How I’ve Found Relief from Panic Attacks

“Don’t assume I’m weak because I have panic attacks. You’ll never know the amount of strength it takes to face the world every day.” ~Unknown

I was just eighteen when it happened. Sitting in a crowded school assembly, my heart pounded, my chest felt constricted in a vice, and the air seemed to vanish from my lungs. As my surroundings closed in on me, my inner voice muttered, “I think you are dying.”

That was the day I experienced my first panic attack.

Terrified, I fled from the hall. “I need to see a doctor now,” I gasped tearfully to the school secretary. “Something is wrong! I can’t breathe properly!”

The secretary, recognizing what was happening, reassured me that what I was experiencing was a panic attack. Taking my hand in hers, she explained that it would soon pass.

Her guiding me through a few rounds of slow, deep breathing eased the panic. Drenched in sweat and drained from the experience, I called my mom to fetch me.

After that first terrifying experience, panic attacks became a regular, unwelcome presence in my life. I lived in constant fear, always on edge, dreading the next one.

The fear wasn’t just about the physical symptoms; it was also about the overwhelming sense of doom, the fear of collapsing in public, of losing control, or even dying.

Whenever panic struck, my immediate response was to escape, to flee from wherever I was. I would phone my mom or dad, hoping their voice would anchor me until the terror subsided.

This pattern cost me countless experiences. Movies, parties, shopping trips—anything that could trigger a panic attack—became something to avoid. My world shrank as the panic attacks took over my life.

Locked in Panic’s Cycle

Panic attacks can manifest in various ways. I have experienced them all. Multiple times. Racing heart, shortness of breath, chest pain, dizziness, sweating, tingling in my arms and legs, dizziness, nausea, stomach cramps, sweating or chills, or detachment from reality.

Even though I knew rationally that these were all panic symptoms, I sometimes found it hard to accept that nothing else was wrong. I know many people share this sentiment.

In the beginning, panic was a lonely experience for me, as I was ashamed to talk about it to friends. This meant quietly suffering. It was a dark place to be. I ached within and longed for this condition to disappear forever.

My once colorful world quickly morphed into a choking gray. Thankfully, in time, I chose to share my condition with others.

In doing so, I created a supportive lifeline. People whose gentle, caring aid helped me to navigate the panic attacks when they felt too overwhelming to manage alone.

Decoding the Trigger: The Nervous System’s Hidden Role

I sought the help of a psychologist who helped me to understand the panic attack cycle. I consumed books on panic to understand the condition that had turned my world upside down.

Panic attacks were foreign words to me when I first experienced them. However, I quickly learned how common they are.

Through therapy, I realized my panic attacks were not random or a sign of weakness; they were the result of a dysregulated nervous system. Through various life experiences, my body’s natural alarm system—designed to protect me from danger—had gone haywire.

My nervous system was stuck in a constant state of high alert, responding to threats that didn’t exist. This realization was a turning point in my journey.

With this new understanding, I began to change how I approached my panic attacks. Instead of fleeing or resisting, I started to face them head-on. I learned to breathe through the discomfort.

I had always been aware of the delicate interplay between mind and body and realized that my thoughts needed attention. My catastrophic thinking had become my nemesis, flooding my body with increased panic symptoms.

I worked hard at changing my thoughts, and, over time, the booming negative voice was replaced with a more reassuring, positive one.

Progress took time. Patience was an important lesson. I learned to be gentle with myself and to celebrate the small victories. When setbacks occurred, I encouraged myself to persevere.

Panic Tips for Immediate Relief

Grounding Techniques: I use the “5-4-3-2-1” technique when panic strikes. This entails naming five things I can see, four I can touch, three I can hear, two I can smell, and one I can taste. This is a powerful method, as it helps distract my mind from the panic symptoms.

Conscious Breathing Rounds: This technique involves breathing in for four counts through my nose, holding for four counts, and then breathing out through my mouth for four counts. I do several rounds of these. The positive effect this has on my nervous system is evident after this exercise.

Positive affirmations: Memorize a few positive affirmations to repeat to yourself during a panic attack. Affirmations such as “This is just a false alarm” or “I am safe, and these feelings will pass” are very useful. These gentle affirmations invite the nervous system to quieten.

From Fear to Freedom: A Bold New Journey

Today, panic attacks no longer rule my life. I’ve learned to manage and understand them. Their occurrence is far less frequent.

If you suffer from panic attacks, know this: With the right tools and mindset, you can also regain control of your life.

Find a caring therapist. Allow yourself to be vulnerable. You may temporarily require medication, in which case your therapist will guide you. Most importantly, do the internal work.

Today, unlike forty years ago, when my struggles first started, panic attacks are widely discussed. And with access to the Internet, information on the topic is merely a click away. I wish I’d had that luxury back then.

Facebook offers access to many free groups. Join an anxiety support group that resonates with you.

Connect with your tribe. A shared space of meaningful interaction and empathy offers hope and encouragement.

What could be more healing than the collective energy of your tribe cheering you on every day?