never understand. She knew she had to get out of there fast. Or everyone will just make fun of her.

• Panic attacks can’t be controlled.

Angela asked her to control it. “Marjorie”, she said, “this is a big moment. You can’t ruin it by panicking right now. Think of me, okay. Please. Do it for me.”

Marjorie wanted to. Angela didn’t know how much she wanted to. But of course, she couldn’t. She had no control over it whatsoever.

So this is it! Now go on and write that scene of yours. It’s time to impress your readers.

If you like to add in anything that will help the readers describe a panic attack realistically, just comment below and I’ll see whether it needs to be added.

You may also like How to Overcome Writer’s Block by just reading if you are having trouble writing.

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2 thoughts on “ How To Write A Realistic Panic Attack: 22 Tips With Written Examples. ”

This was so helpful, Thank you!!!!

I was looking for how to show anxiety (besides the thoughts going around in circles) this is insanely good, thank you! You know, that must have been a panic attack those years ago I was over stressed and this crushing pain in my chest on the left side that went in my shoulder, and it hurt so much I started to shake. You really do think you’re having a heart attack!

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A Comprehensive Guide to Describing Panic Attacks in Writing: Tips and Techniques

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Panic attacks can be a terrifying and overwhelming experience for those who suffer from them. Describing the experience in writing can be a challenging task for many writers, as it requires a deep understanding of the symptoms and sensations that come with panic attacks. This comprehensive guide will provide writers with the tools and knowledge needed to accurately and effectively describe panic attacks in their writing.

To begin, it’s important to understand what a panic attack is and the common symptoms associated with it. Panic attacks are sudden, intense periods of fear or discomfort that can last anywhere from a few minutes to several hours. Symptoms may include a rapid heartbeat, sweating, shaking, difficulty breathing, and a feeling of impending doom or loss of control. These symptoms can be both physical and emotional, making them difficult to describe accurately in writing .

In addition to understanding the symptoms of panic attacks, it’s important for writers to understand the different types of panic attacks that exist. For example, some people may experience panic attacks in response to specific triggers, while others may experience them seemingly out of nowhere. By understanding the different types of panic attacks, writers can better describe the experience in a way that is both accurate and relatable to readers.

Understanding Panic Attacks

Defining Panic Attacks

A panic attack is a sudden and intense feeling of fear or discomfort that can last for a few minutes to an hour. It can occur without any warning and can be very frightening. Panic attacks can be a symptom of panic disorder, which is a type of anxiety disorder.

During a panic attack, a person may experience physical symptoms such as sweating, trembling, rapid heartbeat, and shortness of breath. They may also experience psychological symptoms such as a sense of impending doom, fear of losing control, and a feeling of detachment from reality.

Common Triggers and Causes

Panic attacks can be triggered by a variety of factors, including stress, caffeine, alcohol, and certain medications. They can also be caused by underlying mental health conditions such as anxiety disorders, depression, and post-traumatic stress disorder (PTSD).

Triggers of a panic attack can be different for each person, but some common triggers include:

• Public speaking
• Crowded places
• Flying or traveling
• Health concerns
• Financial worries
• Relationship issues

It’s important to note that panic attacks are not a sign of weakness and can happen to anyone. Seeking help from a mental health professional can be beneficial in managing panic attacks and preventing them from interfering with daily life.

Physical and Emotional Symptoms

Panic attacks are often characterized by a combination of physical and emotional symptoms. These symptoms can be overwhelming and can make it difficult for individuals to function normally. In this section, we will discuss the physical and emotional symptoms commonly experienced during a panic attack.

Physical Manifestations

During a panic attack, individuals may experience a variety of physical symptoms. These symptoms can include sweating, nausea, dizziness, shortness of breath, heart palpitations, dry mouth, difficulty breathing, trembling, chest pain, and other physical sensations. These symptoms can be intense and can cause individuals to feel as though they are having a heart attack or other serious medical condition.

Emotional and Psychological Effects

In addition to physical symptoms, panic attacks can also cause emotional turmoil. Individuals may experience intense fear, a sense of impending doom, and a feeling of being out of control. They may also feel disconnected from reality or as though they are losing their mind. These emotional and psychological effects can be just as debilitating as physical symptoms and can make it difficult for individuals to carry out their daily activities.

It is important to note that not everyone experiences the same symptoms during a panic attack. Some individuals may only experience a few symptoms, while others may experience many. Additionally, the severity of symptoms can vary from person to person and from one panic attack to the next. Individuals need to seek professional help if they are experiencing panic attacks or other mental health concerns.

Describing a Panic Attack in Writing

Experiencing a panic attack can be an overwhelming and terrifying experience. As a writer, it can be challenging to accurately and effectively convey the intense emotions and physical sensations that come with a panic attack. This section will provide a guide on how to describe a panic attack in writing .

Setting the Scene

To effectively describe a panic attack, it is important to set the scene. The character may be in a crowded room, at home alone, or in a public place. The trigger for the panic attack should also be established, whether it be a specific event, thought, or physical sensation.

Character’s Internal Experience

The character’s internal experience during a panic attack should be described in detail. The anxiety and overwhelming sense of dread should be conveyed through the character’s thoughts and actions. The emotions of distress, confusion, and feeling trapped should be emphasized.

Progression and Peak

The progression of the panic attack should be described, from the initial onset to the peak of the attack. The physical sensations such as heart palpitations, sweating, and trembling should be conveyed. The intense fear and terrifying nature of a panic attack should be emphasized.

Aftermath and Recovery

After the panic attack has subsided, the aftermath and recovery should be described. The character may be exhausted, crying, or in shock. The process of recovery should be emphasized, such as deep breathing or seeking support from others.

Overall, describing a panic attack in writing can be a challenging task. By setting the scene, conveying the character’s internal experience, describing the progression and peak, and detailing the aftermath and recovery, writers can effectively convey the overwhelming nature of a panic attack.

Coping Mechanisms and Support

Immediate Coping Strategies

When experiencing a panic attack, it is important to have immediate coping strategies to alleviate symptoms. These strategies can help individuals feel more in control of their situation and reduce the severity of the attack.

One effective strategy is deep breathing exercises. This involves taking slow, deep breaths in through the nose and out through the mouth. This can help slow down the body’s fight or flight response and reduce discomfort. Another strategy is grounding techniques , such as focusing on the present moment and using the senses to connect with the environment. This can help individuals feel more grounded and less overwhelmed by their emotions.

Long-Term Management

While immediate coping strategies can be helpful in the moment, long-term management is also necessary for individuals with panic disorder. This can involve seeking professional help, such as therapy or medication, to address underlying issues and develop coping skills.

In addition, support systems can play a crucial role in managing panic attacks. This can include friends, family, or support groups who can provide emotional support and understanding. Individuals need to communicate their needs and feelings with their support system to ensure they receive the necessary support.

Overall, coping mechanisms and support are essential for managing panic attacks. By utilizing immediate coping strategies and seeking long-term management and support, individuals can reduce the impact of panic attacks and improve their overall quality of life.

Writing with Authenticity

When writing about panic attacks, it is important to approach the topic with authenticity. This means grounding your writing in research and real accounts, incorporating sensory details, and balancing drama and reality. By doing so, you can create a vivid and accurate portrayal of panic attacks that will resonate with readers.

Research and Real Accounts

One way to write authentically about panic attacks is to draw on both research and real accounts. This can help you understand the physiological and psychological aspects of panic attacks, as well as the subjective experiences of those who have experienced them.

To incorporate research, consider reading academic articles, textbooks, or other reliable sources. This can help you understand the science behind panic attacks, including the neurochemical changes that occur in the brain and the physical symptoms that may manifest.

In addition to research, it can be helpful to seek out real accounts of panic attacks. This can include personal narratives, blog posts, or interviews with individuals who have experienced panic attacks. By incorporating these perspectives into your writing, you can create a more nuanced and empathetic portrayal of panic attacks.

Incorporating Sensory Details

Another way to write with authenticity is to incorporate sensory details. Panic attacks can be a visceral and overwhelming experience, and conveying this in your writing can help readers understand the intensity of the experience.

Consider including details about the physical sensations that accompany panic attacks, such as a racing heartbeat, sweating, or shortness of breath. You can also describe the emotional experience of panic attacks, such as the feeling of dread or the sense of being out of control.

By including sensory details, you can create a more immersive and realistic portrayal of panic attacks that will resonate with readers.

Balancing Drama and Reality

Finally, when writing about panic attacks, it is important to balance drama and reality. While panic attacks can be intense and overwhelming, it is important to avoid exaggerating or sensationalizing the experience.

One way to achieve this balance is to mirror the urgency of panic attacks without over-dramatizing them. For example, you might describe the feeling of urgency that accompanies a panic attack without resorting to hyperbole or melodrama.

It can also be helpful to work with an instructor or writing group to get feedback on your writing. This can help you identify areas where you may be straying too far from reality or exaggerating the experience.

By balancing drama and reality, you can create a more authentic and compelling portrayal of panic attacks that will resonate with readers.

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How to Describe a Panic Attack in Writing

By Isobel Coughlan

Does a character in your book suffer from panic attacks? This is a post you need to read! In it, we demonstrate how to describe a panic attack in writing through the use of 10 great words .

1. Terrifying

Something that makes people very frightened .

“She could feel another terrifying panic attack coming, but all she could do was close her eyes and try to ignore the sensations.”

“He thought back to his terrifying panic attack. He’d never experienced such an awful feeling.”

How it Adds Description

“Terrifying” shows how scary the panic attack is for the person experiencing it. This adjective could imply that the panic attack is worse than usual, as it causes extra fear. If another character also describes it as “terrifying,” it shows the panic attack is also affecting spectators.

2. Shocking

Something that’s very bad .

“She backed away from the man having a shocking panic attack. He was starting to scare her.”

“The shocking panic attack caught the attention of nearby medics.”

“Shocking” emphasizes how bad something is and also hints that the event is surprising. If a character calls a panic attack “shocking,” they’re likely stunned by how bad it is, and this could paralyze them from making decisions. A “shocking” panic attack could imply that the character is very scared or stressed.

Something that endures for a very long time or seems like it won’t stop.

“She suffered from the endless panic attack for hours, and when it finally subsided, she was exhausted.”

“The nurse sat with the boy while his endless panic attack continued. She was worried she’d miss her dinner if it didn’t subside soon.”

Panic attacks can last for varying amounts of time, and “endless” implies that it feels like the panic attack will never end. If the character having a panic attack deems the situation “endless,” it can show that their sense of time is distorted by the experience. It can also hint that the panic attack is lasting longer than previous experiences.

4. Tremendous

Something very large or strong .

“The tremendous panic attack left the girl feeling weak and confused.”

“She was barely conscious throughout the tremendous panic attack, and in the end, she was stunned into silence.”

If you want to show how significant your panic attack is, “tremendous” is an adjective that can help. This word shows that the panic attack is either larger than others or extremely strong in its effects and symptoms. For example, “tremendous” may signify that the symptoms are more extreme, and this further emphasizes the person’s suffering.

Something that’s very extreme or great in degree or strength.

“The intense panic attack blurred her vision, and she could feel her heart pounding.”

“He prayed for the end of his intense panic attacks, but he could feel his throat tightening again.”

“Intense” shows the severity of the fictional panic attacks. If a character has “intense” panic attacks, they may be scared of panic attacks and do anything to avoid them. An “intense” panic attack also allows you to show the characters are extremely affected by a trigger — for example, a worrying thought or a scary incident.

Something small in quantity or degree .

“He suffered a slight panic attack, but this didn’t bother him. He was back on the road in minutes.”

“Was that a slight panic attack? Or do you have hay fever?”

Not all panic attacks are extreme in degree, and “slight” can be used to portray a smaller panic attack. If a character experiences a “slight” panic attack, it can show they’re stressed but not to a large extent. Another character may call a panic attack “slight” to belittle someone’s experience in a nasty way.

7. Manageable

Something that people can deal with.

“She wished her panic attacks were manageable . That would make life ten times easier.”

“He thanked the universe that the panic attack was manageable . A large one would have ruined his day.”

If you want to show the panic attack is smaller and the characters can deal with it, “manageable” is an excellent word to use. “Manageable” shows the character is stressed but can still calm themselves down. It can also show that they’re experienced in dealing with panic attacks and have a history of them.

8. Daunting

Something that makes you feel worried or afraid about dealing with it.

“Panic attacks were daunting to her. They seemed to occur without rhyme or reason.”

“He found panic attacks daunting , but they didn’t stop him from facing his fears.”

“Daunting” shows that panic attacks make your characters feel fearful. This adjective indicates that the character has suffered from them before and knows how awful they feel. This can foreshadow future panic attacks caused by major plot points — ideal if you’re writing a horror or suspense novel.

9. Overwhelming

Something that affects someone strongly , and they don’t know how to manage it.

“The overwhelming panic attack sent her into a frenzy. She couldn’t think straight or stand up.”

“As soon as the exam started, so did an overwhelming panic attack. He had to leave the exam hall at once.”

“Overwhelming” shows how a character can’t manage their panic attack due to its intense effects. If a character describes their attack as “overwhelming,” it can hint they have no prior experience with panic attacks. Alternatively, it could signal they’ve been triggered by a deep fear, and thus the attack is larger.

10. Unforgettable

Something that is extremely unpleasant and remembered for a long time after.

“She shuddered at the memory of the unforgettable panic attack.”

“Sadly, his last unforgettable panic attack occurred in class, and now the other kids laughed at him.”

If you want to know that a panic attack was so bad that characters always remember it, use the adjective “unforgettable.” This shows that the panic attack in question is a significant experience for the sufferer and any nearby characters.

How to Write a Panic Attack in Your Fiction

by Horror Tree · Published April 28, 2022 · Updated April 26, 2022

There are a number of ways you can put your reader into the mindset of the character experiencing a stressful event or situation. In order to build a believable reaction, researching how a person may respond can reveal the depths of a flight or fight response; it may even result in a panic attack. 

Whether you’re writing a character that has a mental health condition like a panic disorder or anxiety , or there’s a stressful situation you’re adding to the scene, a panic attack can build suspense. Panic attacks are the body’s involuntary response to fear and distress, but the symptoms can vary per person. The common symptoms are nausea, dizziness, and trouble breathing, and the triggers can also differ for each individual based on past trauma, high levels of stress, or even discomfort. When writing a panic attack, it’s important to know how to express the situation to your audience through the character and those around them. 

The Physical Reaction

One of the first ways to describe a panic attack is to depict what the character is going through physically. In some cases, this may even be the first sign that they’re beginning to experience panic, especially if the individual isn’t used to having them. As mentioned earlier, every panic attack can be different, especially from person to person, but there are some similar symptoms: 

• Increased heart rate and blood pressure
• Shortness of breath
• Sweating or uncomfortable body temperatures

A panic attack is a stress response and the body goes into self-preservation mode in order to prepare a person to act on their fears. This is why it’s commonly called a “fight or flight” response because your body’s reaction is to either defend yourself or get out of the situation as quickly as possible. 

The Emotional Reaction

Building up a panic attack in your fiction isn’t just about creating a realistic viewpoint of the character’s bodily functions. While you can get into the details of the sweat breaking out across their upper lip, their heart-pounding faster in their chest, and their eyesight becoming fuzzy and distorted, this is only half of a panic attack. The “panic” is also their emotional response. 

Regardless of whether the situation is coming from an intense bank robbery or a stressful conversation with a peer, your character is going to be feeling an increase in discomfort, fear, and distress. Depending on your character’s personality, you need to articulate how they react to these sudden emotions. Consider how the increased heart rate and difficulty breathing may make them respond or react to others around them. If they’re alone, talk about their thought process and how the growing unease is affecting their train of thought. A panic attack can be an intense mental struggle some people may try to hide while others don’t know how to control their reactions. Take a moment to consider how your character reacts to stressful situations and then raise the metaphorical stakes. 

The Reaction of Others

Finally, you need to take into account the reactions of those around them if they’re with anyone at the time. Not all panic attack symptoms are obvious, but there may be signs that other characters recognize, pick up on, or point out to the character experiencing the panic attack. What can help to strengthen a scene is the interaction of characters and their response to the stress of others. For example, if your main character is reacting to another individual going through a panic attack and they’re unfamiliar with the situation, it may also cause them to panic, building up the stress and intensity of the scene. 

It’s important to remember that when depicting mental health conditions, negative stereotypes and stigmas need to be avoided. A character isn’t necessarily “weak-willed” because of a panic attack and showing these stress reactions isn’t necessarily going to downplay the strength of your character. Instead, research symptoms, treatments, and ways to help a person having a triggering moment in order to help you build realistic and honest situations. 

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How to Write a Panic Attack

Now, this is something I can talk about. I’ve had some BAD panic attacks in the past, and sometimes I write about this too. It’s so important to talk about mental health, and I make no exceptions for my books. The best way I can describe a panic attack is to feel like you’re dying. You lose all control over your body and your emotions. You’re in a state of, as the name says, pure and profound panic. So, we’re going to try to write something like this.

• Physical description
• Mental state

How to Write a Panic Attack: The before

Every panic attack has a progression of facts, which means it starts, it happens, and it ends (thank God). As in any scene, you have to go step by step with it. Don’t rush things, breathe, and write each action as it’s happening.

The before of a panic attack: something triggered your character. What was it? The train of thought that will lead to a panic attack is: I can’t escape. That’s what always happens – the character has to feel trapped in the situation. It doesn’t mean that they need to be actually trapped, but they have to THINK they are.

So, the first thing you’re going to do is to set this scene: why is your character feeling trapped, where they are, and what’s the triggering thought to it?

For example, in my last two panic attacks, I was laying in bed when I saw a bee flying above me. It was trapped in the room with me. If I got up, I’d hit the bee. So, I had to lay there and wait for it to go away. But each time it flew by me, it got closer and closer to me. I couldn’t reach the door to go away, and the window was closed. I was trapped there, and I am ABSOLUTELY terrified of bees.

You don’t need to have established this fear before, your reader can find out about the fear at the moment, but it has to be real, your character needs to describe it as the end of the world, because, to them, it feels like that. They cannot escape – I could not escape the bee, if I got up, it would fly on me. It can be silly to somebody that’s not scared of bees, but you’ll describe it as the worst thing ever as if it was the scariest experience somebody could go through, and it will feel real.

Trapped, that’s the word. You feel like you lost all control, and you have nowhere to go or nothing to do besides facing your worst fear.

It could be a crowd, you’re stuck with those people and there’s no escape. It could be small spaces, you’re trapped there and you just can’t breathe. It could be a clown going in your direction, and you can’t run away. Anything can trigger a panic attack. It usually starts small with a thought like “oh oh, what will I do now?” – and then, you realize you can’t do anything. “I can’t run away!” – that’s when the attack happens.

It’s also important to note that usually, everything happens at once, and for some minutes at a time. It doesn’t last very long, because, if it did, we would just literally die. Your whole body is crashing at the same, so that’s why.

How to Write a Panic Attack: Physical description

Now you’ll the physical description. I’ll give you some of the most common symptoms:

• Hands sweating
• Heart beating fast
• Vision going black
• Short of breath (can’t breathe)
• A knot in the throat (can’t swallow)
• Lightheaded, feel like you’re going to faint

Think about some time you were very scared, very sick – feeling like throwing up, light-headed, feverish – and when you were very anxious about a test or something like that. Throw it all together and at the same time, you’ll have a panic attack.

How to Write a Panic Attack: Mental state

During a panic attack, there’s no thinking. There’s no reasoning, like, “why am I acting like that?”. You lose your consciousness in the sense of, you can’t think. It’s feral, it’s primitive. You become like an animal, and your brain wants to take you out of that situation or kill you in the process. The only thinking that happens is HELP!!!!!!!!!!!!!!!!!! TAKE ME OUT OF THIS SITUATION!

The only thing that I could do when I was having one of those was to scream, cry, and think I was going to die.

So, your character’s mental state is obviously a terrible wreck.

How to Write a Panic Attack: The after

After you experience one of the most frightening experiences of your life – when your brain thought you were going to literally die, and you come back from that, there’s a mix of emotions, but mostly the thought that stays is “what the hell was that?”

I personally feel ashamed to have reacted in such a way. You get exhausted because of the reaction that just happened.

You have to give time for your character to recover and process what they have gone through. It could be an introspective moment or something that propels the character forward.

Just don’t ignore the after. If your character acted, there have to be reactions to it.

How to Write a Panic Attack: Final Thoughts

Every person is different, so every character will experience panic attacks in a different way. However, I hope that I could give you some insights into the process of a panic attack. While I hope you don’t personally know what it feels like, I hope you can write a believable one.

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Writing Anxiety

What this handout is about.

This handout discusses the situational nature of writer’s block and other writing anxiety and suggests things you can try to feel more confident and optimistic about yourself as a writer.

What are writing anxiety and writer’s block?

“Writing anxiety” and “writer’s block” are informal terms for a wide variety of apprehensive and pessimistic feelings about writing. These feelings may not be pervasive in a person’s writing life. For example, you might feel perfectly fine writing a biology lab report but apprehensive about writing a paper on a novel. You may confidently tackle a paper about the sociology of gender but delete and start over twenty times when composing an email to a cute classmate to suggest a coffee date. In other words, writing anxiety and writers’ block are situational (Hjortshoj 7). These terms do NOT describe psychological attributes. People aren’t born anxious writers; rather, they become anxious or blocked through negative or difficult experiences with writing.

When do these negative feelings arise?

Although there is a great deal of variation among individuals, there are also some common experiences that writers in general find stressful.

For example, you may struggle when you are:

• adjusting to a new form of writing—for example, first year college writing, papers in a new field of study, or longer forms than you are used to (a long research paper, a senior thesis, a master’s thesis, a dissertation) (Hjortshoj 56-76).
• writing for a reader or readers who have been overly critical or demanding in the past.
• remembering negative criticism received in the past—even if the reader who criticized your work won’t be reading your writing this time.
• working with limited time or with a lot of unstructured time.
• responding to an assignment that seems unrelated to academic or life goals.
• dealing with troubling events outside of school.

What are some strategies for handling these feelings?

Get support.

Choose a writing buddy, someone you trust to encourage you in your writing life. Your writing buddy might be a friend or family member, a classmate, a teacher, a colleague, or a Writing Center tutor. Talk to your writing buddy about your ideas, your writing process, your worries, and your successes. Share pieces of your writing. Make checking in with your writing buddy a regular part of your schedule. When you share pieces of writing with your buddy, use our handout on asking for feedback .

In his book Understanding Writing Blocks, Keith Hjortshoj describes how isolation can harm writers, particularly students who are working on long projects not connected with coursework (134-135). He suggests that in addition to connecting with supportive individuals, such students can benefit from forming or joining a writing group, which functions in much the same way as a writing buddy. A group can provide readers, deadlines, support, praise, and constructive criticism. For help starting one, see our handout about writing groups .

Identify your strengths

Often, writers who are experiencing block or anxiety have a worse opinion of their own writing than anyone else! Make a list of the things you do well. You might ask a friend or colleague to help you generate such a list. Here are some possibilities to get you started:

• I explain things well to people.
• I get people’s interest.
• I have strong opinions.
• I listen well.
• I am critical of what I read.
• I see connections.

Choose at least one strength as your starting point. Instead of saying “I can’t write,” say “I am a writer who can …”

Recognize that writing is a complex process

Writing is an attempt to fix meaning on the page, but you know, and your readers know, that there is always more to be said on a topic. The best writers can do is to contribute what they know and feel about a topic at a particular point in time.

Writers often seek “flow,” which usually entails some sort of breakthrough followed by a beautifully coherent outpouring of knowledge. Flow is both a possibility—most people experience it at some point in their writing lives—and a myth. Inevitably, if you write over a long period of time and for many different situations, you will encounter obstacles. As Hjortshoj explains, obstacles are particularly common during times of transition—transitions to new writing roles or to new kinds of writing.

Think of yourself as an apprentice.

If block or apprehension is new for you, take time to understand the situations you are writing in. In particular, try to figure out what has changed in your writing life. Here are some possibilities:

• You are writing in a new format.
• You are writing longer papers than before.
• You are writing for new audiences.
• You are writing about new subject matter.
• You are turning in writing from different stages of the writing process—for example, planning stages or early drafts.

It makes sense to have trouble when dealing with a situation for the first time. It’s also likely that when you confront these new situations, you will learn and grow. Writing in new situations can be rewarding. Not every format or audience will be right for you, but you won’t know which ones might be right until you try them. Think of new writing situations as apprenticeships. When you’re doing a new kind of writing, learn as much as you can about it, gain as many skills in that area as you can, and when you finish the apprenticeship, decide which of the skills you learned will serve you well later on. You might be surprised.

Below are some suggestions for how to learn about new kinds of writing:

• Ask a lot of questions of people who are more experienced with this kind of writing. Here are some of the questions you might ask: What’s the purpose of this kind of writing? Who’s the audience? What are the most important elements to include? What’s not as important? How do you get started? How do you know when what you’ve written is good enough? How did you learn to write this way?
• Ask a lot of questions of the person who assigned you a piece of writing. If you have a paper, the best place to start is with the written assignment itself. For help with this, see our handout on understanding assignments .
• Look for examples of this kind of writing. (You can ask your instructor for a recommended example). Look, especially, for variation. There are often many different ways to write within a particular form. Look for ways that feel familiar to you, approaches that you like. You might want to look for published models or, if this seems too intimidating, look at your classmates’ writing. In either case, ask yourself questions about what these writers are doing, and take notes. How does the writer begin and end? In what order does the writer tell things? How and when does the writer convey their main point? How does the writer bring in other people’s ideas? What is the writer’s purpose? How is that purpose achieved?
• Read our handouts about how to write in specific fields or how to handle specific writing assignments.
• Listen critically to your readers. Before you dismiss or wholeheartedly accept what they say, try to understand them. If a reader has given you written comments, ask yourself questions to figure out the reader’s experience of your paper: What is this reader looking for? What am I doing that satisfies this reader? In what ways is this reader still unsatisfied? If you can’t answer these questions from the reader’s comments, then talk to the reader, or ask someone else to help you interpret the comments.
• Most importantly, don’t try to do everything at once. Start with reasonable expectations. You can’t write like an expert your first time out. Nobody does! Use the criticism you get.

Once you understand what readers want, you are in a better position to decide what to do with their criticisms. There are two extreme possibilities—dismissing the criticisms and accepting them all—but there is also a lot of middle ground. Figure out which criticisms are consistent with your own purposes, and do the hard work of engaging with them. Again, don’t expect an overnight turn-around; recognize that changing writing habits is a process and that papers are steps in the process.

Chances are that at some point in your writing life you will encounter readers who seem to dislike, disagree with, or miss the point of your work. Figuring out what to do with criticism from such readers is an important part of a writer’s growth.

Try new tactics when you get stuck

Often, writing blocks occur at particular stages of the writing process. The writing process is cyclical and variable. For different writers, the process may include reading, brainstorming, drafting, getting feedback, revising, and editing. These stages do not always happen in this order, and once a writer has been through a particular stage, chances are they haven’t seen the last of that stage. For example, brainstorming may occur all along the way.

Figure out what your writing process looks like and whether there’s a particular stage where you tend to get stuck. Perhaps you love researching and taking notes on what you read, and you have a hard time moving from that work to getting started on your own first draft. Or once you have a draft, it seems set in stone and even though readers are asking you questions and making suggestions, you don’t know how to go back in and change it. Or just the opposite may be true; you revise and revise and don’t want to let the paper go.

Wherever you have trouble, take a longer look at what you do and what you might try. Sometimes what you do is working for you; it’s just a slow and difficult process. Other times, what you do may not be working; these are the times when you can look around for other approaches to try:

• Talk to your writing buddy and to other colleagues about what they do at the particular stage that gets you stuck.
• Read about possible new approaches in our handouts on brainstorming and revising .
• Try thinking of yourself as an apprentice to a stage of the writing process and give different strategies a shot.
• Cut your paper into pieces and tape them to the wall, use eight different colors of highlighters, draw a picture of your paper, read your paper out loud in the voice of your favorite movie star….

Okay, we’re kind of kidding with some of those last few suggestions, but there is no limit to what you can try (for some fun writing strategies, check out our online animated demos ). When it comes to conquering a block, give yourself permission to fall flat on your face. Trying and failing will you help you arrive at the thing that works for you.

Celebrate your successes

Start storing up positive experiences with writing. Whatever obstacles you’ve faced, celebrate the occasions when you overcome them. This could be something as simple as getting started, sharing your work with someone besides a teacher, revising a paper for the first time, trying out a new brainstorming strategy, or turning in a paper that has been particularly challenging for you. You define what a success is for you. Keep a log or journal of your writing successes and breakthroughs, how you did it, how you felt. This log can serve as a boost later in your writing life when you face new challenges.

Wait a minute, didn’t we already say that? Yes. It’s worth repeating. Most people find relief for various kinds of anxieties by getting support from others. Sometimes the best person to help you through a spell of worry is someone who’s done that for you before—a family member, a friend, a mentor. Maybe you don’t even need to talk with this person about writing; maybe you just need to be reminded to believe in yourself, that you can do it.

If you don’t know anyone on campus yet whom you have this kind of relationship with, reach out to someone who seems like they could be a good listener and supportive. There are a number of professional resources for you on campus, people you can talk through your ideas or your worries with. A great place to start is the UNC Writing Center. If you know you have a problem with writing anxiety, make an appointment well before the paper is due. You can come to the Writing Center with a draft or even before you’ve started writing. You can also approach your instructor with questions about your writing assignment. If you’re an undergraduate, your academic advisor and your residence hall advisor are other possible resources. Counselors at Counseling and Wellness Services are also available to talk with you about anxieties and concerns that extend beyond writing.

Apprehension about writing is a common condition on college campuses. Because writing is the most common means of sharing our knowledge, we put a lot of pressure on ourselves when we write. This handout has given some suggestions for how to relieve that pressure. Talk with others; realize we’re all learning; take an occasional risk; turn to the people who believe in you. Counter negative experiences by actively creating positive ones.

Even after you have tried all of these strategies and read every Writing Center handout, invariably you will still have negative experiences in your writing life. When you get a paper back with a bad grade on it or when you get a rejection letter from a journal, fend off the negative aspects of that experience. Try not to let them sink in; try not to let your disappointment fester. Instead, jump right back in to some area of the writing process: choose one suggestion the evaluator has made and work on it, or read and discuss the paper with a friend or colleague, or do some writing or revising—on this or any paper—as quickly as possible.

Failures of various kinds are an inevitable part of the writing process. Without them, it would be difficult if not impossible to grow as a writer. Learning often occurs in the wake of a startling event, something that stirs you up, something that makes you wonder. Use your failures to keep moving.

Works consulted

We consulted these works while writing this handout. This is not a comprehensive list of resources on the handout’s topic, and we encourage you to do your own research to find additional publications. Please do not use this list as a model for the format of your own reference list, as it may not match the citation style you are using. For guidance on formatting citations, please see the UNC Libraries citation tutorial . We revise these tips periodically and welcome feedback.

Hjortshoj, Keith. 2001. Understanding Writing Blocks . New York: Oxford University Press.

This is a particularly excellent resource for advanced undergraduates and graduate students. Hjortshoj writes about his experiences working with university students experiencing block. He explains the transitional nature of most writing blocks and the importance of finding support from others when working on long projects.

Rose, Mike. 1985. When a Writer Can’t Write: Studies in Writer’s Block and Other Composing-Process Problems . New York: Guilford.

This collection of empirical studies is written primarily for writing teachers, researchers, and tutors. Studies focus on writers of various ages, including young children, high school students, and college students.

You may reproduce it for non-commercial use if you use the entire handout and attribute the source: The Writing Center, University of North Carolina at Chapel Hill

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How to Write a Panic Attack? | See Complete Guide

Welcome to our guide on “How to Write about Panic Attacks.” In this article, we embark on a journey to explore the intricacies of portraying panic attacks authentically in literature.

Whether you’re a seasoned writer looking to delve into the depths of human experiences or someone seeking to understand and support those who face panic attacks, this guide is here to provide insights and guidance.

What is a Panic Attack?

Imagine feeling intense fear, struggling to breathe, and trembling uncontrollably in a chaotic world. This is what a panic attack feels like. Writers often want to capture this experience authentically, but it’s crucial to approach the topic with care and empathy.

How to Write a Panic Attack?

When writing about panic attacks, writers need to know the signs, symptoms, and triggers. Physical symptoms include a racing heart and shortness of breath, while triggers can vary. It’s essential to recognize the diversity of experiences and avoid stereotypes.

Different Types of Anxiety Disorders Related to Panic Attacks

Panic disorder and generalized anxiety disorder are common conditions related to panic attacks. To write authentically, explore the nuances between these disorders, understanding their causes and impact on individuals’ lives.

Researching Personal Accounts

To portray panic attacks accurately, writers should research personal accounts. Reading memoirs, interviews, and mental health blogs provides valuable insights into the lived experiences of individuals who have faced panic attacks.

Visualizing Panic Attack Scenes

Writers can effectively convey panic attack scenes by describing specific bodily reactions, such as shortness of breath and rapid heartbeat. It’s important to capture the feelings of impending doom without using excessive descriptions or graphic imagery.

Supporting Others Impacted by Panic Attacks

Writers can play a role in supporting individuals with panic attacks by recommending resources and portraying characters seeking professional help without judgment. This helps destigmatize seeking assistance for anxiety disorders.

Portraying the Experience Authentically

Capturing the authentic experience of panic attacks involves thorough research and understanding. Writers should be mindful of individual differences, avoid generalizations, and incorporate triggers with sensitivity to potential reader experiences.

Writing about panic attacks requires empathy and accurate portrayal. By understanding diverse experiences, avoiding stereotypes, and providing support resources, writers can create narratives that elevate awareness and offer compassion to those navigating their journey toward healing.

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Writing a character who has panic attacks

March 29, 2022

How do you describe a panic attack?

A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause . Panic attacks can be very frightening. When panic attacks occur, you might think you’re losing control, having a heart attack or even dying.

How do you show anxiety in writing?

“ I sit down but then choke .” “I paralyze myself by overthinking.” “I feel completely unprepared.” “I’m terrified that my ideas won’t be good enough.”

• Remember that writing an essay begins with reading a text well. …
• Read with the prompt beside you.
• Read the rubric, or if none is given, ask for guidelines.

How would you describe anxiety in creative writing?

People with writing anxiety might even get physical symptoms if they try to write, or to over-edit: perspiring, trembling, shortness of breath, pacing , and so on.

What to say to someone that has panic attacks?

Help them to get comfortable (have them sit or lie down). Ask them to name five things they can see, hear, smell or feel. Reassure them that they’re experiencing panic and that it will go away . If the symptoms continue, become worse, or they don’t improve after 20–30 minutes, call 000.

What causes writing anxiety?

Based on observing and questioning anxious writers, Heaton and Pray (1982) identified several causes of writing anxiety as follows 1) having a limited time to plan, write and revise ; 2) absence of good writing skills including writing instruction and practice, brainstorming ideas, organization of ideas and mechanics of …

How do you show someone who is stressed in writing?

Another manner in which one can show stress to your readers is through action . For example, the stressed character starts to display erratic behavior. They start showing up late to everything, seeming disheveled and dirty. Perhaps they fall asleep at their desk in the middle of class.

How do you describe a nervous person in writing?

Stuttering / repeating yourself / lacking or missing words . quick/uneasy breathing. using or positioning your hands/arms/legs differently. looking around quickly/without focus.

What do you write to someone with anxiety?

Instead say: “ I’ve noticed you’ve been anxious a lot lately, and I’m concerned.” If you notice your friend getting more and more anxious and you know they haven’t sought any kind of professional help, it’s OK to express your concern if it comes from the heart.

What is the 3 3 3 rule for anxiety?

Follow the 3-3-3 rule.

Then, name three sounds you hear. Finally, move three parts of your body — your ankle, fingers, or arm . Whenever you feel your brain going 100 miles per hour, this mental trick can help center your mind, bringing you back to the present moment, Chansky says.

What do you say to someone who is struggling with anxiety?

“Take Your Time:” 10 Things to Say to Someone Who Has Anxiety

• “Are You OK?” …
• “I’m Always Here if You Need to Talk” …
• “Your Fears/Worries/Triggers Are Not Silly” …
• “Take Your Time” …
• “Let’s Sort Through This Together” …
• “How Can I Help?” …
• “There’s a Cup of Tea Waiting for You at Home” …
• “This Feeling Will Pass”

How do you calm someone with anxiety over text?

• Apr 5, 2021. How to calm someone down over text. …
• Validate. Don’t put words in your friend’s mouth but do let them know that they are being heard. …
• ​Get consent. …
• ​Offer options. …
• Maintain boundaries. …
• ​Don’t be judgmental. …
• ​Offer them support. …
• ​”I am there”

What do you say to someone who is stressed through text?

25 Supportive Texts To Send Someone Who’s Stressed Out

• “I’m here for you day or night, no matter what!” …
• “Remember it’s OK to take a break <3” …
• “I’m at Trader Joe’s. …
• “I was just thinking of our road trip plans, and it made me smile :)” …
• “Just remember how much you’ve helped me in the past”

How do you comfort someone who is having a mental breakdown over text?

What to say to someone with a mental illness

• “Do you want to talk about it? …
• “What can I do to help?” …
• “That sounds really difficult. …
• 4. ” …
• “I’m really sorry you’re going through this. …
• “Are you looking for my perspective or would you rather I listen?” …
• “I know what you mean. …
• “Have you tried yoga or meditation?”

How do you help someone with anxiety that doesn’t want help?

Here are a few things to consider when working with your loved one who doesn’t want help:

• Listen and validate. If your relationship is iffy, it doesn’t hurt to just listen. …
• Ask questions. …
• Resist the urge to fix or give advice. …
• Explore options together. …
• Take care of yourself and find your own support.

How do you calm anxiety quickly?

How to calm down quickly

• Breathe. One of the best things you can do when you start to feel that familiar panicky feeling is to breathe. …
• Name what you’re feeling. …
• Try the 5-4-3-2-1 coping technique. …
• Try the “File It” mind exercise. …
• Run. …
• Think about something funny. …
• Distract yourself. …
• Take a cold shower (or an ice plunge)

What do I do if my partner has severe anxiety?

If your partner is overwhelmed by anxiety, encourage your partner to seek therapy . You can even suggest names of therapists or offices, but don’t call the therapist and set up the appointment yourself, Borenstein says. You want the person to have a certain level of agency over treatment.

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BRYN DONOVAN

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• Semi-Charmed Life
• Reading & Research
• Works In Progress.

Master List of Ways to Describe Fear

People have been asking me for this list for such a long time! If you write horror, suspense, mystery, or any kind of fiction with a scary scenes, you need to know how to describe fear.

This list can get you started. It’s a lot of phrases describing fear, including physical reactions, physical sensations, facial expressions, and other words you can use in your novel or in other creative writing.

I’ve included some that can work for uneasiness or anxiety, but most of these are for real terror. You can alter them to fit your sentence or your story, and they’ll likely inspire you to come up with your own descriptions.

Bookmark or pin this page for your reference—it might save you a lot of time in the future. I’ll probably add to it now and again!

fear paralyzed him

his terror mounted with every step

she fought a rising panic

fear tormented her

her heart was uneasy

her heart leaped into her throat

his heart hammered in his chest

his heart pounded

terror stabbed his heart

his heart jumped

her heart lurched

a fear that almost unmanned him

his body shook with fear

she trembled inside

he suppressed a shiver

panic surged through him

her fear spiked

he was in a complete state of panic

she could feel nothing but blind terror

his legs were wobbly with fear

she sweated with fear

his hands were cold and clammy

she was weighed down by dread

dread twisted in her gut

his stomach clenched

fear fluttered in her stomach

her belly cramped

he felt like he might throw up

she was sick with fear

she was frightened down to the soles of her shoes

he was icy with panic

her body went cold with dread

raw panic was in her voice

her voice was thick with fear

his voice was edged with fear

terror thundered down on him

fear caught her in its jaws

fear clawed up her throat

terror sealed her throat

fear gripped her throat

his throat tightened

then she knew real terror was

he was frantic with fear

she was half mad with terror

the color drained from her face

his face was ashen

she blanched

dread gnawed at his insides

dread had been growing in him all day

fresh terror reared up within her

fear choked him

terror stole her words

he was mute with horror

her voice was numb with shock

his voice was shrill with terror

her defiant words masked her fear

her body felt numb

his blood froze in his veins

terror coursed through her veins

fear throbbed inside her

his panic fueled him

adrenaline pumped through his body

adrenaline crashed through her

fear pulsed through him

her scalp prickled

the hairs on the back of her neck stood up

his mouth went dry

his bones turned to jelly

her bones turned to water

she froze with horror

he didn’t dare to move

terror struck her

he was too frightened to lift her head

she was too frightened to scream

his mouth was open in a silent scream

he cringed with fear

she cowered

he shrank back in fear

she flinched

a bolt of panic hit her

terror streaked through him

her terror swelled

his panic increased

anxiety eclipsed his thoughts

panic flared in her eyes

his eyes were wild with terror

her eyes darted from left to right

she feared to close her eyes

he lay awake in a haze of fear

she walked on in a fog of fear

his eyes widened with alarm

she tried to hide her fear

he struggled to conceal his shock

fear crept up her spine

fear trickled down her spine

panic seized his brain

she felt a flash of terror

fear took hold of him

fear flooded through her being

she ordered a drink to drown the panic

he arranged and re-arranged the items on his desk

a nameless dread engulfed him

I bet you came up with other ideas as you were reading!

For more writing lists, check out my book Master Lists for Writers , if you don’t have it yet! A lot of writers use it to make writing go faster, especially when it comes to descriptions.

And if you’re not following the blog already, sign up below—I share lots of writing resources. Thanks so much for reading, and happy writing!

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30 thoughts on “ master list of ways to describe fear ”.

Thank you, Bryn. I can certainly use this list as I go through and clean up my novel. There are some places that need a stronger element of fear.

Hi Bonnie! So glad this was coming at the right time! 🙂

Love the book and the above list! Thank you for taking the time to compile all of it. So appreciated!

Oh thank you! I’m so glad you like it!

I just love your lists. I often refer to them when I’m stuck. That book is right next to the dictionary and thesaurus when I write.

I’m so glad you like them, Erin! I’m honored. 🙂

I was searching for the perfect list to describe fear. I stumbled across your blog and I am glad that I did, you literally saved my butt out there!!? I got an A* because of you ! Thankyou!!❤❤

Aww, I’m so glad to hear this! 🙂

Thanks for compiling this list. Much needed.

Aw thanks, Ezekiel! So glad you like it!

What a terrifying, fantastical list. Thank you, Bryn

Haha, thanks, Bryan! When I read back over it, I did feel a little creeped out. 🙂

I have a scene coming up that this will be perfect for. Thank you for sharing. Bookmarking now!

Hi Sarah! So glad it’ll be useful! Sounds like you have an exciting scene coming up 🙂

• Pingback: How to Write a Novel: Resources - MultiTalented Writers

This is a great list! Thank you, Bryn.

Wow! When I read it, I was SO / COMPLETELY creeped out!???

Ha! You know what, when I make these lists, I always start feeling the emotions, too!

I’m thankful for your help. It is great to see these lists. Many blessings ❤️

I have been a bibliophile since long, but never before did I read so many blogs in a sequence. I am really amazed to have found them.Thanks a ton . Superb work .

You saved my life ! Thank you a lot ???

So glad to hear that! Happy writing 🙂

Thanks… It’s good to know tath someone is making life easier for those interested in writing.

ohhh ,how grateful i am for this list it will come in handy so thankyou

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Thank you so much for this list! It is exactly what I was looking for. I ordered the book 🙂

Thanks for ordering the book, Laila. I hope you like it! And glad this list worked for you!

This is an amazing list. I saw in your other comment that you have a book…?

I wanted to tell you that I often return to this page when I am stumped coming up with a way to write some specific reaction. Sometimes I just use one of the ideas you offer directly, and other times something here gives me an idea I riff off of to create something new. Thank you so much for compiling this list!

I riffed this time (last line): “Still feeling the sadness of Manzoa’s fate and wondering what this place was and why he was here, Goff cautiously walked over to the desk. A quill still wet with thick black ink rested next to a sheet of parchment filled with writing in a language he couldn’t read. Crude drawings made with heavy strokes were set within the words. Some of them were disturbing — a bleeding hand cut open with a knife and a person floating lifeless below a ghoul with black eyes poised to attack. He stared at the words, hoping that just like when he traveled back in time to Monstraxen, he would be able to understand them. As he stared, the ink on the page disappeared like water soaking into a sponge. A spider of panic crawled up his spine.”

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HAVING A PANIC ATTACK

Never struggle with Show-and-Tell again. Activate your free trial or subscribe to view the Conflict Thesaurus in its entirety, or visit the Table of Contents to explore unlocked entries.

HELPFUL TIP:

Minor complications:, potentially disastrous results:, resulting emotions:, possible internal struggles:, people who could be negatively affected:, negative traits that could make the situation worse:, impact on basic needs:, wounds this could lead to:, positive traits to help the character cope:, positive outcomes:.

Write that Scene

May your writing spirit live on forever

How to Write a Panic Scene

1. What is the cause of the panic and how mentally sound is the character?

» A. What triggered the panic attack?

I. Was it an internal or external factor? Could it have been the sudden realization of past events that the character missed or was it the “loss” of something? This could even be written as a failed plan. The character may have had aspirations about romance with another character that was completely ruined. On the other hand, the character may be experiencing what some write as a kind of “karma” for a bad or good character. The reader might feel this event is totally random. It could even be written to deceive the reader or shine light on some other event. This works especially well in a third person omniscient story.

II. Was it caused by an immediate event? This is actually a deeper question. What exactly is the event? It could be their rival’s actions that have finally caught up to a main or supporting character. If it’s a lesser event, then it would be best to use this scene as a moment to establish character traits to the reader. This could then be later used to “assist” the reader in predicting the outcome of a later event.       

IV. Panic Attack Symptoms: Dizzy, feeling faint Crying uncontrollable Chest pain Frustration Feeling need to escape Twitching, Shaky Quick scream heart racing Throat closing Difficult to take a deep breathe Shortness of breath Sweaty Weak legs Feel “closed in” Mentally scattered thoughts Racing thoughts Dizzy spells leading to panic Racing heart and tingling sensations An overwhelming fear that the anxiety is going to push they over the edge Constant chest tightness from anxiety Hot flashes followed up with waves of anxiety Tightness in chest and throat as well as shortness of breath Feeling unconnected to what is going on around they Obsessive worries and unwanted thoughts

V. Panic attacks can be a very painful humiliating experience to anyone that has one, often times in public places it can cause a scene and have loved one worried. This causes many of the people that have attacks to become very antisocial. They would look for any excuse to stay at home which can put a strain on their relationships.       

» B.Their fears descend around them, they lose perspective of everything, they forget about their hopes and interests.

I. When they have a panic attack, they feel like someone else is controlling their every move, every thought. they feel paranoid and skeptical of everything. they think that nothing is as it may seem. Might black out and hit people, or walls, or the floor. they felt as if everything was fake, everything they was taught was a lie, and no one could be trusted.

III. For severe panic attacks, their breathing becomes shallow and they hyperventilate, they begin to shake, their mind goes blank and their unable to think at all, they get light headed and nauseous, they can start gagging, and they finally collapse onto the floor and can cry uncontrollably for hours while having breathing difficulties. One time their hands tensed up and their hands went tingly from lack of oxygen due to hyperventilation.       

2. Who else is near the character or are they experiencing this “attack” by themselves?

» A. Are they near their rival or supporting characters?

III. By themselves is a bit advanced. If it is third person omniscient then we could tell the details of how they might faint or pass out from the event and what occurs around them. If it’s a first person story this could be used to confuse the reader as well. So for instance, the character will be investigating something strange. They feel shock and the character blacks out. The very next scene could be them waking up in a different place entirely.       

» B. Are they only near strangers? Do they help?

V. If the strangers don’t help, we could use that as a point to establish their motivations and how exactly our character does not fit into their plans. How loved or despised is our character in their community?       

3. How does the panic scene fit into the rest of the story?

» A. This might feel like overlap, but this really boils down to the scene buildup and how it will carry the rest of the story.

III. Does the moment anger this character? If they do get angry, what level do they take it to? Are they furious or just mildly annoyed by the whole event?       

» B. Some people might have a completely different reaction to all of this. They might just have a panic attack and their health is affected.

II. Diving deeper into the phobia side of things, this could also be used to elaborate a character’s backstory. Maybe they developed the fear when they were kids. They could have completely forgotten about it until recently or maybe it eludes to the story’s conclusion and helps the reader understand the challenges this character must face to meet a satisfactory conclusion. This could be fear of a physical confrontation, fear of public speaking, or even a fear of crowded public spaces.       

4. What steps does the character take to calm themselves?

» A. Panic attacks are when the “fight or flight” instinct suddenly kicks into overdrive, and for no apparent reason. You could be watching tv, then all of a sudden they feel like they are in a life-threatening situation, and their heart starts racing. Most people think they are having a heart attack, or are going insane.

III. Take antidepressants to help anxiety or smoking a cigarette.       

5. How much longer can the character go before something else goes wrong? Are they on the way to having another panic attack? The long term solution is to learn how to cope with them. Do/can they disrupt it using their mind?

» A. Were they a strong person before this event?

I. Part of this is going to be establishing the story and the character background beforehand. A panic attack should be a twist or some significant event in the story. It shouldn’t feel forced and the reader should not be taken off guard by a character “reveal” that came out of nowhere. It has more impact if the reader has sympathized with the character for a decent amount of the story.

II. If the character was weak-willed, how much damage is really caused by their “trigger”? In other words, is the character overreacting to a problem that could be easily solved or is the issue something more noteworthy? The next part of this is establishing the setup for the result. If it was an easy fix, will the character even notice it? If it was a complex problem, is this the time to reveal it to the reader?       

III. Does this affect the character’s development over the course of the story? Are they now going to start doing things that we would not expect? A person that is normally superstitious and cautious about things might lose their resolve to maintain their daily routine and start taking “action” to protect themselves. They might rise to the occasion or the opposite could take place. They could be so stricken by fear or confusion that they flee from the area or discontinue any conversations they may be having.       

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EightyD Member

Panic attacks.

Discussion in ' Research ' started by EightyD , Mar 24, 2019 .

googletag.cmd.push(function() { googletag.display('funpub_e71bb256766d4b098ef493f304aaeaaa'); }); I'm writing a character who experiences extreme anxiety and I am looking for examples of well written panic attacks. Both with and without someone intervening and helping through it. I don't have much personal experience with this level of anxiety, so anything helps.  

paperbackwriter Banned Contributor

googletag.cmd.push(function() { googletag.display('funpub_e71bb256766d4b098ef493f304aaeaaa'); }); im high anxiety and do experience the odd panic attack. if i am suddenly put in a new situation of reponsibility i will almost certainly go into meltdown. Become paralysed where i cant even communicate effectively. Dry mouth and racing thoughts. maybe that is fairly common. you might be wanting examples of extreme cases of agoraphobia. where the person is afraid to leave the house. im not there yet.  

XRD_author Banned

googletag.cmd.push(function() { googletag.display('funpub_e71bb256766d4b098ef493f304aaeaaa'); }); Are Tony Stark's panic attacks in Iron Man 3 realistic? It seems they may be: https://www.psychologytoday.com/us/blog/beyond-heroes-and-villains/201305/does-iron-man-3s-hero-suffer-posttraumatic-stress-disorder  

Lucian Hodoboc New Member

googletag.cmd.push(function() { googletag.display('funpub_e71bb256766d4b098ef493f304aaeaaa'); }); The scene in the third book from The Hunger Games , MockingJay , when Katniss .SpoilerTarget"> Spoiler wakes up from the coma and realizes that Prim died in the explosion , comes to mind.  

Reece Senior Member

googletag.cmd.push(function() { googletag.display('funpub_e71bb256766d4b098ef493f304aaeaaa'); }); Often true panic attacks end up with the person in the ER convinced they are dying of a heart attack. They end up getting heart workups, and if those are inconclusive, they're given Ativan and told to see a psychiatrist. https://www.self.com/story/9-people-describe-what-it-feels-like-to-have-a-panic-attack  

jim onion New Member

googletag.cmd.push(function() { googletag.display('funpub_e71bb256766d4b098ef493f304aaeaaa'); }); I've had panic attacks since the night I thought one of my best friend overdosed on cocaine right in front of me, little over half a year ago. Very infrequent though; maybe only three times. I become very self-conscious about my heart, as if I can't trust it. I feel really hot and on-edge. My mind is frantic and all over the place, to the point that it becomes practically impossible to focus on anything or function. I have to sit down in a chair, fidget a lot, and grip the arms of the chair or squeeze a stress ball until my knuckles are practically white. Remind myself to breathe some more. Try standing up. Nope. Definitely not done. Sit back down. Have some water. Go back to focusing on breathing. Drink more water now. Notice shaking in the hands, and can feel my core shaking. My chest is tight like a knot. Am I going to die? I think I'm dying. Please stop. I don't like it when my body feels so out of my control, like I'm just along for the ride. What even caused this? I don't know. I don't get it. I don't know. Try to lay down and close my eyes, but I'm scared that I won't wake up. Get up off the couch. Pace. Pace, back and forth. Almost over. I can feel it. You've been through these before. Every time you've ever gotten high. That's why you don't get high anymore, remember? Yeah, but I didn't get high this time. I was just sitting at home and suddenly it hit, for seemingly no reason. I know. Just keep it together. Chest loosens. Stomach is still tied-up, but not as bad. Upon this realization I suddenly take a deep breath. For the past 10 minutes it felt like air wasn't getting all the way down into my lungs. Not a single breath was satisfying. Emotional agitation subsides. My knees are weak; I'm so exhausted I lay down and take a nap. --- That's been my experience, anyway. Mine is primarily related to being a hypochondriac. Unless I smoke marijuana, in which case I am guaranteed to have a panic attack. Which is why I haven't even touched it in a couple years now. I also forgot to mention that I NEED to get away from people, with the exception of a few friends who can comfort me, and won't be freaked out by my episode. The latter is the important part. I'm comfortable around all my friends, but only a few know how to act when I'm like this. Even when I'm in the middle of an episode, I'm still worried about other people, what they're going to think of me, and how I'm making them feel. I don't want to scare them. Reminding myself that I've been through worse (the panic episode I had that night with the cocaine lasted for almost two hours) helps a little bit. This comparison is one of the few thoughts that seems real to my brain when I'm having an attack.  

Shenanigator Has the Vocabulary of a Well-Educated Sailor. Contributor

googletag.cmd.push(function() { googletag.display('funpub_e71bb256766d4b098ef493f304aaeaaa'); }); I've talked people through them. Usually they have difficulty controlling their breath (so my function is mainly to guide them in breathing more slowly and to try to comfort them), there's a pounding heart aspect to it, sometimes they get dizzy. There's also a cold sweat. (They had a history of panic attacks, so we knew it wasn't a heart attack.)Thoughts sort of collide in their brain, they tell me they can't think clearly, and they're really hyper. I've had two PTSD attacks, but they're relatively new to me and I don't know if that officially classifies as a "panic attack". I broke out into a sweat, had rapid breathing, started shivering uncontrollably, and vomited to the point of dry heaves.  

googletag.cmd.push(function() { googletag.display('funpub_e71bb256766d4b098ef493f304aaeaaa'); }); paperbackwriter said: ↑ im high anxiety and do experience the odd panic attack. if i am suddenly put in a new situation of reponsibility i will almost certainly go into meltdown. Become paralysed where i cant even communicate effectively. Dry mouth and racing thoughts. maybe that is fairly common. you might be wanting examples of extreme cases of agoraphobia. where the person is afraid to leave the house. im not there yet. Click to expand...

Woodstock Writer Senior Member

googletag.cmd.push(function() { googletag.display('funpub_e71bb256766d4b098ef493f304aaeaaa'); }); The one I had many years ago, I wasn’t aware at the time that I was having a panic attack. But I also didn’t feel like I was dying. I remember thinking there was something wrong with my stomach. That’s the main thing I can recall about it, that my stomach felt really odd.  

Lemie Contributor Contributor

googletag.cmd.push(function() { googletag.display('funpub_e71bb256766d4b098ef493f304aaeaaa'); }); When I have panic attacks I usually don't have trouble breathing - but it feels like the air isn't doing it's thing. I breath like normal, but it's like I still don't get the air I need, or like it doesn't reach my lungs even though I just filled them. It's usually accompanied with a pain in my chest bone and despite knowing better I sometimes get the feeling that the pain would go away if I just cut into the bone (I've got a not so sexy scar because I couldn't keep that feeling at bay when I was younger). I can get dizzy and sometimes I've got that stingy/pricky feeling in my hands, sort of when they've been asleep. With all this my rational thinking usually fly out the window and all I can think is "Jag vet inte vad jag ska ta vägen"* over and over again until I calm down. I'm an anxious person and can get stressed out over things that people see as "nothing". Now a days I don't really get proper panic attacks, but I sometimes get a watered down version which. I still recognize it as a version of what I had a few years ago, though, when I got bad attacks on the regular. I used to be the sort of person who could barley leave my apartment - and I still try to stay away from crowds when I feel it coming on, even if it's better now a days. *Literally I suppose it means more "I don't know where I'm going" but I'd translate it more like "I don't know what I should do" in the context because it's not that I'm looking for somewhere to go, but I'm trying to process what to do or where to go from here. Usually in the context of what to do with my life (to get away from the panic) rather than getting rid of the panic.  

Laurin Kelly Contributor Contributor

googletag.cmd.push(function() { googletag.display('funpub_e71bb256766d4b098ef493f304aaeaaa'); }); Lemie said: ↑ sometimes I've got that stingy/pricky feeling in my hands, sort of when they've been asleep. Click to expand...

jannert Retired Mod Supporter Contributor

googletag.cmd.push(function() { googletag.display('funpub_e71bb256766d4b098ef493f304aaeaaa'); }); Shenanigator said: ↑ I've talked people through them. Usually they have difficulty controlling their breath (so my function is mainly to guide them in breathing more slowly and to try to comfort them), there's a pounding heart aspect to it, sometimes they get dizzy. There's also a cold sweat. (They had a history of panic attacks, so we knew it wasn't a heart attack.)Thoughts sort of collide in their brain, they tell me they can't think clearly, and they're really hyper. I've had two PTSD attacks, but they're relatively new to me and I don't know if that officially classifies as a "panic attack". I broke out into a sweat, had rapid breathing, started shivering uncontrollably, and vomited to the point of dry heaves. Click to expand...

googletag.cmd.push(function() { googletag.display('funpub_e71bb256766d4b098ef493f304aaeaaa'); }); Laurin Kelly said: ↑ The number one sign I have that a panic attack is looming around the corner is that the bottoms of my feet start to tingle/prickle. I've never met anyone with that same symptom before! Click to expand...

Maggie May Active Member

googletag.cmd.push(function() { googletag.display('funpub_e71bb256766d4b098ef493f304aaeaaa'); }); I think that we are seeing a lot of different types of panic/anxiety attacks. Mine were being someplace where I knew/felt was bad/evil. I felt jittery, I felt hunted yet I was alone. I felt a strong feeling of get myself the heck out of there. Another time where there were a lot of people I had a feeling of being overwhelmed, too much. Again the strong desire to get away/run or escape.  

Thundair Contributor Contributor

googletag.cmd.push(function() { googletag.display('funpub_e71bb256766d4b098ef493f304aaeaaa'); }); @Foxxx I have them along the same lines. Starting a new job was always dealt with by self medication. In some crowded areas I feel like someone injected poison in me that spread as my heartbeat increased. Reading this thread makes me realize it may be a sign of the times. I'm just saying.  

googletag.cmd.push(function() { googletag.display('funpub_e71bb256766d4b098ef493f304aaeaaa'); }); For those of you whohave experienced panic attacks with someone there, does having someone there saying "you're having a panic attack" help? Just having someone there to verify what it is you're feeling?  

googletag.cmd.push(function() { googletag.display('funpub_e71bb256766d4b098ef493f304aaeaaa'); }); i used to be a teacher believe it or not. i was attending a field trip when these students told me that another teacher was impersonating my anxious teaching style in front of the class . It was humiliating to hear that. I never confronted him about it because i didnt want him to harass the students who told me.  

googletag.cmd.push(function() { googletag.display('funpub_e71bb256766d4b098ef493f304aaeaaa'); }); ive only recently realised how much anxiety and panic attacks affected my life and career. In some ways i envy younger generations who have that awareness and try to do something about it when they are young. Monitoring journaling and really trying to nail what is actually going on. That is the key I suspect. Self awareness. My problem was I either tried to supress it or just ignore it. I might have able to avoid addictions like alcohol.  

googletag.cmd.push(function() { googletag.display('funpub_e71bb256766d4b098ef493f304aaeaaa'); }); EightyD said: ↑ For those of you whohave experienced panic attacks with someone there, does having someone there saying "you're having a panic attack" help? Just having someone there to verify what it is you're feeling? Click to expand...

flawed personality Contributor Contributor

googletag.cmd.push(function() { googletag.display('funpub_e71bb256766d4b098ef493f304aaeaaa'); }); Mine vary in intensity. I remember one was when I was walking home. I felt out of breath, and my breathing was erratic. I was only taking shallow breaths, and because I couldn't get enough air into my lungs, it made me panic more and feel light headed. I stopped walking and held onto a stone wall above a bridge. I just tried to focus on regulating my breathing, trying to get it back to normal. Holding the wall I found to be helpful somehow. I guess having something that was sturdy, supportive and solid was beneficial when my body felt so turbulent. I have others when I get overwhelmed and bail on whatever I'm doing, or the place I'm in. I had one in a supermarket before. I abandoned my shopping, and went to the toilet. I broke down in the cubicle and had a good cry. When I got it out, I splashed water on my face and returned to the supermarket. Fortunately, my shopping was still there, so I could finish up and leave. On a separate occasion, I went into a shopping centre, and just said "Nope." turned round and went back home. I had been feeling off since I got the bus into town, but was too stubborn to call it off. Going into the shopping centre was just too much. There was a choir and a crowd inside, and I just wasn't capable at that point.  

googletag.cmd.push(function() { googletag.display('funpub_e71bb256766d4b098ef493f304aaeaaa'); }); flawed personality said: ↑ Going into the shopping centre was just too much. Click to expand...

googletag.cmd.push(function() { googletag.display('funpub_e71bb256766d4b098ef493f304aaeaaa'); }); How much are anxiety and panic attacks self esteem related? i think low self esteem is the root cause in my case . I just dont see myself doing certain things with confidence and ease.  

googletag.cmd.push(function() { googletag.display('funpub_e71bb256766d4b098ef493f304aaeaaa'); }); Writing this has actually made me realise just how frequent my anxiety is on some level or other. I hadn't been aware it was so pervasive in my life.  

googletag.cmd.push(function() { googletag.display('funpub_e71bb256766d4b098ef493f304aaeaaa'); }); paperbackwriter said: ↑ How much are anxiety and panic attacks self esteem related? i think low self esteem is the root cause in my case . I just dont see myself doing certain things with confidence and ease. Click to expand...

googletag.cmd.push(function() { googletag.display('funpub_e71bb256766d4b098ef493f304aaeaaa'); }); Shenanigator said: ↑ PTSD panic attacks seem to have a different root cause, although it certainly takes something related to confidence to push through avoidance. Click to expand...

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WRITERS HELPING WRITERS®

Helping writers become bestselling authors

Emotion Thesaurus Entry: Panic

July 24, 2008 by BECCA PUGLISI

When it comes to emotion, sometimes we need a brainstorming nudge. After all, each character will express their feelings differently depending on their personality, emotional range, and comfort zone. We hope this short, sample list of expressions will help you better imagine how your character might show this emotion!

If you need to go deeper , we have detailed lists of body language, visceral sensations, dialogue cues, and mental responses for 130 emotions in the 2019 expanded second edition of The Emotion Thesaurus: A Writer’s Guide to Character Expression .

• Uncontrolled shaking • Risking a different or lesser danger in order to escape • Holding oneself tight (wrapping the arms around oneself to make smaller) • High tolerance to pain, not feeling/noticing injuries • Increased stength, stamina • Grabbing onto someone and refusing to let go • Claustrophobia • Anxiety attacks, pain in the chest, lungs or throat • Clutching at the throat or chest • Gasping for air • A harried, wild appearance • Thoughts that turn to death or the worst possible outcome • Copious sweating • Backing away in quick jerky steps • Passing out from a stress overload, lack of oxygen, or both…

Win your readers’ hearts by tailoring your character’s emotional responses so they’re compelling, credible, and realistic.

If you struggle with writing emotions, you aren’t alone. The Emotion Thesaurus: A Writer’s Guide to Character Expression has helped writers all over the globe, and it can help you. To find out more about this bestselling book, please visit our bookstore .

Prefer the flexibility of instant online access and greater searchability?

The Emotion Thesaurus is also at our sister site,  One Stop for Writers . Visit the Emotion Thesaurus Page to view our complete list of entries.

TIP: While you’re there, check out our hyper-intelligent Character Builder that helps you create deep, memorable characters in half the time !

Becca Puglisi is an international speaker, writing coach, and bestselling author of The Emotion Thesaurus and its sequels. Her books are available in five languages, are sourced by US universities, and are used by novelists, screenwriters, editors, and psychologists around the world. She is passionate about learning and sharing her knowledge with others through her Writers Helping Writers blog and via One Stop For Writers —a powerhouse online library created to help writers elevate their storytelling.

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Reader Interactions

January 15, 2021 at 6:21 am

hi i have another you coud add on to the list ” with tprepadation” you could add this if you do not know trepadation means panic and cortion

January 15, 2021 at 9:24 am

Hi, Grace. Thanks so much for this suggestion. One of the toughest parts of writing this thesaurus was figuring out which emotions to highlight. So many of them are similar to one another—synonymous, even—and including all of them would’ve created an enormous book that no one would have been able to afford :). So we had to make tough choices about content. For trepidation, we chose to go with Apprehension; they’re super similar, and we thought the latter was more commonly used and would be easier for readers to find. So you might want to check out that entry. Have a great day!

January 10, 2015 at 11:22 pm

One more hint for more extreme cases: Research panic attacks. They’re not fun.

June 27, 2014 at 3:15 pm

Thanks, this will be great for the brother in my book

February 9, 2012 at 7:47 am

You’re so awesome, Julie. Thanks for the pick-me-up! I hope the entries are actually helping, lol.

February 7, 2012 at 12:49 pm

Just wanted to tell you awesome ladies that I’m revising my ms, and during the first draft I have (see bookshelf muse) whenever I couldn’t figure out how to show an emotion. So now I’m going through it again and using your awesome resource. I just used “panic.” Thanks so much!

July 24, 2008 at 12:50 pm

Yay! 😀 Thanks I’ve been wanting this one.