Let’s Talk About Panic Attacks

If you’ve ever had a panic attack, you know how terrifying it can feel. Your chest tightens, your heart races, your thoughts spin, and maybe you feel like you can’t breathe or like you’re losing control. Sometimes it feels so physical that people end up in the ER thinking it’s a heart attack. And here’s the thing: if you’ve experienced a panic attack like this, you are not alone. Panic attacks are much more common than you might think, and they do not mean you’re “broken” or “going crazy.” They’re your body’s alarm system going off — just way too loud and way too often.

What a panic attack really is

At its core, a panic attack is your body’s fight-or-flight response firing at the wrong time. It’s like your nervous system sees a tiger in the room when in reality, you’re just standing in line at the grocery store or lying in bed at night. Your brain thinks it’s protecting you, but the alarm gets stuck in overdrive.

Why they feel so overwhelming

The scariest part of panic attacks is often the feeling of being out of control. The dizziness, shortness of breath, sweating, or pounding heart can trick you into thinking something is seriously wrong. And because they can happen “out of the blue,” the fear of having another one sometimes becomes just as hard to live with as the attacks themselves.

What helps in the moment

While there’s no magic switch to shut them off instantly, there are tools that can help ground you during a panic attack, decreasing its intensity:

• Breathing exercises – Slow, deep breaths can help calm your nervous system. Try inhaling for 4 seconds, exhaling for 6. It can also help to sit down and put your head between your knees.

• Grounding techniques – Focus on your senses. Notice 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, 1 thing you can taste. Some people prefer to keep mints or sour candy on hand for this.

• Remind yourself: “This will pass.” Panic attacks are intense, and can feel really scary — but they are temporary. Your body cannot stay in panic mode forever (even if it feels like it).

Longer-term support

If panic attacks are happening often or keeping you from living your life, therapy can help. With a therapist, you can work on better understanding your triggers, building coping skills, and retraining your body’s response to stress. Sometimes evidence-based approaches like CBT (Cognitive Behavioral Therapy) or exposure techniques are especially helpful.

The bottom line

Panic attacks feel scary, but they are not dangerous. They’re your body’s alarm system misfiring — and with support, you can learn how to turn the volume down. You don’t have to face them alone.

💡 At Morrow Therapeutics, I help people take control over panic attacks. You can learn to manage triggers, reduce intensity, and regain confidence — and I’m here to guide you through the process.