Let’s Talk About Panic
Panic attacks are something I hear about often in my work. The term gets used a lot, and sometimes what people are describing as a panic attack is more of a very intense anxiety moment. That experience is still very real and valid, but it's a little different from what we define clinically as a panic attack.
A true panic attack usually comes on suddenly. It often feels like it happens out of nowhere, and the intensity builds very quickly, often within just a few minutes. People might feel their heart racing, start to shake, get lightheaded, or feel like they’re about to die or completely lose control. It’s terrifying. Many people end up in the emergency room during their first panic attack because it feels like a serious medical emergency.
But even though it feels like something dangerous is happening, panic attacks are not actually dangerous. The body is having a real response, but it is not signaling a true emergency.
So What Is Panic Disorder?
Panic disorder often develops during adolescence or early adulthood, especially during major transitions. Someone might have their first panic attack during a stressful time, and afterward, they begin to worry constantly about having another one. That fear and anticipation of panic can start to shape their decisions and behavior.
People with panic disorder tend to avoid situations that remind them of where their first panic attack occurred. They might also avoid places where they believe it would be hard to escape if another attack happened. This can include things like driving, going to school, or being in a grocery store. Over time, this avoidance can make daily life feel smaller and harder to manage.
What to Do During a Panic Attack
If you’re in the middle of a panic attack, here are some steps I walk clients through. The goal isn’t to stop the panic right away, but to relate to it differently and help your nervous system settle in its own time.
1. Label it
Start by naming what’s happening. You might say to yourself, “This is a panic attack. I feel anxious. I feel scared.” Naming it can help you get a little bit of distance and remind yourself that you’re not in real danger.
2. Stay Where You Are
Instead of reacting impulsively, pause. Don’t immediately leave the room or try to fix how you feel. Leaving reinforces the idea that you are in danger. Staying helps your brain learn that the panic, while terrifying, is not something you have to escape.
3. Notice and Accept What’s Happening
I often encourage clients to take a posture of curiosity here. Can you tune into how your body is responding in this moment? Sometimes it helps to literally narrate what you’re noticing: “My heart is racing. My hands are sweaty. This feels intense.”
Now, what do I mean by accepting a panic attack? I’m not suggesting you have to like it, but I am encouraging you not to resist it. We might think of it like quicksand - the more you struggle the faster you sink. Panic works the same way. The more we can accept that it’s happening, the less power it has.
4. Let It Run Its Course
Panic attacks always end. No one stays in a panic attack forever. Once you’ve labeled what’s happening and stayed present, you might try things like stretching (my personal favorite), sipping cold water, or slowing your breathing. The key is to remember that the panic will pass no matter what.
Treatments for Panic Disorder
If you’re struggling with panic attacks or panic disorder, it’s important to find a therapist who specializes in anxiety and uses evidence-based treatment approaches. The most helpful therapies are often:
Exposure and Response Prevention (ERP)
Acceptance and Commitment Therapy (ACT)
These approaches focus on helping your brain learn that panic is not harmful. They emphasize staying with discomfort in a way that leads to long-term change, rather than short-term avoidance.
For some people, medications like SSRIs (Selective Serotonin Reuptake Inhibitors) can also be helpful, especially when combined with therapy. It’s worth discussing with a knowledgeable prescriber if panic is significantly interfering with your life.
You Can Get Better
Living with panic disorder can be incredibly difficult, but it is also very treatable. You don’t have to keep avoiding things that matter to you just to feel safe. With the right support, you can learn to respond differently to panic and reclaim the parts of your life that have been put on hold.
