Panic Attacks: When Your Body Hits the Alarm Button
Your heart races. Your chest feels tight. You’re sure something terrible is happening—you might even think you’re dying. And then, just as suddenly as it started, it passes, leaving you exhausted and shaken.
That’s the experience of a panic attack.
If you’ve had one, you know how overwhelming it can be. But you’re not alone—and panic attacks, while frightening, are not dangerous. They’re your body’s alarm system firing at the wrong time.
What Is a Panic Attack?
A panic attack is a sudden surge of intense fear or discomfort, usually peaking within minutes. Symptoms often include:
Rapid heartbeat or palpitations
Shortness of breath or feeling like you can’t breathe
Dizziness or lightheadedness
Shaking or sweating
Chest pain or pressure
Nausea or stomach upset
Fear of losing control or dying
They can happen without warning, or be triggered by stress, phobias, or health worries.
Why Panic Attacks Happen
At its core, a panic attack is the fight-or-flight response misfiring. Your brain perceives danger—even if none is present—and floods your body with adrenaline. That surge creates physical symptoms designed to help you escape a threat.
The problem? There’s no tiger chasing you. Just your nervous system hitting the alarm button.
Coping in the Moment
When panic strikes, here are grounding strategies that may help:
Breathe low and slow. Inhale gently through your nose, exhale longer through your mouth.
Name five things. Look around and identify five things you can see, four you can touch, three you can hear, two you can smell, one you can taste.
Remind yourself it will pass. Panic attacks typically peak within 10 minutes and fade.
Release tension. Gently unclench your jaw, drop your shoulders, or wiggle your toes to signal safety to your body.
Long-Term Support
If panic attacks are frequent, working with a therapist can help you:
Understand and reframe the cycle of fear.
Learn grounding and breathing techniques.
Explore the underlying stressors or trauma that may fuel them.
Build confidence that panic is uncomfortable—but survivable.
Resources
National Alliance on Mental Illness (NAMI): nami.org | 1-800-950-NAMI (6264)
Anxiety & Depression Association of America (ADAA): adaa.org – resources and support for anxiety and panic disorders.
SAMHSA Helpline (U.S.): 1-800-662-HELP (4357) – confidential 24/7 treatment referral and info.
Books: When Panic Attacks by David Burns, The Anxiety and Phobia Workbook by Edmund Bourne.
If you ever feel like panic is taking over your life, you don’t have to go through it alone. Support is out there.
A Final Word
A panic attack can feel like your world is ending—but it’s not. Your body is sounding a false alarm, and with time, tools, and support, you can retrain it to calm down.
You are not weak for experiencing panic. You are human—and healing is possible.
