Panic attacks can be terrifying, overwhelming experiences, often leaving individuals feeling completely out of control. Writing a panic attack scene can be challenging, as it requires capturing the intense physical and emotional sensations that accompany such an experience.
Whether you're writing from the perspective of someone who suffers from panic attacks or you’re creating a scene for a fictional character, here are 8 tips to help you authentically and sensitively depict a panic attack in your writing.
Focus on the physical symptoms
Panic attacks often have very distinct physical symptoms, and describing these can help convey the intensity of the experience. Common physical reactions include:
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Rapid heartbeat or palpitations
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Shortness of breath or a feeling of being unable to breathe
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Dizziness, lightheadedness, or a sense of fainting
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Tightness in the chest or a sensation of choking
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Sweating, trembling, or shaking
In your writing, focus on these physical reactions, using sensory language to describe how they feel. This will help readers connect with the character’s experience on a visceral level.
For example:
Her heart raced so fast it felt like it might burst from her chest. Her breath came in shallow gasps, as if the air had been stolen from the room.
Show the sense of losing control
A hallmark of panic attacks is the overwhelming sense of losing control. The person experiencing the attack often feels as though they are not only losing grip on the situation but possibly on reality itself. This fear of dying, going crazy, or losing their sense of self can heighten the intensity of the scene.
You can show this loss of control by describing thoughts or sensations that are disjointed, fragmented, or irrational. Consider using phrases like:
This conveys the feeling that the character’s mind is racing, and they cannot grasp onto anything solid.
Incorporate a sense of disconnection
During a panic attack, some people experience feelings of derealization (the sensation that the world around them is unreal) or depersonalization (feeling disconnected from their body or self). These experiences can make a panic attack feel even more disorienting and frightening.
To capture this feeling, you might describe how the character’s environment feels distant, dreamlike, or “out of body.”
For example:
The walls seemed to close in, but at the same time, they felt like they were miles away, as though she were floating outside of herself, watching everything from a distance.
Use rapid, fragmented sentences
Panic attacks often cause a person’s thoughts to race, leading to rapid, fragmented thinking. In your writing, you can reflect this by using short, fragmented sentences and paragraphs. This creates a sense of urgency and chaos that mirrors the character’s mind during the attack.
For example:
Breathe. No, wait. I can’t. It’s too fast. Too much. Help. Please, someone, help.
This writing style helps convey the urgency and racing nature of thoughts during a panic attack.
Emphasize the sense of impending doom
Many people who experience panic attacks feel a sense of impending doom or fear that something terrible is about to happen. This could be fear of death, losing control, or having a breakdown. In your writing, use language that suggests something terrible is just about to occur, building tension and anxiety.
For example:
She could feel the darkness creeping in, like something terrible was about to happen, but she couldn’t pinpoint what it was. A wall was closing in, and there was nowhere to run.
Include the internal monologue
A person having a panic attack often experiences an inner dialogue that cycles through various thoughts, fears, and attempts at rationalizing the situation. This can be a great way to convey the character’s struggle to make sense of the overwhelming experience. The contrast between logical thoughts and irrational fears can add depth to the scene.
For example:
This can’t be happening. Calm down. Just breathe. But I can’t breathe! I’m going to pass out. No, no, I’m not. I’m fine. I’m fine... am I?
This gives insight into the character's internal conflict and struggle with the panic attack.
Capture the aftermath
After a panic attack, people often feel exhausted, drained, or emotionally overwhelmed. Writing about the aftermath of the attack is just as important as describing the attack itself, as it helps show the lasting effects on the character.
You could describe a sense of relief mixed with confusion or shame. The character might feel physically weak or emotionally fragile.
For instance:
When it was finally over, she collapsed on the floor, her body still trembling. The room had stopped spinning, but her heart hadn’t. She couldn’t remember the last few minutes, only that they felt like a nightmare she couldn’t escape.
This aftermath can help show the impact of the panic attack, especially if the character faces recurring episodes.
Avoid over-exaggeration
Instead of turning the panic attack into a dramatic plot point, focus on the emotional reality of it. Show the character’s vulnerability and their struggle to manage the attack, emphasizing the realism of the experience.
For example:
He had no idea how long it had lasted. The world had felt too loud, too close, too much. The only thing he could focus on was the heavy weight of his own breath and the frantic beating of his heart.
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