“Don’t think I’m weak just because I have panic attacks. You never know how much strength it takes to face the world every day. ~Unknown
I was eighteen when it happened. Sitting in a crowded school assembly, my heart was pounding, my chest felt like a vise tightening, and the air in my lungs seemed to disappear. As my surroundings closed in on me, my inner voice whispered, “I think you’re going to die.”
That was the day I experienced my first panic attack.
I got scared and fled the hall. “I need to see a doctor now,” I told the school secretary with tears streaming down my face. “Something’s wrong! I can’t breathe properly!
The secretary realized what was happening and assured me that what I was experiencing was a panic attack. She held my hand and explained that it would all be over soon.
She guided me through a few rounds of slow, deep breaths that eased my panic. Sweating profusely and exhausted, I called my mom to pick me up.
After that first terrifying experience, panic attacks became a regular, unwelcome part of my life. I lived in constant fear, always on edge, afraid of what was next.
This fear is not just about physical symptoms; It also involves an overwhelming sense of doom and fear of collapsing, losing control, or even dying in public.
Whenever panic strikes, my first instinct is to run away from where I am. I would call my mom or dad, hoping their voice would calm me until the fear subsided.
This model has cost me countless experiences. Movies, parties, shopping—anything that might trigger panic—became something to be avoided. When panic attacks took over my life, my world shrank.
stuck in panic cycle
Panic attacks can manifest themselves in many ways. I’ve been through it all. repeatedly. Rapid heartbeat, shortness of breath, chest pain, dizziness, sweating, tingling in arms and legs, dizziness, nausea, stomach cramps, sweating or chills, or dissociation from reality.
Even though I know rationally that these are panic symptoms, it’s sometimes hard for me to accept that there’s nothing else wrong. I know a lot of people feel the same way.
At first, panic was a lonely experience for me because I was ashamed to talk about it to my friends. It means suffering in silence. It’s a dark place. I am aching inside and longing for this to go away forever.
My once colorful world quickly turned into a suffocating gray. Thankfully, I chose to share my condition with others in time.
By doing this, I created a lifeline of support. Their gentle, caring help helped me through my panic attacks when I found it difficult to cope on my own.
Decoding Triggers: The Hidden Role of the Nervous System
I sought help from a psychologist who helped me understand the panic attack cycle. I read books about panic to understand what turned my world upside down.
When I first experienced a panic attack, it was a foreign word to me. However, I quickly learned how common they are.
Through therapy, I realized that my panic attacks were not random or a sign of weakness; They are the result of disorders of the nervous system. Through various life experiences, my body’s natural alarm system (designed to protect me from danger) became out of control.
My nervous system is always 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 dealt with panic attacks. Instead of running away or resisting, I started facing them head on. I learned to breathe through the discomfort.
I have always been aware of the subtle interplay between mind and body and realized that my thoughts needed attention. My catastrophic thoughts had become my nemesis and my body was filled with more and more panic symptoms.
I worked on changing my thoughts, and over time, the low, negative voice was replaced by a more reassuring, positive voice.
Progress takes time. Patience is an important lesson. I learned to be gentle with myself and celebrate small victories. When I encounter setbacks, I encourage myself to persevere.
Tips for immediate panic relief
Grounding technology: When panic strikes, I use the “5-4-3-2-1” technique. This requires naming five things I can see, four things I can touch, three things I can hear, two things I can smell, and one thing I can taste. This is an effective method because it helps distract me from my panic symptoms.
Conscious Breathing Rounds: This technique involves breathing in through your nose four times, holding it four times, and exhaling four times through your mouth. I did a few rounds of this. After this exercise, the positive impact on my nervous system was evident.
Positive affirmations: Remember some positive affirmations and repeat them to yourself when you have a panic attack. Affirmations such as “This was just a false alarm” or “I am safe and these feelings will pass” are very helpful. These gentle affirmations calm the nervous system.
From fear to freedom: a bold new journey
Today, 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, know this: With the right tools and mindset, you can also take back control of your life.
Find a caring therapist. Allow yourself to be vulnerable. You may need medication temporarily, in which case your therapist will guide you. The most important thing is to do the internal work well.
Today, unlike forty years ago when I first started struggling, panic disorder is widely discussed. With access to the internet, information on the subject is just a click away. I wish I had that luxury back then.
Facebook offers access to many free groups. Join an anxiety support group that resonates with you.
Connect with your tribe. Shared spaces of meaningful interaction and empathy can bring hope and encouragement.
What could be more healing than the collective energy of your tribe cheering you on every day?
About Elana
Elana is a dedicated BodyTalk practitioner and anxiety coach inspiring holistic wellness through her global practice and writing. She is passionate about holistic living and recently launched her own blog, “Inspire health,“Inspiring others to prioritize their own well-being. Let Elana inspire you towards a healthy, purposeful life! You can find her at bodytalkbalance.co.za and on Facebook.
