Panic Attacks in Grand Rapids, Michigan

Panic attacks are a common mental health concern in Grand Rapids and across West Michigan. Understanding the symptoms, causes, and local treatment options can help you or a loved one get relief and prevent panic from taking over daily life.

What Is a Panic Attack?

A panic attack is a sudden, brief episode of intense fear or anxiety that triggers strong physical and emotional reactions. These attacks often occur without a clear reason and can feel overwhelming or frightening.

Common physical symptoms of a panic attack include:

  • Racing or pounding heartbeat
  • Shortness of breath or feeling like you can’t get enough air
  • Chest tightness or discomfort
  • Dizziness or feeling lightheaded
  • Trembling or shaking
  • Sweating or hot flashes
  • Tingling or numbness, especially in the hands or face
  • Nausea or stomach discomfort
  • Muscle tension

Common emotional and mental symptoms include:

  • A strong feeling of dread or impending doom
  • Fear of losing control, “going crazy,” or dying
  • Feelings of unreality (derealization)
  • Feeling detached from yourself or your surroundings (depersonalization)
  • Heightened vigilance and focus on physical sensations

A panic attack usually lasts from a few minutes up to about 30 minutes, but the emotional and physical exhaustion afterward can last for several hours.

How Common Are Panic Attacks?

Panic attacks are common. Research suggests that up to one-third of people will experience at least one panic attack in their lifetime. In a city the size of Grand Rapids, with a metro population of over 200,000, that means many residents will experience panic symptoms at some point.

Some people have only one or a few attacks during times of high stress or illness. For others, panic attacks become frequent and unexpected. When recurring panic attacks and ongoing fear of having another attack begin to interfere with daily life, this may be diagnosed as panic disorder, a type of anxiety disorder.

Without treatment, panic attacks and panic disorder can become disabling. People may:

  • Avoid leaving home
  • Avoid being alone
  • Avoid driving, crowded places, or specific locations where attacks have happened
  • Miss work, school, or social activities

Why Panic Attacks Happen: The “Fight-or-Flight” Response

Panic attacks are closely related to the body’s natural fight-or-flight response. When the brain senses danger, it sends signals through the autonomic nervous system that:

  • Release stress hormones like adrenaline
  • Increase heart rate and breathing
  • Send more blood to the muscles
  • Heighten alertness

These changes are helpful if you’re in real danger, such as facing an immediate physical threat. A panic attack occurs when this fight-or-flight response is triggered even though there is no actual danger.

You might experience a panic attack:

  • While watching TV
  • Sitting at your desk at work in downtown Grand Rapids
  • Driving on US-131 or I-196
  • Waking from sleep in the middle of the night

You may not be able to identify any clear trigger, which can make panic attacks feel even more frightening.

Factors That Can Trigger or Worsen Panic Attacks

Many different factors can “prime” your body to over-activate the fight-or-flight response. These can be especially relevant in Grand Rapids, where seasonal changes and lifestyle factors may play a role.

Physical and Lifestyle Triggers

  • Chronic (ongoing) stress

    • Work or school pressures
    • Financial stress
    • Family or relationship difficulties

  • Acute stress or trauma

    • Car accidents (especially in winter driving conditions common in West Michigan)
    • Sudden loss or major life changes

  • Habitual hyperventilation

    • Breathing too quickly or too shallowly, which can disturb the balance of oxygen and carbon dioxide in the blood and cause dizziness, tingling, and chest tightness

  • Intense physical exercise

    • Strenuous workouts, especially if you’re not used to them

  • Excessive caffeine intake

    • Strong coffee, energy drinks, or large amounts of soda
    • Common in people trying to stay alert during long winter months or busy workdays

  • Alcohol or certain drugs

    • Alcohol, stimulants, or withdrawal from tranquilizers or sedatives

  • Hot, crowded, or stuffy environments

    • Overheated indoor spaces during Michigan winters
    • Packed events or crowded public places

Medical Conditions That Can Mimic Panic Attacks

Some medical conditions can cause symptoms that feel like panic attacks. Always talk with a healthcare provider in Grand Rapids to rule out medical causes, especially if symptoms are new or changing. Conditions may include:

  • Hyperthyroidism (overactive thyroid)
  • Heart (cardiac) conditions
  • Asthma or other breathing problems
  • Inner ear disorders (which can cause dizziness)
  • Diabetes (including low blood sugar episodes)
  • Postpartum changes after childbirth

Certain medications and substances (including caffeine, some asthma medications, and decongestants) can also cause or worsen anxiety-like symptoms.

Panic Attacks vs. Panic Disorder

  • Panic attack: A single episode of intense fear or discomfort with the symptoms listed above.
  • Panic disorder: Repeated, unexpected panic attacks plus ongoing worry about having more attacks, and/or changes in behavior to avoid attacks.

Some people in Grand Rapids may also experience panic attacks as part of:

  • Generalized anxiety disorder
  • Social anxiety disorder
  • Obsessive-compulsive disorder (OCD)
  • Post-traumatic stress disorder (PTSD)

A mental health professional in West Michigan can help determine the most accurate diagnosis and treatment plan.

How to Cope With a Panic Attack in the Moment

If you are having a panic attack, the symptoms are very uncomfortable but not usually life-threatening. However, they can feel like a medical emergency, especially if you’re experiencing chest pain or trouble breathing.

Step 1: Remind Yourself What Is Happening

  • Tell yourself: “This is a panic attack. I have felt this before, and it passed.”
  • Remind yourself that panic symptoms, while frightening, are temporary and will peak and then fade.
  • Acknowledge the fear without fighting it: “I feel very anxious, but I am not in immediate danger.”

Step 2: Focus Outside Your Body

Shifting your attention away from your physical sensations can reduce the intensity of the attack:

  • Count backwards from 100 in threes (100, 97, 94, 91, …)
  • Name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste
  • Silently recite the words of a favorite song, prayer, or poem
  • Focus on details around you: colors, shapes, sounds in your environment (for example, on a walk along the Grand River or in a local park)

Try to stay where you are if it is safe. Fleeing the situation can reinforce the idea that the place or activity is dangerous. Staying and allowing the symptoms to pass can build confidence and reduce fear over time.

Step 3: Practice Calming Breathing

  • Breathe in slowly through your nose for a count of 4
  • Hold your breath for a count of 2
  • Exhale slowly through your mouth for a count of 6
  • Repeat for several minutes

This can help correct over-breathing (hyperventilation) and reduce dizziness, tingling, and chest tightness.

When to Seek Emergency Care in Grand Rapids

Because panic attack symptoms can resemble serious medical problems, especially heart or breathing issues, it’s important not to ignore severe or new symptoms.

Call 911 or go to the nearest emergency department (such as Spectrum Health Butterworth Hospital, Trinity Health Grand Rapids, or Metro Health – University of Michigan Health) if:

  • You have chest pain, pressure, or discomfort that is new, severe, or different from past episodes
  • You have serious trouble breathing
  • You feel like you might pass out and the feeling does not improve
  • You have sudden weakness, confusion, trouble speaking, or vision changes

If emergency doctors rule out a medical emergency, follow up with your primary care provider and consider a mental health evaluation for anxiety or panic disorder.

Getting a Medical Checkup in Grand Rapids

If you experience recurring panic-like symptoms, schedule a checkup with a local healthcare provider:

  • A primary care doctor at Spectrum Health, Trinity Health Grand Rapids, Metro Health, Mercy Health, or another Grand Rapids clinic
  • A nurse practitioner or physician assistant at a community health center
  • Kent County Health Department or Grand Rapids Public Health resources for referrals

Your provider may:

  • Review your medical history and medications
  • Check your thyroid function, blood sugar, and heart health
  • Ask about caffeine, alcohol, and substance use
  • Ask about recent stress, trauma, and sleep patterns

If physical causes are found (such as hyperthyroidism or diabetes), treating those conditions often reduces or eliminates panic-like symptoms.

Treatment Options for Panic Attacks and Panic Disorder

If panic attacks are related to anxiety or panic disorder, effective treatments are available in Grand Rapids.

Lifestyle Adjustments

  • Regular exercise: Walking, jogging, or using trails and parks in and around Grand Rapids can reduce overall anxiety.
  • Healthy diet: Balanced meals, limiting caffeine and alcohol, and staying hydrated.
  • Sleep: Aim for 7–9 hours of quality sleep each night.
  • Stress management: Mindfulness, yoga, or relaxation techniques, especially helpful during long Michigan winters when outdoor activity may be limited.

Psychotherapy (Talk Therapy)

Evidence-based therapies for panic disorder include:

  • Cognitive Behavioral Therapy (CBT)

    • Helps you identify and change anxious thoughts
    • Teaches skills to manage physical symptoms
    • Often includes gradual exposure to feared situations in a controlled way

  • Exposure-based therapies

    • Safely and gradually expose you to sensations or situations you fear (like rapid heartbeat or crowded places) to reduce the fear response over time

  • Stress management and relaxation training

    • Deep breathing, progressive muscle relaxation, and mindfulness techniques

Many psychologists, licensed counselors, and therapists in Grand Rapids specialize in anxiety and panic disorders. Telehealth options are also widely available across Michigan.

Medications

Some people benefit from medication, often combined with therapy. A healthcare provider in Grand Rapids may prescribe:

  • Antidepressants (such as SSRIs or SNRIs)
  • Anti-anxiety medications, used carefully and usually short-term
  • Beta-blockers in certain situations to help manage physical symptoms like rapid heart rate

Medication decisions should be made with a doctor who knows your medical history and other medications.

Other Helpful Approaches

  • Biofeedback therapy: Uses sensors to help you learn how to control physical responses like heart rate and muscle tension.
  • Breathing and relaxation techniques: Practiced regularly so they are easier to use during an attack.
  • Problem-solving skills: Learning practical ways to manage stressors that contribute to anxiety.

Local Mental Health Resources in Grand Rapids, MI

If you or someone you know is struggling with panic attacks or anxiety in Grand Rapids, help is available:

  • Your primary care provider

    • At Spectrum Health, Trinity Health Grand Rapids, Metro Health, Mercy Health, or other local clinics

  • Local psychologists and counselors

    • Many private practices and group practices in Grand Rapids specialize in anxiety and panic disorders

  • Community mental health resources

    • Kent County Community Mental Health services (via Network180)
    • Kent County Health Department / Grand Rapids Public Health for referrals and information

  • Crisis services

    • Call or text 988 for the Suicide & Crisis Lifeline (available statewide in Michigan)
    • In an emergency, call 911

If you prefer, you can also look for telehealth therapy providers licensed in Michigan, which can be especially convenient during severe winter weather or for those with transportation challenges.

Key Points About Panic Attacks in Grand Rapids

  • Panic attacks are common and can affect anyone in Grand Rapids, Michigan.
  • Symptoms include intense fear, racing heart, shortness of breath, dizziness, trembling, and feelings of unreality or detachment.
  • The body’s fight-or-flight response is activated even though there is no real danger.
  • Chronic stress, acute trauma, excessive caffeine, hyperventilation, and certain medical conditions can trigger or worsen panic attacks.
  • Always seek medical advice to rule out physical causes such as heart disease, asthma, diabetes, or thyroid problems.
  • Effective treatments include lifestyle changes, psychotherapy (especially CBT), stress management, and in some cases, medication.
  • Local healthcare systems in Grand Rapids—Spectrum Health, Trinity Health Grand Rapids, Metro Health, Mercy Health—and public health resources can help you access evaluation and treatment.

Panic attacks are frightening, but they are treatable. With the right support and care, most people in Grand Rapids can significantly reduce or fully overcome panic symptoms and return to a more comfortable, active life.