how to describe panic creative writing

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.

Related Posts:

• 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

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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Emotion: Panic

By The ProWritingAid Team

When you want to write the emotion panic, it's important to "show" the emotion your character is experiencing through their physical reactions and dialogue, rather than "tell" it. In this article we provide you with inspiration so you can avoid showing instead of telling and immerse your readers in your story.

Panic is an intense feeling of fear or anxiety that is often accompanied by physical symptoms such as trembling, rapid heartbeat, and shortness of breath. It is a sudden and overwhelming response to a perceived threat or danger, real or imagined. Panic can be triggered by various situations or stimuli, such as a traumatic event, a phobia, or a feeling of loss of control. It can be a debilitating emotion that can interfere with a person's ability to function and think clearly.

Different Types of Panic

Situations associated with panic, physical reactions to panic, thoughts associated with panic, atmosphere of panic, verbs associated with panic, emotions before panic, emotions after panic, telling panic examples to avoid, practical examples of showing panic, exercises for showing panic.

Here are some different types of panic:

• Apprehension
• Nervousness

Here are some situations where a character might experience the emotion of panic:

• Being trapped or confined in a small space
• Facing a life-threatening situation, such as a fire, natural disaster, or violent attack
• Witnessing or experiencing a traumatic event, such as an accident or crime
• Losing a loved one unexpectedly
• Being in a high-pressure situation, such as a performance or public speaking event
• Feeling overwhelmed by responsibilities or expectations
• Confronting a phobia or fear
• Facing a sudden change in circumstances, such as a job loss or unexpected move
• Dealing with a chronic illness or health condition

Here are some physical reactions a character experiencing panic might have:

• Rapid breathing or hyperventilation
• Increased heart rate or palpitations
• Sweating or clammy skin
• Trembling or shaking
• Difficulty swallowing or feeling a lump in the throat
• Nausea or stomach discomfort
• Dizziness or lightheadedness
• Feeling of being trapped or unable to escape
• Racing thoughts or difficulty concentrating
• Pacing or fidgeting
• Crying or screaming
• Seeking reassurance or help from others

Here are some thoughts a character experiencing panic might have:

• I can't breathe, I can't breathe!
• What if I mess everything up?
• My heart is racing so fast, I feel like it's going to explode!
• I need to get out of here, I need to escape!
• Why is this happening to me? Why now?
• I'm not ready for this, I don't know what to do!
• I feel like I'm losing control, I can't stop shaking!
• What if something terrible happens?
• I need to find a way out, I need to find a solution!

Here are some ways that you might reflect the emotion of panic in the atmosphere of your scene:

• Use short, choppy sentences to convey a sense of urgency and unease
• Incorporate physical descriptions of the surroundings that are chaotic or overwhelming
• Include sensory details that heighten the feeling of panic, such as a pounding heartbeat or a sense of suffocation
• Use metaphors or similes that evoke feelings of being trapped or overwhelmed
• Consider incorporating a ticking clock or countdown to increase tension
• Use dialogue that reflects the characters' rising anxiety or desperation
• Incorporate moments of confusion or disorientation to reflect the feeling of being overwhelmed

Here are some verbs commonly associated with the emotion of panic:

• Hyperventilate

Here are some emotions that may come before a character experiences panic:

• Uncertainty

Here are some emotions that may come after a character experiences panic:

• Embarrassment
• Frustration
• Disappointment
• Vulnerability

Here are some examples of telling the emotion panic in a sentence. You should avoid things like this:

• She felt panicked.
• He was panicking.
• Panic set in.
• She was freaking out.
• He felt overwhelmed by panic.
• Her heart was racing with panic.
• He was paralyzed with panic.
• She was consumed by panic.
• He couldn't think straight due to panic.

Here are some examples of showing panic in a sentence:

• My heart raced as I fumbled for my phone, desperate to call for help.
• I stumbled backwards, tripping over my own feet as I tried to escape the burning building.
• The world around me blurred into a dizzying mess as I struggled to catch my breath.
• My hands shook uncontrollably as I realized I had lost my wallet and all my identification.

Here are some writing exercises to practice showing panic:

• Begin by brainstorming situations that could trigger panic in your character. Jot down as many ideas as possible.
• Write a scene where your character experiences a panic attack. Focus on the physical sensations and emotions your character might feel during this experience.
• Create a character profile for someone who struggles with panic attacks. Consider their background, triggers, coping mechanisms, and how their panic disorder affects their daily life.
• Write a dialogue between two characters, where one is trying to calm the other down during a moment of panic. Pay attention to the words and tone used by each character.
• Take a moment to observe your own body when you feel panicked. Write down the physical sensations you experience. Use these observations to inform your character's reactions in your writing.
• Write a scene where your character is in a crowded or overwhelming situation, such as a concert or a busy street. Show how their panic intensifies as the situation becomes more overwhelming.
• Consider how your character's panic might affect their relationships with others. Write a scene where your character's panic causes a conflict or misunderstanding with someone close to them.

Want more help with showing emotion instead of telling? You find more help in our full set of emotions .

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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 🙂

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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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