“Don’t think I’m weak just because I have panic attacks. You’ll never know how much strength it takes to face the world every day.” ~Unknown
I was only 18 when it happened. As I sat in the crowded all-school assembly, my heart pounded, my chest felt like a vice, and the air felt like it was leaving my lungs. As my surroundings closed in on me, my inner voice whispered: “You’re about to die.”
That was the day I experienced my first panic attack.
I got scared and ran away from the venue. “I need to see a doctor right now,” I tearfully told the school administrator. “Something’s wrong! I can’t breathe properly!”
The secretary understood what was going on and reassured me that what I was experiencing was a panic attack. She took my hand and explained that she would be well soon.
She coached me to take a few slow, deep breaths, and my panic subsided. Sweaty and exhausted from the experience, I called my mom to come pick me up.
Since that first terrifying experience, panic attacks have become a regular and unwelcome presence in my life. I lived in constant fear, always on edge, afraid of the next scare.
The fear wasn’t just physical symptoms. It was also about an overwhelming sense of doom, the fear of collapsing in public, losing control, or even dying.
Every time I panicked, my immediate reaction was to run away, wherever I was. I called my mom or dad, hoping their voices would support me until the fear subsided.
I spent countless experiences with this pattern. Movies, parties, shopping, anything that can trigger a panic attack is now something to avoid. Panic attacks took over my life and my world shrank.
Trapped in a cycle of panic
Panic attacks can manifest in many different ways. I’ve experienced them all. Multiple times. A racing heart, shortness of breath, chest pain, dizziness, sweating, tingling in the arms or legs, dizziness, nausea, abdominal pain, sweating or chills, or apathy from reality.
I knew rationally that these were all symptoms of panic, but I sometimes found it difficult to accept that nothing else was wrong. I know many people share this sentiment.
Initially, panic was a lonely experience for me, too embarrassed to tell my friends. This meant suffering in silence. It was a dark place. I felt pain inside and wanted this condition to go away forever.
My once colorful world quickly turned to a suffocating gray. Thankfully, in time I decided to tell others about my condition.
In doing so, I created a supportive lifeline. The people who helped me get through my panic attacks were the ones who gave me gentle, caring assistance when I felt like I couldn’t handle them alone.
Decoding your triggers: The hidden role of your nervous system
I sought help from a psychologist to help me understand the panic attack cycle. I read a lot about panic to try to understand the situation that turned my world upside down.
When I first experienced a panic attack, it was a foreign word to me. But I quickly learned how common it was.
Through therapy, I realized that my panic attacks were not a coincidence or a sign of weakness. They were the result of nervous system dysregulation. Through various life experiences, my body’s natural alarm system, designed to protect me from danger, went haywire.
My nervous system was constantly on high alert, reacting to non-existent threats. This realization was a turning point in my journey.
With this new understanding, I began to change the way I approached panic attacks. Instead of running away or resisting, I started facing it head-on. I learned to breathe through the discomfort.
I have always been aware of the subtle interactions between mind and body, and recognized that I needed to be careful with my thoughts. My catastrophic thoughts became my nemesis, and panic symptoms increased and filled my body.
I tried hard to change my thoughts, and over time, the booming negative voices were replaced by more reassuring positive ones.
Progress took time. Patience was an important lesson. I’ve learned to be kinder to myself and celebrate small victories. When I had setbacks, I told myself to try my best.
Tips to quickly relieve panic
Grounding Technique: When I’m panicking, I use the “5-4-3-2-1” technique. This requires you to list 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This is a powerful method because it helps distract your mind from panic symptoms.
Conscious Breathing Round: This technique involves breathing in through your nose for a count of 4, holding your breath for a count of 4, then exhaling through your mouth for a count of 4. Do this for several rounds. After this exercise, it is clear that this is having a positive effect on my nervous system.
Positive Affirmations: Remember some positive affirmations to repeat to yourself during a panic attack. Affirmations such as “This is just a false alarm” or “I’m safe and this feeling will go away” can be very helpful. These gentle affirmations calm the nervous system.
From fear to freedom: A bold new journey
Panic attacks no longer dominate my life. I learned to manage and understand them. They occur much less frequently.
If you suffer from panic attacks, here’s what you should know. With the right tools and mindset, you can also take back control of your life.
Find a therapist who cares. Allow yourself to be vulnerable. You may need medication temporarily, but your therapist will be able to assist you if this is the case. The most important thing is to do the internal work.
Panic attacks are widely discussed today, unlike 40 years ago when I first started fighting them. Once you have access to the Internet, information on any topic is just a click away. I wish I had had that luxury back then.
Facebook provides 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 brings hope and encouragement.
What could be more healing than the collective energy of your tribe cheering you on every day?
About Elana
A dedicated BodyTalk practitioner and anxiety coach, Elana inspires holistic health through her global practice and writing. Passionate about holistic living, she recently launched her blog, Inspired Wellbeing, to motivate others to prioritize their well-being. Let Elana inspire you on your journey to a healthy and purposeful life! She can be found at bodytalkbalance.co.za and on Facebook.
