Panic Attacks: Understanding the Experience and Finding Help in Toronto & Markham

Imagine this: you’re sitting on the subway, scrolling through your phone, when suddenly your heart starts racing. Your chest feels tight, your breath comes in short gasps. A wave of heat rushes through your body, your hands are trembling, and you feel lightheaded. A thought shoots through your mind:

“Am I having a heart attack? Am I going to die?”

This is the lived experience of a panic attack—a sudden surge of intense fear that can seem to come out of nowhere.

What Panic Attacks Feel Like

Panic attacks are more than just “feeling anxious.” They are intense, overwhelming episodes that peak within minutes and can leave you feeling exhausted afterward.

During an attack, people often experience a mix of body sensations, emotions, and disturbing thoughts:

• Physical sensations: a pounding heart, chest pain, sweating, shaking, nausea, dizziness, tingling in the hands or face, difficulty catching your breath.

• Emotions: sheer terror, dread, or a sense that something awful is about to happen.

• Common thoughts:

  • “I’m about to faint.”

  • “I can’t breathe.”

  • “I’m losing control.”

  • “I’m going crazy.”

  • “This is the end—I’m going to die.”

Because the symptoms are so intense and physical, many people rush to the emergency room, convinced they’re having a heart attack or another medical crisis.

Everyday Scenarios Where Panic Can Strike

Panic attacks often catch people off guard. They can happen in all kinds of everyday situations, such as:

• While driving: You suddenly feel dizzy and fear you’ll lose control of the car.

• In a meeting at work: Your heart pounds and you’re convinced everyone can see you’re about to “lose it.”

• In a crowded store: The noise and closeness of people make you feel trapped, and panic surges.

• At home, relaxing: You’re watching TV when out of nowhere your chest tightens and fear takes over.

One of the most unsettling parts of panic attacks is their unpredictability. They can happen in stressful moments — but they can also strike when you’re calm, which can leave you feeling shaken and on edge.

Panic Attacks, Panic Disorder, and Agoraphobia

Experiencing a single panic attack doesn’t necessarily mean you have a disorder. However, if panic attacks repeat over time and you begin to fear or avoid places where they might happen, this may develop into panic disorder. Some people also begin to avoid situations such as crowded places, travel, or even leaving home, which can be linked to agoraphobia.

Even though these terms may sound overwhelming, the important thing to remember is: help is available, and treatment works.

A Gentle Reminder to Yourself

In the midst of a panic attack, the fear can feel unbearable. But one powerful step is to gently remind yourself:

“This is a panic attack. I will survive this.”

This simple statement is both a grounding technique and a shift in perspective. It can help anchor you in the moment and remind you that the sensations will pass. Over time, with the right support and coping strategies, panic attacks lose their power.

Getting Help in Toronto and Markham

If you live in Toronto, Markham, or the surrounding areas of Ontario, and you are struggling with panic attacks, psychotherapy can help. Working with a registered psychotherapist allows you to understand the root of panic, learn effective coping tools, and gradually rebuild a sense of calm and safety in your everyday life.

As a psychotherapist practicing in Markham, I support clients who are experiencing panic attacks, panic disorder, and agoraphobia. Together, we can explore your experiences, reduce the fear, and help you regain control.

You don’t have to face panic alone. If this resonates with you, I invite you to book an appointment and begin the journey toward healing.