Panic Attacks and Panic Disorder

Support for SUNY Oneonta Students
Amira The Healing Space | MA Therapy, LLC

Panic attacks are sudden episodes of intense fear or discomfort that can happen quickly and feel overwhelming. Many people experiencing a panic attack believe something is physically wrong, such as a heart attack or medical emergency. In reality, panic attacks are usually caused by the body’s stress and anxiety response, not a dangerous physical condition.

Panic attacks often begin suddenly and may peak within 10 minutes, though the full experience may last 20–30 minutes before symptoms begin to calm.

Although panic attacks can feel frightening, they are treatable and manageable, and many students learn strategies that help them regain control during these moments.

Common Symptoms of a Panic Attack

Panic attacks can include a mix of physical and emotional symptoms such as:

• chills or hot flashes
• nausea or stomach discomfort
• sweating
• chest tightness or chest pain
• rapid heartbeat or palpitations
• shaking or trembling
• dizziness or feeling faint
• shortness of breath or feeling like you cannot breathe
• feeling detached from reality
• fear of losing control

Because these symptoms feel intense and physical, many people initially believe they are experiencing a medical emergency.

Panic Attacks vs. Panic Disorder

Some people experience one or two panic attacks during stressful periods, such as during exams, major life transitions, or periods of high anxiety.

However, if someone has repeated panic attacks and begins to fear having another attack, they may develop panic disorder.

People with panic disorder sometimes begin avoiding situations where they previously had an attack, such as:

• large crowds
• classrooms or lecture halls
• public transportation
• open spaces
• social gatherings

Avoidance can make anxiety stronger over time, which is why learning coping tools and seeking support can be very helpful.

A Simple Exercise to Calm a Panic Attack

One of the most effective ways to reduce panic symptoms is to slow down your breathing and reconnect to your senses.

Try this simple exercise:

The 5-4-3-2-1 Grounding Technique

1. Name 5 things you can see around you
2. Name 4 things you can touch
3. Name 3 things you can hear
4. Name 2 things you can smell
5. Name 1 thing you can taste or one slow breath you can focus on

This exercise helps bring your attention back to the present moment and signals to your nervous system that you are safe.

Guided Exercise Video

This short video walks through the 5-4-3-2-1 grounding exercise used by many therapists to help calm anxiety and panic symptoms.

▶ 5-4-3-2-1 Grounding Technique for Anxiety
https://www.youtube.com/watch?v=30VMIEmA114

Breathing Exercise for Panic Attacks

Another helpful strategy is box breathing, which helps regulate the nervous system and slow the stress response.

Box Breathing Steps

1. Inhale slowly for 4 seconds
2. Hold your breath for 4 seconds
3. Exhale slowly for 4 seconds
4. Hold again for 4 seconds

Repeat this cycle for 1–2 minutes.

This technique helps calm the body by activating the parasympathetic nervous system, which is responsible for relaxation.

Guided Breathing Video

▶ Box Breathing for Stress and Anxiety
https://www.youtube.com/watch?v=tEmt1Znux58

Additional Strategies That Can Help

Students who experience panic attacks often benefit from:

• regular physical activity
• consistent sleep routines
• limiting caffeine and stimulants
• practicing relaxation techniques
• learning coping skills through therapy

Understanding how anxiety works can also reduce fear around panic symptoms.

Counseling Support for SUNY Oneonta Students

If panic attacks or anxiety are affecting your daily life, counseling can help you learn strategies to manage symptoms and regain confidence.

SUNY Oneonta students can schedule free virtual counseling sessions through Amira The Healing Space.

Schedule here:
https://amirathehealingspace.as.me

Working with a counselor can help you better understand anxiety triggers, practice coping strategies, and build tools that help you feel more in control during stressful moments.

Test Anxiety and Academic Stress

Many college students experience anxiety related to exams, presentations, deadlines, or academic performance. Test anxiety can affect concentration, memory, and confidence during important academic moments.

Common symptoms of test anxiety include:

• racing thoughts before or during exams
• difficulty concentrating while studying
• feeling overwhelmed by academic expectations
• physical symptoms such as sweating, nausea, or shaking
• blanking out during tests

Academic pressure can increase during midterms, finals, or when students feel strong expectations from themselves, professors, or family.

Helpful strategies include:

• studying in shorter, consistent sessions rather than cramming
• practicing breathing exercises before exams
• taking short breaks while studying
• creating realistic study schedules
• speaking with professors or academic advisors when overwhelmed

Learning how to manage academic stress can improve both performance and overall well-being.

Sleep, Burnout, and College Mental Health

Sleep plays a major role in emotional regulation, concentration, and mental health. Unfortunately, many college students experience disrupted sleep due to academic pressure, social schedules, technology use, or stress.

Sleep deprivation can contribute to:

• anxiety and panic symptoms
• low mood or depression
• difficulty concentrating
• irritability and emotional exhaustion
• burnout

Burnout occurs when prolonged stress leaves someone feeling mentally and physically drained.

Ways to support healthier sleep and reduce burnout include:

• maintaining a consistent sleep schedule
• limiting caffeine late in the day
• reducing screen time before bed
• taking breaks during long study periods
• spending time outside or engaging in physical activity

Prioritizing rest is not a sign of weakness—it is an important part of maintaining academic success and mental health.