Panic Attacks: What to Do When Your Body Goes Into Alarm Mode

Suddenly, your heart races, you can’t catch your breath, and you feel like you’re going to lose control—or die. Even though it feels like a heart attack, it’s a panic attack: your body’s reaction when it believes it’s in danger, even when no real threat exists.
Panic attacks are terrifying, but they can be understood and managed—and that’s what you’ll learn here.

When the Body Screams What the Mind Keeps Silent
During a panic attack, your nervous system switches into alarm mode—your heart races, your breathing quickens, your hands shake, your chest tightens.
Prolonged anxiety, fear, or constant tension can trigger this “emergency button” without an actual cause.
In therapy, many patients say: “I felt like I was dying, but my test results were normal.” That’s the clearest sign—your body is reacting, trying to release what your mind hasn’t been able to express.

What to Do During and After a Panic Attack

1.      Tell yourself: “This is a panic attack. I’m not going to die.” Naming it helps reduce the feeling of losing control.

2.      Breathe deeply. Inhale slowly through your nose, exhale gently through your mouth. Repeat until your body begins to calm down.

3.      Ground yourself. Look around and count the objects you see, or focus on how your feet feel against the floor. Bringing your attention to the here and now helps you escape the spiral of fear.

4.      See it as a signal, not a punishment. Ask yourself what you’ve been repressing or avoiding. Your body may be expressing what you haven’t dared to say.

5.      Seek therapy. It can help you identify triggers, prevent future panic attacks, and train your body to return to calm before a crisis escalates.

Your body is asking to be heard—listen to it with patience, and you’ll see how fear turns into self-understanding.