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Understanding What’s Happening A panic attack can feel terrifying — your heart races, breathing becomes shallow, your hands tremble, and your mind might scream “I’m losing control!” But the first truth to hold on to is this: you’re not in danger. A panic attack is your body’s “fight-or-flight” systRead more
Understanding What’s Happening
A panic attack can feel terrifying — your heart races, breathing becomes shallow, your hands tremble, and your mind might scream “I’m losing control!” But the first truth to hold on to is this: you’re not in danger. A panic attack is your body’s “fight-or-flight” system misfiring — releasing adrenaline as if you’re facing real danger, even though you’re not.
The feelings — racing heartbeat, dizziness, chest constriction, sweating — are your body reacting to get ready to run away from a non-existent threat. The instant you notice it, you begin taking control back from the fear itself.
Step 1: Notice Your Breath
Breathing accelerates when panic hits, and as a result, it causes dizziness or lightheadedness — and that, in turn, generates the panic.
Try this simple exercise:
- 4-7-8 breathing
- Slowly breathe in through your nose for 4 seconds
- Breathe in and hold for 7 seconds
- Slowly breathe out through your mouth for 8 secondsRepeat this 3–4 times.
Your heart rate will start to slow down and your brain will know that it can calm down.
Step 2: Ground Yourself in the Present
Panic attacks also have the ability to make you feel disconnected from the world — as if you’re above your body, or as if nothing matters. To get back down to earth again:
Do the 5-4-3-2-1 grounding exercise:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
This exercise is used to distract your focus away from fear and into your body, reminding your mind you’re here and now and safe.
Step 3: Be Gentle with Yourself with Words
What you say to yourself matters. Instead of “I can’t do this,” say:
- “I’ve had this feeling before — and it disappeared.”
- “I am safe in this moment.”
- “This is my body responding nervously, not something fearful.”
Your inner voice will either fan the panic or soothe the storm. Choose reassurance, not judgment.
Step 4: Gently Move Your Body
As able, gradually walk, stretch arms, or roll shoulders. Slow, gentle movement dissolves tension and instructs the body that the emergency is over. Sudden, hard exercise during an attack, however, will replicate the symptoms of panic.
Step 5: Cool Down Physically
Splash cool water on your face or press a cold object (a cold water bottle, for example). The cold will trigger the diving reflex, a natural response by your body that calms your nervous system and slows your heart.
Step 6: After-Reflection
After a panic attack has passed — typically in 10–20 minutes — take a few minutes to note what worked and what didn’t.
Ask yourself:
- What was I doing or focusing on just before it began?
- Did anything normal trigger it (not sleeping, caffeine, stress, missing meals)?
- What pulled me out of it quickest?
This assists you in getting ready and readying yourself for future attacks with greater courage.
Step 7: Establish Long-Term Resilience
Avoiding the panic attack in the moment to avoid it is critical — but knowing why is the way you avoid them.
Daily habits that reduce frequency of panic:
- Routine exercise: even 20 minutes of walking or yoga can level the mood.
- Routine sleep regimen: irregular rest causes more anxiety.
- Reduce alcohol and caffeine: both cause panic symptoms.
- Mindfulness or meditation: helps to condition your mind into responding calmly to stress.
- Therapy (most especially CBT): allows you to learn how to identify and reinterpret patterns of worrying thoughts.
Step 8: Reach Out — You’re Not Alone
Millions suffer from panic attacks, and many keep it a secret because they are ashamed. Panic disorder and anxiety disorders are two of the most successfully treated illnesses, however. If the attacks are ongoing, or you have been living in constant fear of them, reach out to a therapist, counselor, or even a best friend.
To be said “I understand” by someone can break the grip of panic on you.
Final Thought
A panic attack can feel like a tidal wave — sudden, smothering, inescapable — but it always recedes. With patience, persistence, and learning, you can not only survive them but short-circuit them. Every time you calm yourself, you are conditioning your mind that you’re safe — and that is stronger than is fear.
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