| Physical Symptoms | Cognitive Symptoms | | :--- | :--- | | Racing or pounding heartbeat | Fear of imminent disaster | | Shortness of breath or choking sensation | Feeling of unreality (derealization) | | Chest pain or pressure | Intense need to escape the situation | | Trembling or shaking | Catastrophic thinking ( “I’ll faint here.” ) | | Hot flashes or sudden chills | Fear of losing control in public |
For example:
When you feel panic rising during a joyful moment, say to yourself: This is just happy heart panic. My body is fine. I’m safe. These sensations are uncomfortable but not dangerous. happy heart panic