If you have ever experienced a panic attack, you will know how frightening it can feel. Your heart might race, your breathing may change, you might feel dizzy or shaky, or experience a sense that something terrible is about to happen. It can feel as though you are losing control.
A panic attack happens when your body’s alarm system responds to what it perceives as danger. This response can happen even when there is no obvious threat.
From an attachment perspective, our early experiences can shape how safe we feel in the world. If you grew up feeling uncertain, emotionally unsupported or having to stay alert to other people’s moods, your nervous system may have learned to remain on high alert. This doesn’t mean every panic attack comes from childhood experiences, but understanding your history can help you make sense of your responses.
What can help when panic strikes?
There are a few practical things you can try:
- Ground yourself. Press your feet firmly into the floor. Notice the chair supporting you and name five things you can see around you. This can help bring your attention back to the present.
- Slow your breathing gently. Breathe in comfortably and let your out-breath be slightly longer, without forcing deep breaths. If focusing on your breathing makes you feel worse, concentrate on your surroundings instead.
- Remind yourself what is happening. Try saying, “My body is feeling frightened. I don’t have to solve everything right now. I can take this one moment at a time.”
- Use your senses. Hold a cool drink, touch something with an interesting texture or listen carefully to the sounds around you.
- Reduce the pressure. You don’t have to make the panic disappear immediately. Focus on getting through the next minute rather than fighting every sensation.
Afterwards, give yourself time to recover. Notice what may have contributed to the panic without blaming yourself. Talking to a professional can help in uncovering what might be underlying for you, and to build strategies that can be used in the moment to reduce them.