Panic Attacks: When Anxiety Feels Overwhelming

A panic attack can be absolutely terrifying.

One minute you may feel relatively okay, and the next, your heart is racing, your breathing has changed, your body is trembling and a wave of intense fear seems to take over.

You may wonder:

What’s happening to me?

Am I having a heart attack?

Why can’t I breathe properly?

Am I going to faint?

Am I losing control?

For some people, there is a powerful fear that they are going to die. For others, the fear is that they are suffocating, losing their mind, or somehow no longer in control of themselves.

And when the experience is so frightening, it’s understandable that you might then become afraid of having another panic attack.

You may start noticing every little change in your body. You might avoid certain situations or places, exercise less, worry about being alone, or constantly check in with yourself to see whether another attack is coming.

This can create a difficult cycle where the fear of panic itself starts to fuel more anxiety.

So, what’s actually happening during a panic attack?

Although it can feel as though something is terribly wrong, a panic attack is essentially a very intense activation of your body’s alarm system.

Your brain and nervous system have detected a sense of threat, and your body responds by preparing you to protect yourself.

Your heart may beat faster.

Your breathing may change.

Your muscles may tense.

You may sweat or shake.

You might feel dizzy, light-headed or tingly.

Your thoughts can become very fast and frightening.

All of these sensations can feel alarming — particularly when you don’t understand why they’re happening.

And this is where panic can become a vicious cycle.

You notice your heart racing.

You become frightened by the sensation.

Your brain interprets that fear as evidence that something is wrong.

Your body’s alarm system becomes even more activated.

The sensations become stronger.

And you become even more frightened.

The sensations are real. The danger you fear may not be.

Understanding this cycle can be reassuring.

Your body is simply responding as though you are in danger.

What can you do when panic takes over?

When you’re in the middle of a panic attack, it can be very difficult to reason with your thoughts.

You don’t need to force yourself to stop panicking.

Instead, try gently bringing your attention back to the present moment.

One simple grounding exercise is to use your five senses.

Keep your eyes open and slowly look around your environment.

SEE

What can you see?

Choose something in front of you and describe it in detail.

Notice its colour, shape, size, texture and position.

Imagine you are describing it to someone who cannot see it.

Then choose something else.

HEAR

What can you hear around you?

Perhaps you can hear traffic, birds, people talking, an appliance running or the sounds of your home.

Try to notice individual sounds rather than simply thinking, I can hear noise.

SMELL

What can you smell?

Maybe it’s coffee, food cooking, fresh air, flowers, perfume or something else nearby.

Simply notice it.

TASTE

Bring your attention to your mouth.

What can you taste?

You might slowly sip some water, suck on a mint or have a small piece of chocolate and really notice the taste and texture.

TOUCH

Notice what your body is physically connected to.

Feel your feet against the floor.

Notice the chair supporting you.

Feel the fabric of your clothing between your fingers.

Notice the temperature of the air against your skin.

You don’t have to do this perfectly.

You’re simply giving your mind something concrete and present to focus on.

Come back to where you are

When anxiety is very high, your attention can become completely absorbed in what’s happening inside your mind and body.

What if something is wrong?

What if I can’t breathe?

What if this gets worse?

What if I have another panic attack?

Grounding gently shifts your attention from those frightening predictions and back towards what is actually happening right here, right now.

You can even remind yourself:

“This feels frightening, but I am here. I can breathe. I can notice what is around me. I don’t have to fight this feeling. I can allow it to pass.”

You may not feel instantly calm, and that’s okay.

The goal isn’t to make the panic disappear immediately.

It’s to stop adding more fear to an already activated nervous system.

As your attention settles into the present, the intensity of the panic can begin to reduce.

You don’t have to simply put up with panic

If you’ve experienced panic attacks, you may have become very good at getting through them.

You might tell yourself, I’ve just got to ride it out.

And while learning how to manage an episode can be incredibly helpful, you don’t necessarily have to stop there.

If you’re regularly experiencing panic, living with heightened anxiety, or changing your life because you’re worried about having another attack, it may be worth exploring what is keeping the anxiety cycle going.

Sometimes there are thought patterns, fears, stressors, lifestyle factors or experiences underneath the panic that deserve some attention.

Learning to recognise your triggers, understand your anxious thinking, become less fearful of physical sensations and respond differently to anxiety can all be part of learning to feel safer and more confident in your own mind and body.

And you don’t have to wait until things become unbearable before seeking support.

A gentle, supportive conversation with a qualified professional can be a valuable first step.

One important note

Although panic attacks can cause very intense physical sensations, it’s important not to automatically assume that new or concerning physical symptoms are caused by anxiety.

If you experience new, severe or unusual chest pain, significant difficulty breathing, fainting, or symptoms that concern you, please seek medical advice.

And if you know your symptoms are related to panic and you’re struggling with recurring episodes, support is available.

You don’t have to keep living in fear of the next panic attack.

Understanding what is happening, learning how to respond differently, and having the right support can help you feel more at ease in your own mind and body again.

Disclaimer: This is for information purposes only. If you have any concerns about your physical or mental health, please consult your healthcare practitioner for medical advice.