by Syed Shaheer Abbas
Understanding Panic Attacks
Panic attacks are sudden and intense episodes of fear or anxiety, often accompanied by physical symptoms like rapid heart rate, sweating, shortness of breath, dizziness, or chest pain (APA, 2013). They can occur unexpectedly, leaving individuals feeling as if they're losing control, unable to breathe or having a heart attack. While panic attacks can be incredibly frightening, they can be managed with the right coping strategies and professional support.
A Personal Experience with Panic Attacks
My first panic attack happened at home. I had just returned from a long, exhausting day, feeling mentally drained. I sat on the couch, hoping for a bit of rest. But then, something shifted. My heart started to race. The air felt heavy, and it seemed like my chest was being crushed. My mind began to spin—"Is something seriously wrong with me?" My throat tightened, and the sense of dread overwhelmed me.
In that moment, it wasn’t just the physical sensation of panic that I had to deal with. It was the flood of memories and past experiences that made everything feel even more intense. Years earlier, I had gone through some painful situations in my personal life—events that I had never fully processed or dealt with. The scars from those experiences had been buried so deep within me that I had convinced myself they were behind me. But in the midst of a panic attack, those buried emotions resurfaced, re-triggering old fears, shame, and feelings of inadequacy.
I remembered times when I had felt powerless—those moments when I had been dismissed, ignored, or made to feel like I wasn’t enough. Those old wounds reopened in the chaos of my mind, bringing with them a flood of self-doubt. As the panic attack continued, I couldn’t escape the overwhelming belief that I wasn’t good enough, that I was weak for struggling in this way.
The feelings of hopelessness consumed me. I couldn’t understand why this was happening, why I was so scared and overwhelmed. I tried to rationalize it, but the memories of past failures, mistakes, and hurts clouded my mind. In that moment, I felt like I was reliving the worst of those experiences. I was unsure if I could get through it. There was this nagging thought in my head, “What if I never feel like myself again?”
How I Cope with Panic Attacks
Important Note: The below information details one person’s personal experience and is not medical advice. If you are experiencing panic attacks, seek help from a trusted adult and healthcare professionals.
During a panic attack, it can feel like everything spirals out of control. But slowly, I started learning techniques to calm myself down. It wasn’t easy at first, but over time, these strategies helped me regain some sense of control.
1. Deep Breathing: Breathing deeply and slowly became my first tool to break the panic. Inhaling for a count of four, holding for four, and exhaling for four helps activate the body’s natural relaxation response. It isn’t a quick fix, but it helps to bring focus away from the panic.
2. Grounding Techniques: Grounding exercises helped me stay connected to reality when I felt overwhelmed by emotional memories or the physical sensations of panic. One method that helped me was the “5-4-3-2-1” technique, where I focused on my surroundings—things I could see, hear, touch, and smell—redirecting my mind away from the spiraling thoughts.
3. Positive Self-Talk: During the panic attack, my mind was full of negative, self-critical thoughts. It was essential to remind myself that the panic wasn’t a reflection of who I was. “This is temporary. I’ve been through tough times before, and I made it through,” I would say to myself. Acknowledging that the panic attack would eventually subside gave me some comfort.
4. Progressive Muscle Relaxation: Tensing and releasing muscles in my body helped me focus on something physical rather than the overwhelming emotions I was feeling. It eased the tension that came with anxiety and made me feel more in control.
5. Movement: Moving around my home or simply walking outside helped shift my energy. Getting up from the couch and walking to another room distracted me from the sense of claustrophobia that the panic created.
The Importance of Support
One of the hardest parts of experiencing panic attacks was the isolation I felt. I didn’t want to burden others with what felt like an irrational fear. But eventually, I realized that reaching out for support made all the difference. Talking to friends who understood or confiding in a trusted adult helped me feel less alone in those moments. It gave me perspective and reminded me that I was not “broken” for struggling with panic.
Support isn’t always about solving the problem—it’s about listening, understanding, and reassuring someone that they are not their anxiety. For me, leaning on people I trusted allowed me to process some of the emotions tied to my past, which had been resurfacing during my panic attacks. Over time, I learned that there was no shame in having these struggles and there’s no shame in reaching out to professionals for help.
Conclusion
Panic attacks can feel like a physical and emotional breakdown, but they don’t define who you are. The fear, hopelessness, and self-doubt that surface during an attack may be connected to deeper, unresolved experiences. It’s essential to recognize that the feelings you experience are temporary, even if they feel all-consuming in the moment.
By using grounding techniques, deep breathing, and positive self-talk, it was possible for me to regain control during an attack. Seeking support from loved ones or understanding communities was also key to managing my feelings of isolation. Most importantly, understand that you are not your panic attack or the memories that trigger them. With time and compassion toward yourself, it is possible to live a fulfilling life despite these challenges.
References
American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). American Psychiatric Association.
Gorman, J. M., et al. (2000). "Panic disorder and the brain: a review of the neurobiology and clinical findings." Journal of Clinical Psychiatry, 61(Suppl 10), 23-29.
Nutt, D. J., et al. (2006). "Neurobiological mechanisms in panic disorder: implications for therapy." The British Journal of Psychiatry, 189(6), 472-478.
