What Panic Attacks Really Are and How to Calm Your Nervous System
If you’ve ever had a panic attack, you know how terrifying it can feel. Your heart races, your chest tightens, your hands tingle, and your mind jumps to the worst-case scenario. Many people fear they’re “going crazy,” “losing control,” or even “having a heart attack.”
If this sounds familiar, take a breath—you’re not alone, and you’re not broken. Panic attacks are common, treatable, and understandable once you know what’s happening inside your body.
What a Panic Attack Actually Is
A panic attack is your nervous system’s alarm system firing when there is no real danger present. It’s your body stuck in “fight or flight,” even though nothing threatening is happening.
Here’s what’s going on behind the scenes:
Your amygdala (the brain’s security guard) thinks something is wrong and sends out an alarm.
Adrenaline floods your body, increasing heart rate and breathing.
Your digestive system slows down, which can cause nausea.
Your bloodstream shifts, creating tingles or numbness.
Your brain narrows its focus, and you may feel detached or “not real.”
This response is designed to protect you, but when triggered at the wrong time, it feels overwhelming and confusing. The symptoms are uncomfortable, but they are not dangerous.
You’re Not Losing Control
Many clients tell me:
“It felt like I was going crazy.”
You’re not. Panic attacks are a physiological response, not a sign of mental instability. Your brain is simply doing its job a little too well.
How to Calm Your Nervous System During a Panic Attack
Grounding and regulating tools can help your body exit the panic cycle more quickly. Here are simple, effective strategies:
1. Orientation Technique (Name What You See)
Turn your head slowly and name:
5 things you see
3 things you hear
1 thing you physically feel
This signals safety to your brain.
2. Temperature Change
Cold has a powerful calming effect.
Splash cool water on your face
Hold an ice cube
Step outside into cooler air
This activates the parasympathetic nervous system, your “rest and digest” state.
3. Deep, Low Belly Breathing
Slow breathing communicates safety.
Inhale for 4
Hold for 2
Exhale for 6
Longer exhales help your heart rate settle.
4. Ground Through Your Senses
Try:
Chewing mint gum
Smelling something calming
Taking a sip of water
Anything that anchors you into the present moment can interrupt the panic loop.
5. Talk to Your Body
Use phrases like:
“This is uncomfortable, but not dangerous.”
“My body thinks I’m unsafe, but I actually am.”
“This will pass.”
Self-validation helps regulate your system.
Long-Term Support Is Available
If panic attacks are happening more often, coming out of nowhere, or affecting your daily life, therapy can make a huge difference. EMDR, grounding work, and nervous-system regulation tools can help your brain relearn how to feel safe.
You don’t have to manage this alone.
Ready to Feel More in Control?
I help clients understand and regulate their nervous systems so they can feel grounded, safe, and confident again. If you're ready to get support, explore therapy, or learn more about what’s happening in your body:
Reach out to schedule a consultation.
You deserve to feel steady and supported.