Panic Attacks 101: What They Are and How to Cope

Mar 24

Let’s be real—if you’ve ever had a panic attack, you know it’s not “just in your head.” Your heart races, your chest tightens, and your mind floods with fear. For a few intense minutes, it can feel like you’re losing control, or even like something physically serious is happening, like a heart attack. If this sounds familiar, you’re not alone—and you’re definitely not broken.

For those who are used to managing stress and staying in control, panic attacks can feel especially disorienting and even shame-inducing. But here’s the truth: panic attacks are common. With the right tools and strategies, they can be managed—and you don’t have to face them alone.

What Exactly Is a Panic Attack?

A panic attack is a sudden, intense wave of fear or discomfort that peaks within minutes. It can happen unexpectedly or be triggered by a specific situation (like public speaking, large crowds, or conflict). The symptoms can be both physical and psychological, and while they’re not dangerous, they are incredibly uncomfortable.

Common symptoms include:

Rapid heartbeat or palpitations
Shortness of breath or feeling of choking
Dizziness or lightheadedness
Chest pain or tightness
Sweating or chills
Nausea or abdominal discomfort
Feeling detached from reality or yourself (derealization/depersonalization)
Fear of losing control or “going crazy”
Fear of dying

It’s important to note that while panic attacks can feel like serious medical conditions, such as heart issues, they’re actually rooted in your body’s fight-or-flight response—an automatic survival mechanism designed to protect you from danger.

Why Do Panic Attacks Happen?

Here’s the short answer: your brain is trying to keep you safe—but it’s overreacting.

Panic attacks occur due to a misfire in the amygdala—the brain’s fear center. When it perceives a threat (real or not), it sends your body into high alert, flooding you with adrenaline and other stress hormones. This can happen because of:

Chronic stress or burnout
Anxiety disorders or a predisposition to anxiety
Trauma or unresolved emotional pain
Medical conditions like thyroid issues or stimulant use (including caffeine)
Situational triggers like crowded spaces or public speaking

Panic attacks sometimes seem to come out of nowhere, but often there are subtle stressors or patterns beneath the surface. Therapy can help uncover the root cause of your panic attacks and provide you with tools to manage them.

What You Can Do in the Moment

When panic strikes, it can feel like you’re powerless—but you do have options. The goal is to signal safety to your body and mind.

Try these grounding strategies:

Slow your breathing: Inhale for 4 counts, hold for 4, exhale for 6. Longer exhales help calm the nervous system.
Use the “5-4-3-2-1” technique: Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This grounds you in the present moment.
Place your feet on the ground: Focus on the sensation of support beneath you. Feeling stable can help your body reset.
Remind yourself: “This is uncomfortable, not dangerous. It will pass.” Panic attacks are time-limited, and with practice, you can learn to ride the wave of discomfort.
Avoid self-judgment: Panic is a biological response, not a sign of weakness or failure. Be compassionate with yourself.

Long-Term Tools to Prevent Panic

Panic attacks don’t have to control your life. With the right approach, many people experience significant relief—or even stop having attacks altogether.

Evidence-based strategies include:

Cognitive Behavioral Therapy (CBT): Helps you identify and reframe fear-based thoughts and avoidance patterns. CBT is one of the most effective treatments for panic.
Exposure Therapy: Gradually facing feared situations in a safe, controlled way helps desensitize fear responses and reduce avoidance behaviors.
Mindfulness & Relaxation Training: Practices like meditation, progressive muscle relaxation, and breathwork can build resilience to stress and increase emotional regulation.
Lifestyle Adjustments: Limiting caffeine, improving sleep, and managing daily stress can significantly reduce the likelihood of panic.
Medication (if needed): In some cases, medication can help regulate anxiety. This should always be a collaborative decision with your healthcare provider.

You’re Not Alone—And You’re Not Broken

Panic attacks can feel like they’re running the show, but they don’t have to. Panic is a sign your system is overwhelmed—not that you’re weak. With the right tools, you can shift from fear to clarity, from chaos to confidence.

At Mind Alliance Psychotherapy, we work with individuals to break free from the cycle of panic and anxiety. Through honest, actionable support, we help you build resilience, tackle the underlying causes of panic, and regain control of your emotional and physical well-being.

If you're ready to understand and manage panic attacks, schedule a free consultation today.

Justine .