Overcoming Panic Attacks: Stop Panicking About Panic!

Over the years as a therapist in New York City, I’ve worked with many people who suffer from panic attacks. Whether someone has chronic Panic Disorder or is having a panic attack for the first time, there is a way I recommend all patients to orient oneself around panic attacks that, at a glance, is quite counterintuitive. The best way to contain and ultimately get rid of panic attacks is to not panic about the panic. 

For anyone who has had a panic attack, this probably sounds like a tall order. Panic attacks are awful and scary and it’s only natural to brace yourself and worry if you feel one coming on. However, finding acceptance in the face of a panic attack is the thing that can help it be contained and can help the panic attack-er ultimately gain mastery over them.

What Causes Panic Attacks?

Panic originates because one’s neural pathways have created an association of danger with a person, place, or thing. The panic association can be something that feels a little amorphous with roots that are unclear, such as a phobia of flying with no obvious concrete reason (i.e. no near death experience involving an airplane). Or it can be something that is clearly rooted in a discreet trauma, such as panic in a specific neighborhood after getting mugged by gunpoint in that area. With both of these types of panic, it’s important to ultimately reach a point of deep understanding of the root cause in order to eradicate the symptom once and for all. 

However, the challenge with panic attacks is that they are so acute and overwhelming that they really need to be contained in order for the person who is dealing with them to be able to do anything other than tread water. Once we take the edge off of the panic, we can more clearly understand what is beneath it.

Why Is Not Panicking About Panic So Key?

Panic attacks are not caused by anxiety or panic on their own. Panic attacks are caused by panic about panic. Meaning, one feels a surge of panic or anxiety and they become understably frightened by it, which only escalates the panic, creating a snowball effect. Believing the feelings that are arising, that one is in real danger, only increases those feelings.

Once a panic attack is triggered, it needs to run its course. Because it is such a visceral, fight-or-flight response that releases hormones like adrenaline and cortisol, there is nothing to fully convince one’s body at that moment that there is not imminent danger. The initial goal is to understand intellectually what is happening, which will help the person stop the snowball and eventually be something that can be felt, as well.

What Does a Panic Attack Feel Like?

During a panic attack, people feel a profound sense of hopelessness and dread in addition to physical symptoms that, for some, can mimic the sensations of a heart attack. It’s not uncommon for someone having a panic attack for the first time to call 9-1-1 because the feelings are so strong, they literally fear for their lives. 

There is such a large amount of stress hormones that are dumped during a panic attack, it can take a while for the panic attack-er to “come down”. It is common for the person to feel hungover and exhausted afterwards, even for days. It’s important that, just like with anything else that goes under the mental health category, people who have suffered from panic attacks are kind to themselves upon recovering and listen to their body if it is asking for rest.

How Do I Not Panic About Panic?

Now that I’ve clearly defined what a panic attack is and feels like, it probably feels pretty tough to not fight one that is coming on. How is one supposed to not amp up when it feels like the world is ending? Great question!

If you have had a panic attack, it’s important to note what your particular symptoms and sensations are. Recognizing what the symptoms after the fact can make you feel more prepared if and when another panic attack arises. Become an expert on what panic looks like for you. One can begin to have a dialogue in their own minds of, OK, it may feel like my heart is exploding out of my chest, but I know that this is a panic attack, not a medical emergency, that will pass eventually. 

This inner dialogue likely won’t move the needle in a big way on the panic and the feeling, at least initially, but it will help one to not fully believe whatever worst case scenario is running through one’s mind and body. Many people notice that this in itself helps to not escalate the panic attack further. 

Even though we cannot control panic attacks, one can begin to gain some feelings of mastery by knowing what is happening. There is some confidence gained, as well, as the person experiences the panic attack ending and seeing the attacks becoming less severe and less frequent. 

What Should Come After Panic Attacks Are Resolved?

As the panic becomes less of an acute issue and the person feels more themselves, they are on more stable ground to really reflect on what may have led to the panic to begin with. With the proper support, panic attacks can be a thing of the past. However, everything that I lay out above is a behavioral intervention, which does not get at the why a panic attack has happened to begin with. 

Panic and panic attacks are drawing our attention to something that needs some care and it’s important to listen to that, not just to eradicate panic attacks from ones life, but to ensure that this person is living their best life possible.