TELL YOURSELF THE TRUTH
“This is panic. It’s horrible, but it isn’t dangerous, and it will pass.”
WOMEN’S SPECIALIST PSYCHOTHERAPIST Private Online Therapy · Worldwide · Brisbane-Based Client resources. Panic attack? Here’s what to do.
Heart racing, chest tight, sure something terrible is about to happen? It’s terrifying, but the sensations themselves aren’t dangerous. Here’s what’s happening, and how to ride the wave.
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WHY IT FEELS SO PHYSICAL
Every symptom has a purpose.
A panic attack is your body’s alarm firing at full strength when there’s no real danger. Adrenaline floods your system to prepare you to fight or run. Panic usually builds quickly, peaks within minutes, and passes.
- Racing heartSends blood to your muscles, ready to move.
- Fast breathingTakes in more oxygen, which is why you may feel light-headed or tingly.
- Tight chestYour muscles brace, as if for impact.
- NauseaDigestion pauses so your energy can go elsewhere.
- Shaking or sweatingAdrenaline, and a body primed for action.
- Feeling unrealYour senses sharpen and narrow, so things can seem strange or far away.
Your body is preparing to protect you. It’s just doing it at the wrong time.
IF YOU NEED SOMETHING RIGHT NOW
Ride the wave.
SLOW YOUR OUT-BREATH
In through your nose for 4, out through pursed lips for 6 to 8. Focus on the long, slow exhale, not big breaths.
PLANT YOUR FEET
Press your feet into the floor and notice the ground holding you.
LET IT COME AND GO
Fighting the sensations tends to feed them. Picture a wave rising, peaking and falling.
STAY IF YOU CAN
Leaving every time teaches your brain the place was dangerous. If it’s safe to stay, let the wave pass where you are.
AFTERWARDS
Be gentle with yourself.
Have some water, move your body a little, and rest if you can. It’s normal to feel tired or shaky afterwards.
If you’re starting to avoid places or plans in case panic strikes, notice it kindly. The fear of the next attack can end up shaping your life more than the attacks themselves, and it’s worth talking about.
A note about your health: if you’ve never had your symptoms checked by a doctor, it’s worth doing. Panic itself is harmless, but it’s always wise to rule out a medical cause. If you ever have chest pain that’s new, severe or different from your usual panic, call 000.
COPING OR RESOLVING?
You shouldn’t have to keep coping with this.
Coping tools can help you get through a moment. They don’t change why it keeps happening.
My work is different. I don’t teach coping techniques. In session, we work on the patterns driving the symptom – the alarm underneath, and what set it off – with the aim of resolving it, so you’re not left managing it for the rest of your life.
There is nothing wrong with you. Your alarm is trying to protect you. It can learn to stand down.
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