Panic attacks are intense, terrifying, and often isolating experiences. For those who’ve been through them, the sheer overwhelm can feel paralyzing. Yet, common advice like “just calm down” or “breathe through it” often misses the mark, even when given with the best intentions.

These approaches, while well-meaning, often fail to address the root of the issue. To truly understand and manage panic attacks, it’s crucial to explore why they occur, how they manifest, and why conventional advice might unintentionally perpetuate the cycle of fear.

What Are Panic Attacks?

A panic attack is an intense physiological response to a trigger, which may not always be immediately identifiable. During an attack, you may experience physical symptoms such as a racing heart, shortness of breath, dizziness, and a feeling of losing control. These physical sensations are often accompanied by intrusive thoughts, like fear of dying, going crazy, or fainting.

While panic may feel like the enemy, it’s actually your body’s survival system kicking in, albeit in the absence of real danger. It’s your body’s way of responding to something it mistakenly perceives as a threat.

What’s Wrong with Common Approaches?

1. Panic is Not the Enemy

The instinct to “fix” the issue or make the attack stop as quickly as possible is natural. However, trying to suppress or avoid panic can have the opposite effect. When you resist these sensations, you signal to your brain that they are indeed dangerous, reinforcing the cycle of fear and making future attacks feel even more overwhelming.

2. Avoidance Feeds Anxiety

Avoiding situations, places, or thoughts that could trigger a panic attack might seem like a logical solution. However, this behavior strengthens the belief that these triggers are truly dangerous. Over time, this avoidance creates a smaller and more restricted life, amplifying the fear of the next attack.

3. Misunderstanding the Cycle

One of the biggest traps of panic is the “fear of fear.” Constantly worrying about when the next attack might strike creates a heightened state of alertness. This ongoing anxiety makes future episodes almost inevitable, locking you into a vicious cycle.

What’s a Better Approach?

The key to dealing with panic isn’t about defeating it or making it disappear. It’s about understanding it and changing your relationship with it. Here are some more effective strategies:

1. Allow, Don’t Resist

When a panic attack occurs, the best thing you can do is allow the experience to unfold. While it may sound counterintuitive, letting the sensations pass without resistance reduces the intensity of the episode. Remind yourself: “This is temporary. I am safe.” Understand that your body is reacting in a natural, albeit uncomfortable, way.

2. Get Curious, Not Critical

Panic attacks often carry important messages about your emotions and needs. Ask yourself: “What might my body be trying to tell me? Am I ignoring something important? Are there emotions I haven’t processed?” This perspective can transform panic from a perceived enemy into a tool for self-awareness and growth.

3. Build Trust with Your Body

Practice grounding techniques regularly, even when you’re not feeling anxious. Simple exercises, such as focusing on your senses, breathing consciously, or feeling your feet firmly on the ground, can help you create a sense of safety. These practices strengthen your ability to navigate challenging moments when they arise.

A New Paradigm: Learning Instead of Resisting

Overcoming panic attacks isn’t about “winning” against them. It’s about developing a different relationship with them—a relationship grounded in understanding, acceptance, and learning.

True healing happens when you stop fighting panic and start coexisting with it. Shifting your mindset from “How do I stop this?” to “What can I learn from this?” robs panic of its power over your life.

Conclusion

Panic attacks, above all, are an invitation to look deeper into yourself. While they may be uncomfortable, they also provide an opportunity for growth and self-discovery.

If you or someone you know experiences panic attacks, remember that you’re not alone. Most importantly, know that it’s possible to find your way to a calmer, more connected life.

Have you ever dealt with panic attacks? How do you manage them? Share your thoughts in the comments below. Let’s continue this conversation and create a supportive space for everyone.