Moving through Panic (Did I Just Have a Panic Attack?)

Panic attacks are easily one of the scariest and most distressing psychological experiences an individual might have. They tend to come on seemingly out of nowhere (but more on that later), escalate quickly, and leave you feeling that you just endured a near-death experience or otherwise completely lost your mind.

In the meantime, you may have taken yourself to urgent care thinking you were having a heart attack or some other medically related event. Often, medical providers may tell you that what you experienced was only a panic attack. Now you’re left with the feeling that one of the scariest moments of your life was also one of your silliest (it’s not silly!). Perhaps even more distressing, you may go on to experience more panic and begin to fear future attacks.

Here are some common symptoms in the body and mind that suggest that you might be experiencing a panic attack: racing heart, shortness of breath, dizziness, sweating, fear of losing control or fear of dying.

Does any of this sound relatable? It might be helpful to keep reading. I often think of panic attacks as being explained by the progressive escalation of thoughts, feelings, and behaviors. Everyone may have a different chain of events that eventually leads to panic — but the patterns tend to be similar. For example, you may first experience a sensation in the body (e.g. dizziness) that is interpreted by the brain as odd. You make the interpretation, “Something is wrong with me” and this leads to fear. When the body detects fear, it is programmed to start making changes that will increase your chance of survival under threat. For example, you may start to breathe more heavily and sweat. As you breathe more heavily, your brain receives the signal from your body that you are indeed under threat. Now, you’re really terrified! At this point, you interpret the situation, “I’m going crazy” or possibly, “I’m going to pass out!” Eventually, your body and brain slowly re-regulate, and you are able to reach a baseline. Now, after going through such a scary event, you are primed to pay extra attention to anything that may signal the return of another panic attack. You may even start to avoid situations or places that you’ve connected to the experience (e.g. exercise, crowded places, etcetera). This is how panic sometimes works to draw people away from the very best parts of life.

Now — what can you do? Panic is one of my very favorite things to treat. Strange, right? Here’s why — once people have the tools to move through panic, their lives can change so rapidly and spectacularly for the better. I’ve watched many people overcome it!

Here are some ways to work through panic:

1. Breathe. No, really. Breathe.

   It’s recommended that you try and inhale for a slow count of 3 (in through the nose) and exhale for a slow count of 3 (out through the mouth). Say the word, “relax” to yourself each time you breathe out. Place your hands on your stomach and feel your breath moving your stomach up and down. Eventually, your exhale will lengthen to be longer than your inhale. Breathing in this way signals to the brain that you are safe and helps to reduce panic.

2. Lean into the panic. Coach yourself through it.

   The way we talk to ourselves matters! You are going through something difficult. It doesn’t help to be harsh with yourself in this moment or to join with the panic. Instead, try and coach yourself the way you would speak to a young child, a close friend, or a puppy/kitten. Try saying things to yourself such as, I can handle this…this is scary, but I know I’m going to be ok…this feeling is temporary…I will get through this…I know I am safe. Some people find it helpful to refer to themselves in the third person: you can do this! [insert name here], you’re going to be ok!

3. Stop avoiding!

   This might be the hardest part. It is only natural that you would want to do everything in your power to avoid another panic attack. However, they are not dangerous. Only part of your brain knows that a panic attack is a false alarm. If you find that you are avoiding certain things in the hopes of subverting a panic attack, the message that these things are truly dangerous is reinforced — and the fearful part of your brain never gets to learn that it’s not true. So, if you’ve stopped exercising, going out, or spending time in groups because of panic — this is your signal to try, try again.

4. See a therapist who knows about Cognitive Behavioral Therapy (CBT) or exposure treatment for panic.

   Therapy can really help with this. There is quite a lot of academic research out there to back up this claim! Personally, I have witnessed the tremendous growth that can be experienced in therapy by using these techniques to treat panic.

My take-away message to you is that you are not crazy and you do not have to go through this alone! There is no rule that says just because you have had a panic attack that you will ever experience one again. If it does, know that you can ride it like a wave — and you will make it through to the other side.