How to cope with panic attacks
Panic attacks are like false alarms that feel very real. Your heart races, your breath shortens, your mind screams “something is very wrong.” Except… it’s not. Not really. But try telling your body that in the moment.
Coping with panic attacks starts with understanding what’s happening. Your brain (shoutout to Amy - my nickname for our Amygdala) is misreading a situation as life-or-death. Your body follows her lead and floods you with adrenaline.
Here’s how you can help yourself in the moment:
Ground yourself. Feel your feet on the floor. Touch a cold surface. Name 5 things you can see.
Breathe low and slow. Try breathing in for 4 counts, out for 6. (Longer exhales help activate the calming part of your nervous system.)
Remind yourself: “This is a panic attack. It will pass.” Because it always does, even when it feels like forever. Knowledge is power - cliche but true!
Long-term? Therapy—especially CBT and exposure-based approaches—can help you work with your anxiety, not just against it. Panic doesn’t mean you’re broken. It means your system needs support and some recalibration. That’s totally possible.
