Was That a Heart Attack or a Panic Attack? Understanding What Happened to You
Your heart is pounding, your chest feels tight and you are convinced something is seriously wrong with your body. Maybe you have already been to the emergency room, hooked up to monitors, only to be told your heart is fine and sent home with more questions than answers. If this has happened to you, more than once, you may have experienced a panic attack, and the fear of it happening again can become almost as distressing as the attack itself.
What Actually Happens During a Panic Attack
A panic attack is your body's alarm system firing at full volume when there is no actual danger. Your heart races, your breathing gets shallow, your chest tightens and you might feel dizzy, numb or like you are losing control. It typically peaks within about ten minutes and then fades, but in the moment, it can feel endless and genuinely frightening. Once someone has had one panic attack, the fear of having another can start shaping daily decisions, which is often how panic disorder develops. This is exactly the pattern panic disorder treatment is designed to interrupt.
5 Ways to Get Through a Panic Attack
Name what is happening. Say to yourself ‘this is a panic attack, it is uncomfortable but not dangerous, and it will pass.’ Naming it reduces the fear of the fear itself.
Slow your exhale. Breathe in for four counts and out for six or eight. A longer exhale signals your nervous system to start calming down.
Ground through your senses. Notice five things you can see, four things you can hear and three things you can touch. This pulls your attention out of the spiral and back into the present moment.
Stay where you are if you can. Leaving a situation the moment panic rises can teach your brain that escape is the only safe option. When it is safe to do so, staying put helps prove to your body that the panic will pass on its own.
Avoid checking your pulse repeatedly. Constantly monitoring your heart rate during an attack tends to fuel the fear rather than ease it. Try shifting your attention outward instead of inward.
When It Is Time for More Support?
These strategies can help in the moment, but if panic attacks are becoming frequent or you find yourself avoiding places or situations out of fear of having one, it is time for more targeted support. Panic attack therapy uses cognitive behavioral therapy and Exposure and Response Prevention (ERP) therapy to help you understand what is fueling the cycle and gradually rebuild trust in your own body's signals, rather than reacting to every physical sensation as an emergency. Over time, this approach helps you feel safe in situations you might currently be avoiding, whether that is driving, flying or simply being far from home. I work with adults who have often already ruled out medical causes and are ready to finally address the real root of what is happening, through virtual sessions that fit your schedule.
If this cycle sounds like your daily experience, schedule a consultation with me and let's talk about breaking free from it.
