The calendar says it’s D-day – the day of the big event, or the day the international delegation arrives at your offices. Diaries are locked in, security briefed, and every detail has been triple-checked. On the outside, you’re calm, capable and in control – the person everyone else is relying on.
Panic attacks don’t arrive politely or on quiet days. For executive assistants working in high-stakes environments, they often strike at the exact moment calm, control and competence are most expected: during a board meeting or a major event, where nothing can afford to go wrong.
A panic attack can feel sudden and overwhelming. One moment you’re reviewing a run sheet; the next, your heart is racing, your breath feels shallow, and your body seems to have turned against you. Understanding what’s happening and recognising the signs early can make a significant difference in how you manage the experience and how quickly it passes.
One of the most common symptoms is trembling or shaking. Hands may begin to shake, and for some people, this escalates into full-body trembling. This reaction is driven by the body’s fight-or-flight response, where muscles tense in preparation for danger, even when no real threat is present.
Another frequent symptom is numbness or tingling, often described as a sensation of needles and pins in the fingers, face, lips, or legs. During a panic attack, blood flow is redirected to vital organs like the heart and lungs, which can leave the extremities feeling strange or disconnected.
Many people also experience chills or hot flushes. You may suddenly feel flushed, overheated or intensely cold, even in a comfortable environment. These temperature changes can be unsettling and may heighten the fear that something is seriously wrong.
Sweating is another hallmark sign. Palms may become clammy, or sweat may appear on the forehead, back or underarms without any physical exertion. Because many panic symptoms are internal, visible sweating is sometimes one of the few outward indicators that someone is struggling.
Nausea is also common and can range from mild queasiness to an urge to vomit. Often described as “butterflies” in the stomach, this sensation is again linked to adrenaline flooding the system during fight-or-flight.
Perhaps the most distressing symptom for many people is heart palpitations. Your heart may feel like it’s pounding, racing or skipping beats. This can quickly escalate fear, as panic attacks are frequently mistaken for heart attacks. While deeply uncomfortable, these sensations are part of the body’s stress response and are not dangerous in themselves.
Breathing difficulties often follow. You may feel short of breath, as though you can’t get enough air, or as if your throat is closing. Shallow or rapid breathing can contribute to dizziness and intensify other symptoms. Managing breathing by taking slow and deep breaths can promote calm and reduce the intensity of a panic attack.
Dizziness or light-headedness can occur, sometimes making it feel unsafe to stand. Sitting down, lowering your head, or elevating your legs can help stabilise blood pressure and reduce the risk of fainting.
Emotionally, panic attacks are often accompanied by a fear of losing control, “going crazy”, or embarrassing yourself publicly. Some people also experience derealisation or depersonalisation, a sense of unreality, or a feeling of detachment from their body or surroundings, as though watching themselves from a distance.
Chest pain or tightness and a fear of dying are among the most frightening symptoms. In the moment, the experience can feel genuinely life-threatening. It’s important to remember that while panic attacks feel extreme, they are time-limited and not harmful.
Panic attacks are sudden, peak quickly and usually pass within minutes. If your experiences are recurring, disruptive or increasing in intensity, seeking professional support is essential. With the right tools and understanding, panic attacks can become less frightening and far more manageable, even on the biggest, most demanding days.
