creative writing of a panic attack

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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Describing Panic Attacks in Writing: Effective Techniques for Capturing the Intensity

Mental Disorders

Imagine sitting at your desk, working on a project, when suddenly your heart starts racing. Your vision becomes blurred, and sweat drips down your forehead. You feel like you can’t breathe, and a sense of impending doom washes over you. You are experiencing a panic attack. Panic attacks are terrifying episodes that can happen unexpectedly and can be extremely difficult to put into words. However, as a writer, it is essential to understand how to effectively describe the intense experience of a panic attack. In this article, we will explore various techniques for capturing the intensity of a panic attack and creating an authentic portrayal that resonates with readers.

1. Understanding the Basics: What is a Panic Attack?

Before diving into the techniques for describing a panic attack, it is crucial to understand what a panic attack is at its core. A panic attack is a sudden and intense surge of fear or discomfort that reaches its peak within minutes. It is often accompanied by physical symptoms like rapid heart rate, shortness of breath, sweating, trembling, and a sense of impending doom. Panic attacks typically occur in individuals with panic disorder, but they can also happen to anyone experiencing high levels of stress or anxiety.

2. The Physical Manifestations of Panic Attacks: Symptoms and Sensations

When describing a panic attack, it is essential to convey the physical manifestations that accompany such an episode. Panic attacks can cause a wide range of symptoms and sensations, including:

• Rapid heart rate
• Shortness of breath
• Trembling or shaking
• Feeling dizzy or lightheaded
• Chest pain or discomfort
• Nausea or stomach distress
• Tingling or numbness in the extremities

By describing these physical sensations, you can help readers understand the physical toll that panic attacks take on the body and empathize with the experience.

3. Exploring the Connection: Panic Attacks and Anxiety Disorders

While panic attacks can occur in anyone under extreme stress, they often go hand in hand with anxiety disorders. Anxiety disorders, such as panic disorder and generalized anxiety disorder, frequently involve recurring panic attacks as a characteristic symptom. Exploring this connection in your writing can provide readers with a deeper understanding of the context in which panic attacks occur.

4. The Importance of Descriptive Language: Conveying the Intensity of Panic Attacks

Descriptive language is vital when capturing the intensity of a panic attack in writing. Use vivid and evocative words to paint a picture of the experience. For example, instead of simply saying, “I felt scared,” you could say, “Fear gripped me like icy talons, squeezing the air from my lungs.” By choosing powerful and specific language, you can create a more visceral and immersive experience for your readers.

5. Building Empathy: Helping Readers Understand the Experience of a Panic Attack

One of the goals of describing panic attacks in writing is to help readers empathize with the experience. To achieve this, it is crucial to convey the emotional impact of a panic attack. Describe the overwhelming fear, helplessness, and vulnerability that wash over the person experiencing the attack. By capturing the emotional rollercoaster, readers can connect with the character on a deeper level.

6. Techniques for Describing Panic Attacks in Writing: Show, Don’t Tell

When it comes to describing panic attacks, the age-old writing advice of “show, don’t tell” applies. Instead of simply stating that a character is having a panic attack, show the reader the physical and emotional signs. Describe the accelerated heartbeat, the shallow breaths, and the trembling hands. Show the character’s racing thoughts and their desperate struggle to regain control. By creating a sensory experience for the reader, you can better convey the intensity of a panic attack.

7. Avoiding Stereotypes: Writing Authentic Portrayals of Panic Attacks

When describing panic attacks, it is crucial to avoid falling into stereotypes. Panic attacks are highly personal experiences, and they can manifest differently in different individuals. Avoid relying on clichés or common tropes associated with panic attacks. Instead, draw from personal experiences, conduct research, and engage with real people’s stories to create more authentic portrayals.

“In fictional narratives, it is essential to avoid sensationalizing panic attacks for the sake of drama. Instead, focus on providing accurate and compassionate depictions that showcase the challenges and resilience of individuals going through these experiences.” – Dr. Sarah Scott, Clinical Psychologist

8. The Power of Metaphor: Using Figurative Language to Capture the Essence of Panic Attacks

Metaphors and similes can be valuable tools when describing panic attacks. They allow writers to compare the experience to something familiar, making it more relatable to readers. For example, you could describe a panic attack as feeling like being trapped in a burning building, with the flames licking at your skin and the walls closing in. The use of metaphorical language can help readers visualize and connect emotionally with the experience.

9. Writing with Compassion: Acknowledging the Emotional Impact of Panic Attacks

When describing panic attacks, it is essential to approach the subject with compassion and sensitivity. Recognize that panic attacks can be highly distressing and debilitating for individuals experiencing them. Avoid stigmatizing language or dismissive attitudes. Instead, strive to convey empathy and understanding in your descriptions.

10. Balancing Realism and Sensitivity: Addressing Trigger Warnings in Panic Attack Descriptions

Panic attacks can be unsettling and triggering for some readers, particularly those who have personal experiences with anxiety disorders. When writing about panic attacks, it is crucial to balance realism with sensitivity. Consider including trigger warnings at the beginning of your work or providing resources for readers who may find the content challenging. This shows respect for the readers’ emotional well-being and allows them to make an informed decision about engaging with the material.

Describing panic attacks in writing is a challenging but essential task for any writer. By understanding the basics of panic attacks, using descriptive language, and showing rather than telling the experience, you can effectively capture the intensity of panic attacks. Remember to approach the subject with empathy, avoid stereotypes, and use figurative language to create authentic portrayals. With these techniques, you can create powerful and impactful descriptions that resonate with readers and foster understanding of this often misunderstood experience.

Understanding the Cognitive Effects: How Panic Attacks Impact Thinking and Perception

Panic attacks not only have physical manifestations but also significant cognitive effects on individuals experiencing them. Understanding these cognitive effects is essential for writers seeking to capture the intensity of panic attacks in their writing. By accurately depicting how panic attacks impact thinking and perception, writers can create more authentic and relatable portrayals of these experiences.

1. Racing Thoughts and Mind Chatter: One common cognitive effect of panic attacks is the presence of racing thoughts and mind chatter. During a panic attack, an individual’s mind can be flooded with a barrage of negative and fearful thoughts, making it challenging to focus or think clearly. Writers can convey this intensity by incorporating fragmented and chaotic thought patterns into their descriptions, reflecting the overwhelming and intrusive nature of these thoughts.

2. Catastrophic Thinking and Worst-Case Scenarios: Panic attacks often lead to catastrophic thinking, where individuals imagine worst-case scenarios and anticipate severe consequences. Writers can emphasize this cognitive effect by including vivid descriptions of imagined threats, exaggerated dangers, and irrational fears. By illustrating the distorted thinking patterns associated with panic attacks, writers can offer readers a glimpse into the intensity of these experiences.

3. Dissociation and Detachment: Many individuals experiencing panic attacks report feeling detached from reality or experiencing a sense of disconnection from their surroundings. Writers can capture this cognitive effect by using metaphors or descriptive language that conveys a sense of detachment or dissociation. By portraying the disorienting and surreal nature of panic attacks, writers can help readers empathize with the disconcerting experiences of those affected.

4. Tunnel Vision and Sensory Distortion: Panic attacks can lead to a narrowing of attention, known as tunnel vision, where individuals become hyper-focused on their symptoms and immediate surroundings. Moreover, panic attacks can also distort sensory perceptions, heightening the intensity of sensory input. Writers can demonstrate these cognitive effects by describing a character’s narrowed focus, heightened sensitivity to sensory stimuli, or distorted perceptions of time and space, creating a sense of overwhelming intensity.

5. Memory Impairment and Confusion: Panic attacks often impair memory function and contribute to confusion and disorientation. Writers can convey these cognitive effects by depicting characters struggling to recall details or events accurately, experiencing memory lapses, or expressing confusion in their thoughts and actions. By incorporating these elements, writers can paint a more accurate picture of the cognitive impact of panic attacks.

Exploring the Aftermath: Dealing with Post-Panic Attack Effects and Recovery

While the intensity of panic attacks is crucial to capture in writing, exploring the aftermath and the recovery process is equally important. By delving into the post-panic attack effects and recovery, writers can offer readers a more comprehensive understanding of the long-term impact of panic attacks and the journey towards healing and resilience.

1. Emotional Exhaustion and Fatigue: After a panic attack, individuals often experience emotional exhaustion and physical fatigue. Writers can convey this by describing characters feeling drained, depleted, or lacking energy. By incorporating these emotional and physical fatigue symptoms, writers can depict the toll that panic attacks take on individuals’ well-being and the need for rest and recuperation.

2. Avoidance and Preoccupation: Following a panic attack, individuals may develop avoidance behaviors, trying to sidestep situations or triggers that could potentially lead to another attack. Additionally, individuals may become preoccupied with their symptoms, constantly monitoring their body and anxiously anticipating the next episode. Writers can illustrate these post-panic attack effects by showing characters avoiding certain places, people, or activities, or obsessively checking their pulse, breathing, or physical sensations.

3. Seeking Support and Professional Help: Recovery from panic attacks often involves seeking support from others and professional help. Writers can depict characters reaching out to friends, family, or therapists for assistance and guidance. By highlighting the importance of support networks and professional intervention, writers can demonstrate the various resources available to individuals dealing with panic attacks.

4. Resilience and Growth: Although panic attacks can be debilitating, individuals can also develop resilience and grow stronger through their experiences. Writers can incorporate descriptions of characters overcoming their fears, developing coping strategies, and gaining a deeper understanding of themselves. By portraying characters’ resilience and growth, writers can inspire readers and provide hope for those who may be struggling with panic attacks.

FAQS – Frequently Asked Questions

1. Q: What is the purpose of describing panic attacks in writing? A: The purpose of describing panic attacks in writing is to effectively capture the intensity and help readers empathize with the experience, thus increasing awareness and understanding.

2. Q: Are there any specific techniques to effectively describe panic attacks in writing? A: Yes, there are several techniques such as using vivid sensory details, focusing on physical sensations, incorporating stream of consciousness writing, and utilizing metaphorical language.

3. Q: Can describing panic attacks accurately trigger panic in readers? A: While it is important to be sensitive to potential triggers, well-crafted descriptions can evoke a sense of empathy and understanding without directly triggering panic in readers.

4. Q: Can describing panic attacks in writing be helpful for individuals experiencing panic attacks themselves? A: Yes, reading accurately described panic attacks can be validating for individuals experiencing panic attacks, fostering a sense of connection and understanding that they are not alone in their experiences.

5. Q: Is it necessary to have personal experience with panic attacks to effectively describe them in writing? A: While personal experience can provide a deeper understanding, it is not necessary. Conducting research, speaking with individuals who have experienced panic attacks, and understanding common symptoms can also help in effectively describing panic attacks in writing.

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The Doctor is Writing

How to show, not tell, when writing about characters with... panic attacks and panic disorder.

Or, one panic attack does not a disorder make..

Happy Saturday! Thanks for joining me. Today, I’m continuing my series on anxiety disorders. I was originally planning to focus on social anxiety, but felt an urge to sidestep, so here we are.

Panic Disorder

The ongoing theme around writing about anxiety disorders of any type is that you can use your character’s symptoms to highlight aspects of character. The triggers for a character’s panic can highlight very important aspects of past trauma, core fears, even values. The important part is consistency. If you are considering incorporating panic attacks or panic disorder, please carefully craft the character’s triggers, as this can do so many things— reveal backstory, for instance . Read on to see what I mean!

There’s also some important differences between a character who has occasional panic attacks, and one who has panic disorder. I’ll highlight the differences below!

As always, all opinions are my own. Included symptoms can be further studied in the Diagnostic and Statistical Manual of Mental Disorders: DSM-5-TR, available at psychiatry.org.

One more disclaimer— I’m a bit under the weather today, so apologies if I’m a bit (more) rambling than usual.

Okay, let’s get to it!

Panic Attacks

The first thing to note about a panic attack is this: typically, the symptoms come on suddenly, and reach a peak in about ten minutes. This can occur in a situation where the person expects to feel nervous or uncomfortable, or it may not, but there’s always a trigger. Always. True panic attacks will include at least four of the symptoms I’ll list below. That is, to write about panic attacks accurately, you need to include more than just worry, or even a racing heart.

Some ways to write about panic attacks:

Characters experiencing panic attacks may FEEL :

Their heart racing (this is a familiar one for writers)

They may struggle to breathe, or feel like they’re being smothered

They may feel like they’re choking

They may sweat

They may experience nausea, or stomachaches

They may feel numb, or experience a tingling sensation

They may feel suddenly hot, or cold

They may tremble, or shake

They may feel dizzy, lightheaded, or faint

Of note— no one has ever died from a panic attack, although that is a common worry that can come up (see the next section on thoughts).

Characters experiencing anxiety may THINK in a few consistent types of patterns.

One is that they may feel like they’re dying, or that they’re going to lose control/are “going crazy.”

One big category of symptom that I’m going to put here, rather than in the physical section above, is derealization. This can be immensely distressing in and of itself. Derealization is terrifying. It’s a detachment from reality, aka feeling that nothing is real (it can also present like depersonalization, or when your character detaches from a core sense of self— for example, they could look into the mirror and not recognize themselves). Derealization can come in a few different flavors. Common ones are the worries that the world is a dream or a simulation (thanks to The Matrix and The Truman Show for spawning that nightmare), or even that death has already occurred. Another flavor is when questions about the nature of the universe become so big and so consuming that nothing makes sense— what I call “getting kicked out into space.” So your character’s thoughts may race, they may jump from thought to thought in a rush that feels uncontrollable and lands them in a place where they’re questioning the nature of reality. This can connect to fears of losing control, or dying, or going crazy, or already being dead, in some cases. Talk about panic-inducing!!!

Derealization is a type of dissociation , which is where someone disconnects from their body. This can come with some physical numbness, as above, but often is simply a… detaching, like floating above the self.

If you want to write about ways another character can help someone experiencing dissociation, the key will be grounding tools. Breathing exercises help, of course, but have you ever been worried/anxious/panicking and had someone tell you to just take a deep breath? Talk about irritating! Instead, think about using the five senses to act as an anchor. Grounding can be physical, mental, or behavioral. You can also use what helps a character ground to reveal aspects of character, by the way. (Sensing a trend yet?) For example, if a character loves music, you can use their favorite song as an anchor. Grounding to sound can be very helpful.

Characters experiencing panic attacks may ACT in the following ways:

Oh, hey, we’re at avoidance again! They may avoid anything that might cause a panic attack, or leave a location if they feel one coming on. They might employ what we call “safety behaviors” (e.g., needing to find a small room, or a certain person, or particular item). Again, use aspects of character to identify safety behaviors— for example, know who they might feel is safe (or isn’t!). Searching for safety during a panic attack is often reflexive, a core seeking of comfort. Accordingly, people will gravitate towards that which is instinctively comforting. This also can lead to agoraphobia (see below).

Characters may also try to physically shrink/get closer to the ground, or curl up. They may also rock back and forth, which is a reflexive way to try to soothe.

Typical behavioral responses to anxiety and panic can come in a few flavors: fight, flight, freeze, fawn. We’ll get to the last one, fawn, when we talk about trauma. But the rest are all fair game— but again, have it be consistent with character. A typically passive character would be unlikely to have a primary fight response, for example. Dissociation can also be thought of as a type of flight.

Panic attacks versus Panic Disorder

This is a very important distinction. A character can have occasional panic attacks, or panic attacks linked to another type of disorder (such as generalized anxiety, social anxiety, phobias, whichever), without it rising to the level of panic disorder. So, what’s the difference?

There’s frequency, for one— someone with panic disorder will typically have recurrent panic attacks. But the primary difference is as follows:

In panic disorder, the fear of the panic attack becomes more debilitating than the panic attack itself. (If that phrase sounds familiar, you might have read a similar phrase in Harry Potter — about the fear of the name becoming bigger than Lord Voldemort himself. Same principle.)

So a character with panic disorder should spend a large amount of time worrying about having a panic attack. How will this impact them? What will this cause them to avoid? Will they stop going to work? Stop going out in public? Feel unable to talk to or spend time with friends, or certain people? Stop engaging in particular activities?

Panic disorder shrinks the world.

This can create:

Agoraphobia

For some reason, the literal meaning of the word “agoraphobia” has always tickled me. Agora- the word for a central marketplace in ancient Greek city-states, and phobia- fear. I’m a big ancient history geek (as anyone who someday reads my novel will be able to attest), so I think I just appreciate the “agora” part. Unamusingly, the meaning is also very on the nose. Fear of the marketplace— aka, fear of going out, particularly to public spaces. Agoraphobia occurs in panic disorder when the worry of having a panic attack and what will happen becomes so strong that leaving the house feels increasingly impossible. If your character suffers from agoraphobia, it’ll be important to think about why. Is it because they fear they’ll have a panic attack and will be judged? Will never be able to break out of it? Will be unsafe? Think about your character and use their core traits to inform how their agoraphobia presents. This will allow you to create a character with consistent psychological acuity.

And now, a note on triggers. This is a term that appears frequently, these days. I do appreciate the normalization of it.

But let’s clear up any misconceptions.

A trigger is when something in the present activates distressing emotions and memories from the past, aka responding emotionally to something from the past, in the present. So if a character previously got in a car accident, seeing one on tv may trigger similar feelings and sensations, because the nervous system is predisposed to form associations to try to protect us. So, in this example, seeing a car after an accident would naturally activate flashing internal alarms! It’s not always a direct 1-1 either. Triggers can attach onto surprising things. Like, for example, something that sounds like a car, or the smell of a particular type of tea that was in the car at the time of the accident. So you can be subtle and deliberate in how you build this in.

For example, let’s say you decide to create a character who suffers from panic attacks. A long time ago, she experienced bullying. Her bully liked to wear a particular type of hat— bucket hats, let’s say (please go back to the fashion past, bucket hats). One day, when scrolling idly on social media, she flashes past an influencer wearing a bucket hat. Within the next ten minutes, she has a panic attack that feels like it came out of the blue. She doesn’t have to be able to put the connection together— but you should know exactly why that’s there, and have it relate to the story (e.g., maybe you’re writing a coming of age romcom in which this bully ends up falling in love with her, or something).

Delightfully, anxiety is increasingly showing up in literature. I say delightfully because such depictions are important— after all, that’s my entire reason for writing this newsletter!

As I was looking around and thinking about panic, I came across this book, We Are Okay by Nina LaCour. I’m still reading it, but I’m so impressed with the way she’s captured this aching swirl of depression and anxiety. And yes, panic, with lots of avoidance. Check out this section—

I have only just learned how to be here. Life is paper-thin and fragile. Any sudden change could rip it wide-open. The swimming pool, certain shops on a certain street, Stop & Shop, this dorm, the buildings that house my classes— all of these are as safe as it gets, which is still not nearly safe enough. When leaving campus, I never turn right because it would take me too close to the motel. I can’t fathom boarding a plane to San Francisco. It would be flying into ruins. But how could I begin to explain this to her? Even the good places are haunted. The thought of walking up her stairs to her front door, or onto the 31 bus, leaves me heavy with dread. I can’t even think about my old house or Ocean Beach without panic thrumming through me. “Hey,” she says, voice soft. “Are you okay?” I nod but I don’t know if it’s true. The silence of my house. The food left, untouched, on the counter. The sharp panic of knowing I was alone. “You’re shaking,” she says.

Let’s dissect the above. First, the writing is gorgeous. The whole book (at least as far as I’ve read), sparkles on a line level. Second, the word choice here lends itself well to describing anxiety and growing panic. Here are a few specific words that stood out to me: paper-thin, fragile, ruins, haunted, thrumming, sharp. Even out of context, that combination of words exudes pain and terror.

But in context— the ways in which these words depict the anxiety flowing through MC is simply perfection. MC describes things that she realizes are triggers, and there are likely more she isn’t aware of. From what I’ve read, her triggers are related to grief, but this is also a good example of the ways in which triggers can be seemingly random things. This is partly why fear around having panic attacks builds and morphs into panic disorder— when even a set of stairs can set of anxiety, why wouldn’t one worry about what’s coming next?

Next, there’s the clear jumping around in MC’s thoughts. This is a good example of racing thoughts, the way they jump and connect. The jumps are always meaningful, even if they don’t seem to be. Think of racing thoughts like a tornado, starting off wide at the top, then funneling down and down, tighter and tighter— until panic is all consuming and things are moving so fast and feel so sharp that you can’t breathe—

See what I did there?

Lastly, there’s a nice example of incorporating physical symptoms— the shaking. As called out by another character! Masterful. And this is one snippet. From what I’ve read so far, this book is a beautiful portrait of grief, depression, anxiety, and friendship.

And with that, I come to the end of this newsletter!

Thank you for reading all of this, and I hope this is helpful!

Please let me know! And stay tuned for my next post, which will be about how to show, not tell, how characters may struggle with social anxiety (probably)!

And now, as a picture of two very relaxed kitties (I should probably start identifying them, since you’ll be getting familiar with them. On the left- Marceline, on the right- Starfox. Tiny kitten and old man, respectively.)

Ready for more?

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How to Describe a Panic Attack in Writing

By Isobel Coughlan

Does a character in your book suffer from panic attacks? This is a post you need to read! In it, we demonstrate how to describe a panic attack in writing through the use of 10 great words .

1. Terrifying

Something that makes people very frightened .

“She could feel another terrifying panic attack coming, but all she could do was close her eyes and try to ignore the sensations.”

“He thought back to his terrifying panic attack. He’d never experienced such an awful feeling.”

How it Adds Description

“Terrifying” shows how scary the panic attack is for the person experiencing it. This adjective could imply that the panic attack is worse than usual, as it causes extra fear. If another character also describes it as “terrifying,” it shows the panic attack is also affecting spectators.

2. Shocking

Something that’s very bad .

“She backed away from the man having a shocking panic attack. He was starting to scare her.”

“The shocking panic attack caught the attention of nearby medics.”

“Shocking” emphasizes how bad something is and also hints that the event is surprising. If a character calls a panic attack “shocking,” they’re likely stunned by how bad it is, and this could paralyze them from making decisions. A “shocking” panic attack could imply that the character is very scared or stressed.

Something that endures for a very long time or seems like it won’t stop.

“She suffered from the endless panic attack for hours, and when it finally subsided, she was exhausted.”

“The nurse sat with the boy while his endless panic attack continued. She was worried she’d miss her dinner if it didn’t subside soon.”

Panic attacks can last for varying amounts of time, and “endless” implies that it feels like the panic attack will never end. If the character having a panic attack deems the situation “endless,” it can show that their sense of time is distorted by the experience. It can also hint that the panic attack is lasting longer than previous experiences.

4. Tremendous

Something very large or strong .

“The tremendous panic attack left the girl feeling weak and confused.”

“She was barely conscious throughout the tremendous panic attack, and in the end, she was stunned into silence.”

If you want to show how significant your panic attack is, “tremendous” is an adjective that can help. This word shows that the panic attack is either larger than others or extremely strong in its effects and symptoms. For example, “tremendous” may signify that the symptoms are more extreme, and this further emphasizes the person’s suffering.

Something that’s very extreme or great in degree or strength.

“The intense panic attack blurred her vision, and she could feel her heart pounding.”

“He prayed for the end of his intense panic attacks, but he could feel his throat tightening again.”

“Intense” shows the severity of the fictional panic attacks. If a character has “intense” panic attacks, they may be scared of panic attacks and do anything to avoid them. An “intense” panic attack also allows you to show the characters are extremely affected by a trigger — for example, a worrying thought or a scary incident.

Something small in quantity or degree .

“He suffered a slight panic attack, but this didn’t bother him. He was back on the road in minutes.”

“Was that a slight panic attack? Or do you have hay fever?”

Not all panic attacks are extreme in degree, and “slight” can be used to portray a smaller panic attack. If a character experiences a “slight” panic attack, it can show they’re stressed but not to a large extent. Another character may call a panic attack “slight” to belittle someone’s experience in a nasty way.

7. Manageable

Something that people can deal with.

“She wished her panic attacks were manageable . That would make life ten times easier.”

“He thanked the universe that the panic attack was manageable . A large one would have ruined his day.”

If you want to show the panic attack is smaller and the characters can deal with it, “manageable” is an excellent word to use. “Manageable” shows the character is stressed but can still calm themselves down. It can also show that they’re experienced in dealing with panic attacks and have a history of them.

8. Daunting

Something that makes you feel worried or afraid about dealing with it.

“Panic attacks were daunting to her. They seemed to occur without rhyme or reason.”

“He found panic attacks daunting , but they didn’t stop him from facing his fears.”

“Daunting” shows that panic attacks make your characters feel fearful. This adjective indicates that the character has suffered from them before and knows how awful they feel. This can foreshadow future panic attacks caused by major plot points — ideal if you’re writing a horror or suspense novel.

9. Overwhelming

Something that affects someone strongly , and they don’t know how to manage it.

“The overwhelming panic attack sent her into a frenzy. She couldn’t think straight or stand up.”

“As soon as the exam started, so did an overwhelming panic attack. He had to leave the exam hall at once.”

“Overwhelming” shows how a character can’t manage their panic attack due to its intense effects. If a character describes their attack as “overwhelming,” it can hint they have no prior experience with panic attacks. Alternatively, it could signal they’ve been triggered by a deep fear, and thus the attack is larger.

10. Unforgettable

Something that is extremely unpleasant and remembered for a long time after.

“She shuddered at the memory of the unforgettable panic attack.”

“Sadly, his last unforgettable panic attack occurred in class, and now the other kids laughed at him.”

If you want to know that a panic attack was so bad that characters always remember it, use the adjective “unforgettable.” This shows that the panic attack in question is a significant experience for the sufferer and any nearby characters.

How to Effectively Describe a Panic Attack in Writing?

Panic attacks are intense episodes of fear marked by numerous physical symptoms. They can affect anyone and can be triggered by several factors. With their complexity and severity, it is crucial to bring them to life sensitively and accurately when writing.

Describing a Panic Attack

A panic attack often begins subtly, with a sense of unease that quickly escalates into overwhelming terror. The common symptoms include:

• Pounding heart: The character’s heart may hammer in their chest, producing a deafening throb in their ears.
• Difficult breathing: They might struggle to breathe, feeling as though they’ve run a marathon.
• Shaking: The character could tremble uncontrollably, their hands quake or their entire body could shudder.
• Physical discomfort: Characters may experience sensations such as nausea or stomach-related issues.
• Altered Vision: Their vision may disfigure, akin to a fish-eye lens view
• Desire to escape: Overwhelmed by their surroundings, the character might feel a compelling urge to flee. This may result in an irrational and abrupt departure from current surroundings.

Misunderstanding the Situation

Not everyone understands what’s happening during their first panic attack. Characters might confuse their symptoms for a heart attack, or believe they’re merely having a ‘moment’ or ‘fit’.

Post Panic Attack Recovery

After a panic attack, characters often feel drained and exhausted. It could lead to increased hunger , due to the energy drained during an attack, or an overwhelming desire to sleep to restore energy.

Writing the Trigger

Panic attacks ensue from a trigger, which can be anything that causes an intense emotional response. It could range from something the character fears to a situation they hate, or even a circumstance they love. It purely depends on your character’s psychological make-up.

Reaction of Others

Characters witnessing a panic attack could react differently based on their understanding of the situation. They might dismiss the sufferer’s pain or may show empathy and concern. An important note for writers is that telling a character in the midst of a panic attack to ‘calm down’ often makes the situation worse.

Disorientation and Feeling of Danger

Characters might feel disoriented or perceive life-threatening danger during an attack. They may experience intense fear, a sensation of being stuck in their body, or being unable to escape, which contributes further to their panic.

Conclusions

When writing a panic attack, the key lies in understanding their nature and their impact. By accurately recreating the various symptoms during an attack, misunderstandings surrounding it, the aftermath, and identifying triggers, writing about panic attacks becomes more authentic and relatable. Remember, it’s crucial to approach this topic with sensitivity, making sure to illustrate the character’s experience without sensationalizing the severity or pain associated with panic attacks.

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How to Write a Panic Attack

Now, this is something I can talk about. I’ve had some BAD panic attacks in the past, and sometimes I write about this too. It’s so important to talk about mental health, and I make no exceptions for my books. The best way I can describe a panic attack is to feel like you’re dying. You lose all control over your body and your emotions. You’re in a state of, as the name says, pure and profound panic. So, we’re going to try to write something like this.

• Physical description
• Mental state

How to Write a Panic Attack: The before

Every panic attack has a progression of facts, which means it starts, it happens, and it ends (thank God). As in any scene, you have to go step by step with it. Don’t rush things, breathe, and write each action as it’s happening.

The before of a panic attack: something triggered your character. What was it? The train of thought that will lead to a panic attack is: I can’t escape. That’s what always happens – the character has to feel trapped in the situation. It doesn’t mean that they need to be actually trapped, but they have to THINK they are.

So, the first thing you’re going to do is to set this scene: why is your character feeling trapped, where they are, and what’s the triggering thought to it?

For example, in my last two panic attacks, I was laying in bed when I saw a bee flying above me. It was trapped in the room with me. If I got up, I’d hit the bee. So, I had to lay there and wait for it to go away. But each time it flew by me, it got closer and closer to me. I couldn’t reach the door to go away, and the window was closed. I was trapped there, and I am ABSOLUTELY terrified of bees.

You don’t need to have established this fear before, your reader can find out about the fear at the moment, but it has to be real, your character needs to describe it as the end of the world, because, to them, it feels like that. They cannot escape – I could not escape the bee, if I got up, it would fly on me. It can be silly to somebody that’s not scared of bees, but you’ll describe it as the worst thing ever as if it was the scariest experience somebody could go through, and it will feel real.

Trapped, that’s the word. You feel like you lost all control, and you have nowhere to go or nothing to do besides facing your worst fear.

It could be a crowd, you’re stuck with those people and there’s no escape. It could be small spaces, you’re trapped there and you just can’t breathe. It could be a clown going in your direction, and you can’t run away. Anything can trigger a panic attack. It usually starts small with a thought like “oh oh, what will I do now?” – and then, you realize you can’t do anything. “I can’t run away!” – that’s when the attack happens.

It’s also important to note that usually, everything happens at once, and for some minutes at a time. It doesn’t last very long, because, if it did, we would just literally die. Your whole body is crashing at the same, so that’s why.

How to Write a Panic Attack: Physical description

Now you’ll the physical description. I’ll give you some of the most common symptoms:

• Hands sweating
• Heart beating fast
• Vision going black
• Short of breath (can’t breathe)
• A knot in the throat (can’t swallow)
• Lightheaded, feel like you’re going to faint

Think about some time you were very scared, very sick – feeling like throwing up, light-headed, feverish – and when you were very anxious about a test or something like that. Throw it all together and at the same time, you’ll have a panic attack.

How to Write a Panic Attack: Mental state

During a panic attack, there’s no thinking. There’s no reasoning, like, “why am I acting like that?”. You lose your consciousness in the sense of, you can’t think. It’s feral, it’s primitive. You become like an animal, and your brain wants to take you out of that situation or kill you in the process. The only thinking that happens is HELP!!!!!!!!!!!!!!!!!! TAKE ME OUT OF THIS SITUATION!

The only thing that I could do when I was having one of those was to scream, cry, and think I was going to die.

So, your character’s mental state is obviously a terrible wreck.

How to Write a Panic Attack: The after

After you experience one of the most frightening experiences of your life – when your brain thought you were going to literally die, and you come back from that, there’s a mix of emotions, but mostly the thought that stays is “what the hell was that?”

I personally feel ashamed to have reacted in such a way. You get exhausted because of the reaction that just happened.

You have to give time for your character to recover and process what they have gone through. It could be an introspective moment or something that propels the character forward.

Just don’t ignore the after. If your character acted, there have to be reactions to it.

How to Write a Panic Attack: Final Thoughts

Every person is different, so every character will experience panic attacks in a different way. However, I hope that I could give you some insights into the process of a panic attack. While I hope you don’t personally know what it feels like, I hope you can write a believable one.

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How to Write a Panic Attack in Your Fiction

There are a number of ways you can put your reader into the mindset of the character experiencing a stressful event or situation. In order to build a believable reaction, researching how a person may respond can reveal the depths of a flight or fight response; it may even result in a panic attack. 

The Physical Reaction

One of the first ways to describe a panic attack is to depict what the character is going through physically. In some cases, this may even be the first sign that they’re beginning to experience panic, especially if the individual isn’t used to having them. As mentioned earlier, every panic attack can be different, especially from person to person, but there are some similar symptoms: 

A panic attack is a stress response and the body goes into self-preservation mode in order to prepare a person to act on their fears. This is why it’s commonly called a “fight or flight” response because your body’s reaction is to either defend yourself or get out of the situation as quickly as possible. 

The Emotional Reaction

Regardless of whether the situation is coming from an intense bank robbery or a stressful conversation with a peer, your character is going to be feeling an increase in discomfort, fear, and distress. Depending on your character’s personality, you need to articulate how they react to these sudden emotions. Consider how the increased heart rate and difficulty breathing may make them respond or react to others around them. If they’re alone, talk about their thought process and how the growing unease is affecting their train of thought. A panic attack can be an intense mental struggle some people may try to hide while others don’t know how to control their reactions. Take a moment to consider how your character reacts to stressful situations and then raise the metaphorical stakes. 

The Reaction of Others

It’s important to remember that when depicting mental health conditions, negative stereotypes and stigmas need to be avoided. A character isn’t necessarily “weak-willed” because of a panic attack and showing these stress reactions isn’t necessarily going to downplay the strength of your character. Instead, research symptoms, treatments, and ways to help a person having a triggering moment in order to help you build realistic and honest situations. 

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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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How can I write a panicked scene without it feeling like it was written in haste?

I normally try to place myself in my character's shoes and I think to myself, "how would I react if I were in this situation?" Well one of my beta-readers commented on my work, and he said the chapter sounds like it was written in haste to go along with the panic and dire of the situation at hand. He said that's not a good thing.

How can I write a panicked/dire scene without it feeling like it was written in haste?

Any feedback is appreciated. Thanks in advance!

• creative-writing

• 1 Hi Dawn. Are you asking about putting yourself in a character's shoes as you write? Or are you asking about how to write panic without making it feel like it was written in haste? Could you please edit to clarify? Thanks. –  Cyn Commented Jun 25, 2019 at 15:25
• @Cyn Ok, it's been edited. –  Dawn Kelli Commented Jun 25, 2019 at 15:28
• Did you want to edit the title too? –  Cyn Commented Jun 25, 2019 at 15:32
• @CYn Ok, I edited the title as well. –  Dawn Kelli Commented Jun 25, 2019 at 15:34
• Thanks! Now it's a solid question. –  Cyn Commented Jun 25, 2019 at 15:36

4 Answers 4

I've noticed something about many books and movies. Just as two characters are getting into a deep conversation, either sharing something important or showing emotion or leaning forward slowly to kiss, a random passerby will walk right between them. It totally throws them off and - you would think - breaks things up. But instead, it actually heightens the audience's anticipation. We can't wait until the interruption leaves so we can get back to what was about to happen.

This is part of pacing, and it's hard to get right, mostly because it's not always intuitive. Interrupting a tense scene can increase tension? Slowing down the sword fight can make it even more gripping?

What readers need is variation . A section of panic and then a strangely quiet moment - the eye of the storm, as it were - before returning to the panic and ratcheting it up even higher.

Don't spam these moments. They need to happen naturally, just once or twice in the scene.

My recommendation is to pay special attention to tense, panicked, or dire situations in other books. You might be surprised to see that despite the heavy action, the author doesn't completely cut out all introspection. There has to be feeling even if there isn't conscious thought.

I recommend re-watching Inception . Literally the most gripping movie I've seen in theaters. Notice that Fischer, the rich son whose dream they enter, spends much of the dreamstate talking with his father. It's slow and emotional, and perfectly contrasts with the alpine chase scene and the shootouts.

Don't forget the emotional stakes during these scenes. That is often what makes a good action scene work, anyway.

UPDATE: Let me be clear: showing too much emotion and introspection during a scene will slow it to a crawl. That's not what you want. The trick is to use a balance of interruptions to the action: some will be thoughts and emotions, and some will be literal breaks in the action, like the characters barricading a door to buy themselves time. They can still hear the enemies pounding on the outside, and they can see the metal bending around the handle, but for a few brief moments they are safe enough to realize how much danger they're really in.

Panic and dire situations do not necessarily make time seem to flow faster.

People frequently talk about adrenaline making time seem to slow down, and it's not a bad idea to let your writing reflect that. I once got hit by a car in the crosswalk (Spoiler alert, it was going slowly, stopped almost as soon as it hit me, and I was not permanently injured). When I turned my head and noticed that the car was going to hit me, I had basically no time to react. As I am not a parkour master or a stunt man, I didn't have time to make a conscious decision to jump or roll or dodge or anything that might have softened the blow. Instead, I looked at the car, stood there like a deer in the headlights, and the split-second seemed to stretch out to infinity, my brain echoing with the thoughts, "I'm about to be hit by a car. There's nothing I can do to stop it," as it rolled towards me.

Continuing forward about ten minutes, I took a test for a college course (because my panic somehow rolled into 'I'm going to be late for my test' and I did not make good decisions) -- I distinctly remember reading through the first question on the exam about a dozen times, and every time I got to the multiple choice options, I got distracted by overwhelming thoughts like "OMIGOD, I JUST GOT HIT BY A CAR", "My leg hurts" or "A CAR, A FREAKING CAR!" (No, I did not get this particular question correct)

The point I'm trying to make is that, just because your character has very streamlined actions or intentions, does not mean that their brain is shut down and only thinking about what they're doing. It might be imperative that they go chop down a tree. If that's just a simple chore, go ahead and say they went out back, chopped down the tree, gathered some firewood, and brought it inside.

If, on the other hand, chopping down this tree is going to save the world, they're going to be thinking about the weight of the axe in their hand, how heavy their footsteps are as they cross the yard, what this is going to mean for the rest of humanity. They'll pick the best angle to swing at the tree, so they don't have to work up the nerve to do it a second time, and they'll pull back their shoulders and swing with all their faith and resolution. The axe will slice through the air, and the sound it makes as it cuts into the bark will resound through their head in chorus with the reverberations of Newton's Third Law in their arms.

tl;dr During moments of extreme importance, be sure to express the character's thoughts and emotions, even if decisions/actions are made quickly.

You write slow. It is fine to put yourself into the character and see how you would react, but take your time describing that. Get into the details.

This isn't a "real time" exercise, the length of the writing does not have to reflect the length of the action. The only time that is true is during dialogue , people know that sentences take a certain amount of time to say. They know it is seldom true that anybody talks in long paragraphs or soliloquys or speeches or sermons.

But that does not hold for action or exposition that has no dialogue. Thoughts are on the borderline, but it is fair to describe several wordless thoughts or impressions that go through somebody's mind, and even though that took six paragraphs, the reader will still get this all happened in a single second.

Consider when you describe a scene the character sees. You can spend a page on something they "saw" in three seconds of scanning a room. We still get it, they didn't stand in the doorway for a full minute as they walked in, the exposition about the setting is not a "real time" description.

The same goes for your panic attack. Don't rush the prose to match the rushed mood. Describe what is going on, thoroughly but as always without getting repetitive or irrelevant. Don't worry about "real time" or getting through it quick.

The author's job is to aid the reader's imagination, so they "see" an image of what is going on and what happened and the consequences of that.

Beta-readers are great for identifying areas in our writing like this. What you have been told is this section does not feel finished or polished. However, there is an implied prescription of what you need to do to fix it. That bit I would suggest disregarding.

My first step would be to review the passage and see where I need to edit and work on it. Maybe I did not give it the attention I needed. Maybe I did but I gave that one reader the wrong impression. Maybe I need to add more panic feelings to the scene?

Panic is a feeling deep within the gut. For me, the best way to make my reader share this is to lead in with a fast-paced scene and then slow right down.

A fast-paced scene, as I am sure others will tell you. Is easiest to compose with short sentences. I strive for a varied but generally short length. This makes readers read faster. Much faster. Sometimes they are as tense as your characters. Not always, but sometimes. Then, at a critical moment, I slow down and allow the reader time to feel that panic too.

The best way to describe it is to ask you to imagine playing a game. For some reason, there are higher sakes than usual. Perhaps you bet on winning. Maybe your pride is at stake. Whatever the reason, this game matters. After a flurry of rapid-fire moves, we suddenly enter the end-game. You notice that the other player has a material advantage. You, on the other hand, have a slight situational advantage. You see two possible outcomes. Counting the moves ahead you see that you can only lose slowly unless the other player makes a mistake. The alternative is a daring gambit.

You make the gambit move. If your opponent plays to form, you will crush them within a few moves. If they surprise you with a counter, then you have definitely lost. Only then do you see that you had another option. A sure-fire unblockable win. It is too late to take that option.

You look at your opponent. "Your move," you tell them.

Then you wait. The only sound is the ticking of the clock. Time passes. They consider their next move very carefully. You stare at the board. All you can see is the best move that you missed. You hope they will bite but you can do nothing but watch.

You try to appear relaxed lest you give away your feelings to your opponent. You force your hands to your lap - out of site under the table. You force your face to smile a little. No, not too much - they must not think you believe you have one. Now you cannot even work out what expression to make your face adopt. You try to look bored. You focus on your breathing, willing them to make the move you want them to make.

Finally, they move and it is your turn but your opponent has made a neutral move. Have they seen the trap? Are they testing you before they commit? Have they just failed to see the situation? Do you now follow through, or give up some material and try to regain the win another way?

That feeling you have from the end of your move to the start of your next. That is panic. If you can allow your reader to empathise with that feeling within your character, you can draw it out and make it one of the tensest and compelling parts of the story.

Like in the gameplay example, time seems to crawl along. You go through so many emotions and thoughts - doing nothing but waiting. My aim is to put my reader through that feeling by putting my character through it.

The same is true of action-packed scenes. Scenes where the character is acting from fear rather than reason. I follow a four-point cycle for those. It is triggered by something happening.

Something happens -> reaction (say, shock) -> reasoning (this is bad) -> anticipation (he is going to shoot me) -> reaction (panic)...

The reaction is, of course, something happening, so we can go right back into that cycle again. For panic, I try to keep reasoning tiny or simply implied because panic requires anticipation of negative outcome without calm reasoning. Better yet, this pattern allows me to bring on an out of character moment that feels entirely justified. The pacifist hitting someone, the good guy doing something slightly evil, etc..

Even though this is an action scene I am still trying to give my reader that same feeling as the tense endgame. Bursts of action followed by enough time where anticipation can do its best work.

Only you know what the scene is supposed to do. So only you can tune it to make it do that. My general advice is usually that any scene worth including is worth fully committing to. Sometimes we writers rush through a scene to get to the next bit. It is okay to do that as long as we go back and give that scene as much love as the others later on.

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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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Guidelines for writing Poems, Stories and Tales

Writing a character who has panic attacks

March 29, 2022

How do you describe a panic attack?

A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause . Panic attacks can be very frightening. When panic attacks occur, you might think you’re losing control, having a heart attack or even dying.

How do you show anxiety in writing?

“ I sit down but then choke .” “I paralyze myself by overthinking.” “I feel completely unprepared.” “I’m terrified that my ideas won’t be good enough.”

• Remember that writing an essay begins with reading a text well. …
• Read with the prompt beside you.
• Read the rubric, or if none is given, ask for guidelines.

How would you describe anxiety in creative writing?

People with writing anxiety might even get physical symptoms if they try to write, or to over-edit: perspiring, trembling, shortness of breath, pacing , and so on.

What to say to someone that has panic attacks?

Help them to get comfortable (have them sit or lie down). Ask them to name five things they can see, hear, smell or feel. Reassure them that they’re experiencing panic and that it will go away . If the symptoms continue, become worse, or they don’t improve after 20–30 minutes, call 000.

What causes writing anxiety?

Based on observing and questioning anxious writers, Heaton and Pray (1982) identified several causes of writing anxiety as follows 1) having a limited time to plan, write and revise ; 2) absence of good writing skills including writing instruction and practice, brainstorming ideas, organization of ideas and mechanics of …

How do you show someone who is stressed in writing?

Another manner in which one can show stress to your readers is through action . For example, the stressed character starts to display erratic behavior. They start showing up late to everything, seeming disheveled and dirty. Perhaps they fall asleep at their desk in the middle of class.

How do you describe a nervous person in writing?

Stuttering / repeating yourself / lacking or missing words . quick/uneasy breathing. using or positioning your hands/arms/legs differently. looking around quickly/without focus.

What do you write to someone with anxiety?

Instead say: “ I’ve noticed you’ve been anxious a lot lately, and I’m concerned.” If you notice your friend getting more and more anxious and you know they haven’t sought any kind of professional help, it’s OK to express your concern if it comes from the heart.

What is the 3 3 3 rule for anxiety?

Follow the 3-3-3 rule.

Then, name three sounds you hear. Finally, move three parts of your body — your ankle, fingers, or arm . Whenever you feel your brain going 100 miles per hour, this mental trick can help center your mind, bringing you back to the present moment, Chansky says.

What do you say to someone who is struggling with anxiety?

“Take Your Time:” 10 Things to Say to Someone Who Has Anxiety

• “Are You OK?” …
• “I’m Always Here if You Need to Talk” …
• “Your Fears/Worries/Triggers Are Not Silly” …
• “Take Your Time” …
• “Let’s Sort Through This Together” …
• “How Can I Help?” …
• “There’s a Cup of Tea Waiting for You at Home” …
• “This Feeling Will Pass”

How do you calm someone with anxiety over text?

• Apr 5, 2021. How to calm someone down over text. …
• Validate. Don’t put words in your friend’s mouth but do let them know that they are being heard. …
• ​Get consent. …
• ​Offer options. …
• Maintain boundaries. …
• ​Don’t be judgmental. …
• ​Offer them support. …
• ​”I am there”

What do you say to someone who is stressed through text?

25 Supportive Texts To Send Someone Who’s Stressed Out

• “I’m here for you day or night, no matter what!” …
• “Remember it’s OK to take a break <3” …
• “I’m at Trader Joe’s. …
• “I was just thinking of our road trip plans, and it made me smile :)” …
• “Just remember how much you’ve helped me in the past”

How do you comfort someone who is having a mental breakdown over text?

What to say to someone with a mental illness

• “Do you want to talk about it? …
• “What can I do to help?” …
• “That sounds really difficult. …
• 4. ” …
• “I’m really sorry you’re going through this. …
• “Are you looking for my perspective or would you rather I listen?” …
• “I know what you mean. …
• “Have you tried yoga or meditation?”

How do you help someone with anxiety that doesn’t want help?

Here are a few things to consider when working with your loved one who doesn’t want help:

• Listen and validate. If your relationship is iffy, it doesn’t hurt to just listen. …
• Ask questions. …
• Resist the urge to fix or give advice. …
• Explore options together. …
• Take care of yourself and find your own support.

How do you calm anxiety quickly?

How to calm down quickly

• Breathe. One of the best things you can do when you start to feel that familiar panicky feeling is to breathe. …
• Name what you’re feeling. …
• Try the 5-4-3-2-1 coping technique. …
• Try the “File It” mind exercise. …
• Run. …
• Think about something funny. …
• Distract yourself. …
• Take a cold shower (or an ice plunge)

What do I do if my partner has severe anxiety?

If your partner is overwhelmed by anxiety, encourage your partner to seek therapy . You can even suggest names of therapists or offices, but don’t call the therapist and set up the appointment yourself, Borenstein says. You want the person to have a certain level of agency over treatment.

Related posts

HAVING A PANIC ATTACK

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HELPFUL TIP:

Minor complications:, potentially disastrous results:, resulting emotions:, possible internal struggles:, people who could be negatively affected:, negative traits that could make the situation worse:, impact on basic needs:, wounds this could lead to:, positive traits to help the character cope:, positive outcomes:.

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NigellaStory88 Banned

How do you write a sense of panic within.a character.

Discussion in ' Character Development ' started by NigellaStory88 , Jul 31, 2018 .

googletag.cmd.push(function() { googletag.display('funpub_6500d72e45031af771fae6fc4764be5a'); }); How do you write a character when they're experiencing a sense of panic?  

Linz Active Member

googletag.cmd.push(function() { googletag.display('funpub_6500d72e45031af771fae6fc4764be5a'); }); Is it the POV character who's panicking? If so, think about what it feels like to panic - the hyperventilating, the frenzied, disjointed thoughts as the mind zips from one unrelated thought to another, cold sweats and clammy hands, the pounding heart, eyes widening in terror, flicking from side to side as they search for an escape route, Feet feeling as though they're welded to the floor, or alternatively, getting ready to run as adrenalin surges through the body, getting ready for fight or flight. If it's not the POV character, but they're observing it, think about what signs a panicking person might exhibit. The disjointed thoughts become disjointed words and sentences, sweat might bead on their foreheads, you might hear them struggling to breathe normally, see their chest heave. Their movements might mirror their thoughts/words, so that they give the impression of not knowing which way to turn. Their eyes might dart around wildly, looking for an escape route. . .  

DK3654 Almost a Productive Member of Society Contributor

googletag.cmd.push(function() { googletag.display('funpub_6500d72e45031af771fae6fc4764be5a'); }); NigellaStory88 said: ↑ How do you write a character when they're experiencing a sense of panic? Click to expand...

The Piper Contributor Contributor

googletag.cmd.push(function() { googletag.display('funpub_6500d72e45031af771fae6fc4764be5a'); }); I think with something like this, as long as you're connected with your character the panic will show through whatever you write. If you feel enough for your character that they'll be compelling to read, then you might start to notice that, as you write them, you feel what they're feeling. If your character starts to panic, you might notice that you feel it too, and suddenly your fingers are flying over the keyboard - sentences become shorter, less descriptive, because they're not paying as much attention now. Things might even get a little bit confusing. With an emotion like panic, don't think - let your own feelings do what they like and the rest will come through. Maybe.  

Edgelordess Member

googletag.cmd.push(function() { googletag.display('funpub_6500d72e45031af771fae6fc4764be5a'); }); Use your character's five senses and then try to incorporate it into actual sentences. Also incorporate the location, what are the surroundings of these character? What thoughts rush (or don't rush) threw their head?  

Privateer Senior Member

googletag.cmd.push(function() { googletag.display('funpub_6500d72e45031af771fae6fc4764be5a'); }); Well, how do you recognise a sense of panic in yourself ? Think about how you feel and what you do.  

MikeyC Active Member

googletag.cmd.push(function() { googletag.display('funpub_6500d72e45031af771fae6fc4764be5a'); }); The Piper said: ↑ I think with something like this, as long as you're connected with your character the panic will show through whatever you write. If you feel enough for your character that they'll be compelling to read, then you might start to notice that, as you write them, you feel what they're feeling. If your character starts to panic, you might notice that you feel it too, and suddenly your fingers are flying over the keyboard - sentences become shorter, less descriptive, because they're not paying as much attention now. Things might even get a little bit confusing. With an emotion like panic, don't think - let your own feelings do what they like and the rest will come through. Maybe. Click to expand...

Lew Contributor Contributor

googletag.cmd.push(function() { googletag.display('funpub_6500d72e45031af771fae6fc4764be5a'); }); MikeyC said: ↑ Great advice! The best writing I have done, is when I am living a scene as the character. So, I am purposefully imagining how the scene looks, how the character feels, trying to be there with them! Rgds Click to expand...

jannert Retired Mod Supporter Contributor

googletag.cmd.push(function() { googletag.display('funpub_6500d72e45031af771fae6fc4764be5a'); }); Think about what panic would feel like in a given situation. I presume a feeling of panic because you discover you've left your handbag on the bus—just as it pulls away—would be different from realising the murderer has seen you, and is heading straight for your hiding place. You might just freeze up in disbelief ...I won't be murdered here. This isn't happening to me. Or you might start running after the bus, screaming STOP at the top of your lungs.  

wrabel Member

googletag.cmd.push(function() { googletag.display('funpub_6500d72e45031af771fae6fc4764be5a'); }); If it's told from first person, you can show their thoughts degrading. Panic attacks/ just panicking period can be portrayed by thoughts being chopped up. For instance: I can't breathe, everything is moving too quickly around me, and as I inhale, I can smell the salt of sweat and it catches in my throat. I silently scream for someone to help me. vs. I can't breathe. It's too fast- all of it. I stumble; I inhale and choke on sweat. Help! In the first example, although the same things are explained, the way it is described makes it sound like the person is in control, whereas in the second example, you can tell that the person is panicking. No one is thinking clearly when they are panicking. Try to avoid overly flowery writing. Make it seem like things keep happening and the narrator is trying hard to keep up with it all but can't. They try to tell everything and cut it up into small sentences so they can tell the next thing. Panic attacks often feel this way- everything is happening to fast, and you are trying to keep up with it all but problems and noises and smells build up, thrown at you one after another.  

Thundair Contributor Contributor

googletag.cmd.push(function() { googletag.display('funpub_6500d72e45031af771fae6fc4764be5a'); }); I like the short sentence kind of panic. It adds a sense of urgency to the description of events. I hate when they have a brief moment of panic and the next paragraph says, let's have some lunch as if nothing happened. I think we can all agree if you had lost your child in a theme park it would take a while to have the adrenaline diluted enough to do anything useful. Everyone has faced a panic situation in there life and maybe you could use a real time event if it could fit into your story line.  

Maz Lang New Member

googletag.cmd.push(function() { googletag.display('funpub_6500d72e45031af771fae6fc4764be5a'); }); Panicking descriptions: numbing of the body rapid heartbeat frozen in terror shuddering in fear blood running cold  

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