by JENNIFER GOODSON, MA, LMHC
Our heart, the powerful pumping machine, our continual “ticker,” plays a powerful role in our overall well-being — physically, mentally, and spiritually. The heart responds not only to a healthy lifestyle of balanced nutrition and exercise but also to stress, fear, grief, and prolonged emotional strain. When these fall out of balance, our body often will signal us with signs of distress through the heart, sometimes in ways that can feel terrifying.
For those who suffer from panic attacks or extreme anxiety, it is important to be aware of the symptoms, as the physical signs can resemble a heart attack. Understanding the difference and knowing how to respond can help calm the body, steady the mind, and restore a sense of peace and safety.
Panic Attacks
So, why do panic attacks feel like heart attacks?
Panic attacks are driven by the body’s fight-or-flight response. When the brain perceives danger, real or imagined, it releases adrenaline. This causes the heart rate to increase, breathing to become shallow, muscles to tense, and blood flow to shift. The goal is protection, not harm.
Common Panic Attack Symptoms:
- Chest tightness or discomfort
- Rapid or pounding heartbeat
- Shortness of breath
- Sensation of choking
- Dizziness or lightheadedness
- Sweating, chills, or shaking
- Numbness or tingling
- A sudden fear of dying or losing control
While these are frightening symptoms, they are not dangerous in and of themselves. They are signs of the nervous system in a temporary high alert.
How do we tell the difference between a panic attack and a heart attack?
Because symptoms overlap, it is important to approach this with wisdom and caution. When in doubt, the best course of action is to always seek immediate medical care.
| Panic Attacks Often | Heart Attacks Often |
|---|---|
| Begin suddenly and peak within 10–20 minutes | Develop gradually and worsen over time |
| Occur during periods of emotional stress or fear | May occur at rest or with physical exertion |
| Improve with slow breathing or grounding techniques | Do not improve with calming techniques |
| Cause rapid or pounding heartbeat | Cause pressure, squeezing, or heaviness in the chest |
| Include intense fear or a sense of impending doom | Include pain radiating to the arm, jaw, neck, or back |
| May cause dizziness, tingling, or shortness of breath | Often accompanied by nausea, vomiting, or cold sweats |
| Symptoms are driven by nervous system activation | Symptoms are caused by reduced blood flow to the heart |
Heart attack symptoms are typically persistent and pressure-based, while panic attack symptoms are fear-driven and often improve with reassurance and grounding techniques (American Heart Association, 2023). But if symptoms are new, severe, or lingering, call 911 immediately.
Panic is not a sign of weakness or lack of faith. It is often the result of prolonged stress, unresolved trauma, grief, or emotional overload.
Our awareness of the connection between our body, mind, and spirit is vital in these moments. We will notice that our body responds with heart racing and a change in breathing pattern. Our minds may race with thoughts, leading to worst-case scenarios. Our spirit may temporarily lose its sense of peace and grounding. We cannot just “manage” these symptoms. True healing requires addressing all three areas of our well-being.
The following are a few grounding techniques to use during a panic attack that will signal safety to the nervous system.
| Technique | How to Practice | Purpose |
|---|---|---|
| Regulate Breathing | Inhale through the nose for 4 seconds, hold for 2 seconds, exhale slowly through the mouth for 6 seconds. Repeat for several cycles. | Slows heart rate and signals safety to the nervous system |
| 5-4-3-2-1 Grounding | Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste. | Anchors attention in the present moment and interrupts panic spirals |
| Hand Over Heart | Place one hand on your chest and gently say: “I am safe. This will pass.” | Provides physical reassurance and emotional regulation |
| Spiritual Anchoring | Use prayer, scripture, or calming affirmations alongside breathing or grounding. | Restores peace, trust, and spiritual grounding |
| When to Seek Medical Help | Call 911 or seek emergency care if chest pain is new, severe, persistent, or radiates to the arm, jaw, neck, or back; if symptoms do not improve with grounding; or if you are unsure whether symptoms are cardiac or anxiety-related. | Ensures physical safety and prioritizes medical evaluation when needed |
Panic attacks feel overwhelming, but they are not life-threatening. Your body is communicating, not failing you. Educating ourselves, as well as implementing grounding and support, allows fear to lose its grip and calm to return.
Reference:
American Heart Association. (2023). Heart attack symptoms. https://www.heart.org/en/health-topics/heart-attack/warning-signs-of-a-heart-attack
ABOUT THE AUTHOR: Jennifer Goodson, MA, LMHC, is a licensed mental health counselor with an office in Winter Haven, FL, a Professor of Psychology at Warner University in Lake Wales, FL, and a transformational speaker. She holds a Master of Arts in Clinical Mental Health Counseling from Regent University in Virginia Beach, Virginia. For more information, visit www.jennifergoodson.com.