Can you cry during a panic attack?

The answer is very simple. It is a normal reaction to cry during a panic attack, and it happens to many individuals. This is because the panic attacks cause strong emotions and physical stress that are usually very, very overwhelming emotionally. 

Also, having panic attacks or crying during a panic attack does not mean that you are weak or damaged. It means that your nervous system is overloaded and sometimes does not handle pressing issues as it should. However, with compassion, support, and help from an expert, such as an anxiety doctor or anxiety specialist near me, you can help yourself feel more in command. Keep reading to understand why people cry during panic attacks and how to manage them.

Why do people cry during panic attacks?

Panic attacks arrive like an ocean wave and engulf you with fear. Basically, your body gets overwhelmed by the emotional storm. When you cry, your body releases the emotional pressure, making the feelings more manageable. 

Think back to your childhood when you were scared. How did you react? You probably cried. Adults are no different from children. They might cry in the same way during panic attacks. The fear increases so much that crying just happens naturally. Typically, during a panic attack, the emotions fill up with a lot of negative feelings like anxiety, sadness, hopelessness, and other feelings. Crying is the body’s way of releasing its emotions. Sometimes, crying just a little bit can help. It is like giving your brain something else to think about besides all your scary thoughts racing around.

Breathing problems make crying worse

People suffering from panic attacks breathe extremely fast (which is called hyperventilation). You have struggled to breathe when you are crying intensely. It could be that you are painfully sucking in your breath after feeling pain when holding your breath. Or you could be winded and unable to catch your breath. This goes around in a very scary cycle. You get panicked, and then you cry. Your breathing is worsened by crying. Your breathing worsens, then makes you freak out more. Therefore, you cry more.

Your body is sending your brain mixed signals. Your brain believes that there is a big problem, whereas the truth is that you do not have any real danger. Your physical response to fear is just strong.

What does it actually feel like when this happens?

People who cry during panic attacks feel embarrassed. However, note that panic attacks are not about being weak. This happens when your nervous system gets overwhelmed.

Some people cry silently, shedding tears down their faces. While some others scream out loud because they are panicking. Both ways of having a panic attack are normal. There is no right or wrong way to have a panic attack.

Differently, crying can occur when panic is at its worst. As panic begins to fade, so does the crying usually. Additionally, older adults with late-life mental health issues, such as dementia, may experience anxiety, leading to crying due to cognitive difficulties, confusion, or unmet needs, which is serious but treatable. However, for optimal care, it’s best to consult a board-certified geriatric psychiatrist for comprehensive psychiatric care.

Simple ways to help yourself

If you are crying during a panic attack, then you need gentle ways to calm down. These tips cannot stop panic instantly, but they can make things a little bit easier.

Try to breathe slowly:

Though it is simple, it is very difficult to implement when you are anxious. Try to breathe in slowly through your nose and out through your mouth. Count while breathing, like in for four, hold for four, out for four. If it doesn’t work on the first try, that’s okay.

Use your senses:

Be aware of the surroundings. Challenge yourself to point out 5 objects you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This helps you concentrate on the present and helps avoid worrying thoughts.

Alternatively, simply touch something, such as a wrapped blanket or pillow, or maybe something cold, like ice. This enables you to focus on something else besides the panic disorder.

Remember the facts:

Panic attacks are simply terrible, but they do not often last forever. The most severe points of panic attacks are usually reached within 10 minutes, and after that, they start to get better. Reminding them of this fact can help you stay strong during moments of panic.

Be kind to yourself:

During a panic attack with crying, many often tend to imagine things such as:

• Why am I crying? This is so embarrassing.
• People will think I am crazy.
• I cannot control my own body.
• Something bad is going to happen to me. I can’t overcome this.
• The others will think of me as the weaker one.

These thoughts make the crying and panic feel worse. The mind, then, starts jumping from one misery to another. You may think that you are having a heart attack or losing your mind. This fear is like frosting on the already daunting experience. Another situation is the shame one feels when crying in front of other people. 

In this situation, remember that if you torch yourself to the limit, it will only make things worse. Learn to be as kind to yourself as you are to a friend who is upset and frightened. For example, self-affirming phrases such as “things will start to get better soon” or “I am in a safe space” can be repeated time and time again. They may not initially feel true to you, but they can progressively quiet your overactive mind.

Find a safe space:

Trying a different room or stepping out can provide instant relief by disrupting the cycle. Clear air can be your best companion when you are struggling with difficult breathing.

When panic attacks end:

Most of the time, after a panic attack with crying, people feel weak as a result of the attack, and very tired. After your panic attacks, you may often find your eyes red and puffy. It can be confusing. This happens because the body has been through something really hard. Give yourself time for recovery. Some people feel shaky for hours after, while others might be drained for days.

After the panic has subsided, be gentle with yourself. Have some water. Rest if you can. It is not your fault that you have such an emotional reaction. You have been through something difficult. It won’t always be this way.

When panic attacks keep happening:

Some people often have one panic attack and don’t get another one ever. However, for others, panic attacks may become a regular part. Panic attacks that occur every so often may make one’s day-to-day life very tough.

Nevertheless, if you keep experiencing panic attacks along with crying, it might be helpful to consider reaching out to professional help. There is no shame in asking for help. Panic attacks are treatable medical conditions. Please consider seeking professional help if:

• Having panic attacks often
• Afraid of suffering another attack
• Cannot sleep or eat well
• Starts to avoid certain activities or places that trigger panic attacks
• Attacks cause so much discomfort that they have an impact on work/school
• Always worried about the next attack
• Starts using alcohol or drugs for pain relief
• Having suicidal thoughts (especially in cases with a history of childhood abuse)

A mental health professional, such as a psychiatrist NYC, understands that the crying during a panic attack is real and scary for the individual. They can help identify the root cause behind your attacks and provide treatment to handle the situation. Some of the treatments may involve learning new breathing exercises, identifying what triggers your anxiety, and taking medication to help calm your nervous system. 

Supporting someone who cries during panic attacks

If you know someone who cries during their panic attacks, here are some good ways to help them:

• Keep a calm, reassuring/soothing voice
• Encourage them to view the sensation as transient
• Encourage them to concentrate on the quiet, slow breaths
• Never use the expressions “Relax!” or “Stop crying!”
• Stay with them until they feel better
• Encourage them to seek professional help if attacks are happening often

The Takeaway

Panicking or crying is normal in a person going through a panic attack. It is not something that you should be ashamed of. Your body is naturally responding to strong emotions. Also, the crying time is only temporary during the panic. As soon as it ends, the crying will stop. With time and the right support, these episodes will become less regular and less severe.

Again, your experience with panic is true. Your feelings are important. When you feel ready, help is available. In modern times, you also have options to get expert help online from platforms like GABA Telepsychiatry, which provide 24/7 psychiatric care support, even on weekends, same-day, or during emergencies.