Understanding and Calming Panic Attacks
A panic attack is a whole mind and body experience. If you have ever experienced one, you know how your body feels and responds and how your mind speaks. It is an alarming experience. Think about the last time you felt a wave of sudden intense fear and physical discomfort and thoughts jumping from one to another. That intense fear that comes from nowhere paralyzes you and makes you feel as if you are out of control. That is how panic attacks feel. They are real, and they need to be understood.
I know that you may want to “get rid” of anxiety and may want to “just feel better now.” However, the truth is that to heal the anxiety, you have to feel it. I like to think about the Rumi quote that says “the cure for the pain, is in the pain” which means that as much as you may want to numb and ignore the pain or anxiety, the healing happens by facing it and dealing with it in a caring, compassion and friendly way. My invitation for you is that instead of getting rid of your anxiety or panic attacks, be curious and learn about what is behind them.
Panic attacks come out of the blue and can be very debilitating. According to the American Psychiatric Association 11% of the population in the United States of America struggles with a panic attack every year; women being twice as likely as men to experience them. Current research has shown that the root of anxiety is in childhood, inspiring us to really look into our early memories of life.
That is why when you come seeking healing from anxiety, I would encourage you to explore childhood experiences. Anxiety often is a protective mechanism rooted in your childhood that resurfaces in adulthood as a natural fear response, especially in a society that promotes isolation and lack of meaningful human connection. Through reflection and looking inward, you will be able to identify and address the root causes from childhood by providing comfort and compassion that your younger self needed.
What Happens During a Panic Attack?
Many people share a common overwhelming feeling when experiencing panic attacks. Physical symptoms can include:
Rapid heartbeat
Shortness of breath or chest tightness
Dizziness or lightheadedness
Sweating
Nausea or stomach discomfort
Chills or hot flashes
Feeling detached from reality (dissociation)
Fear of losing control or going crazy (depersonalization)
The Root of the Anxiety and Panic Attacks
I have learned that anxiety, including panic attacks, often stems from unaddressed emotional trauma. Early life experiences shape the way we respond to stress. If your childhood needs for safety, connection, and love were not adequately met, you may develop a heightened sensitivity to perceived threats, leading to anxiety later in life.
Managing Panic Attacks
While panic attacks can be frightening, there are effective ways to manage them:
Mindfulness and Deep Breathing: Techniques like mindfulness meditation and deep breathing exercises can help calm the nervous system and bring a sense of control during an attack.
Somatic Therapy: Cultivates awareness of physical sensations, teaching you to feel safe within yourself while exploring your thoughts, emotions, and past experiences.
Relaxation Techniques: Progressive muscle relaxation and guided imagery can promote relaxation and reduce overall anxiety levels.
Internal Family Therapy: Explores the anxiety as a “part” of you and invites you to look within without judgement.
Cognitive Behavioral Therapy (CBT): CBT can help identify negative thought patterns contributing to panic attacks and replace them with more realistic and helpful ones.
Exposure Therapy: This therapy gradually exposes you to situations that trigger panic, allowing you to develop coping mechanisms and reduce fear over time.
Some changes in your lifestyle can also be helpful. For example: decrease your caffeine intake, getting enough sleep, eating a balanced diet, and exercising regularly can improve your overall well-being and reduce the likelihood of panic attacks. It is important to remember that panic attacks are overwhelming, and they could paralyze you, but they do not have to be the end of you. My invitation for you is to give yourself permission to feel your emotions as intense as they are. Do not make any decision when you are feeling overwhelmed. Ask yourself what that part of you needs at that moment. Breath. Pause. Breath more. Explore the role of your anxiety; most of the time what your anxiety is doing is protecting you.
In reality understanding your panic attacks and befriending your anxiety does not mean that they will disappear forever, but they do not have to control you in the same way. By understanding panic attacks and taking control of your anxiety can help you reclaim your peace of mind and live a fulfilling life.
Happy Healing,
Tatiana