When Panic Hits

Riding the Wave of Panic Attacks

When panic hits, it can feel like everything speeds up.

Your heart pounds. Your breath shortens. Your chest tightens. Your thoughts might spiral or disappear altogether. It can feel like you’re losing control—or like something terrible is about to happen, even if you can’t name what.

You might know, deep down, that it’s “just a panic attack.”But in the moment, your body doesn’t feel that way.

And that’s not because you’re weak. It’s because your nervous system is sounding an alarm—even if there’s no actual danger.

Panic is the body’s emergency system in overdrive.

It’s intense. It’s distressing.

But it’s not dangerous.

And the wave will pass.

In the Moment: What Helps

You don’t have to do all the things.

Just try one or two that feel available right now.

Let them be invitations—not instructions.

Steady Your Breath (If You Can)

Try breathing in for 4 counts and out for 6. Or simply focus on lengthening your out-breath.

If focusing on breath makes things worse? That’s okay. Skip it. There are other ways to anchor.

Ground Through Your Senses

Look around and name:

• 5 things you can see

• 4 you can touch

• 3 you can hear

• 2 you can smell

• 1 you can taste

Even just touching something cool, soft or textured can bring you back to the moment.

Use Soothing Touch or Rhythmic Movement

Place a hand on your chest or do a gentle Butterfly Hug — crossing your arms and tapping lightly, left–right–left. You might also stretch, walk, or shake out your hands —anything that reminds your body you’re still here.

Name What’s Happening

You might say to yourself:

“This is panic. It feels awful, but it’s not dangerous. I’ve felt this before, and it passed. It will pass again.”

Naming it helps break the cycle of fear about fear.

Reach Out or Imagine Someone Kind

Text or call someone, if that feels safe.

Or just picture someone steady beside you—real or imagined.

You don’t have to go through this alone.

As the Wave Eases

Panic often peaks—and then begins to settle. You might not notice it right away, but your system is slowly coming back online.

You may feel shaky, tearful, drained, or foggy. That’s normal. Your body’s been through a lot in a short time.

After the Storm: Gentle Recovery

This part matters, too.

You’ve just ridden out something hard. Now is the time for softness, not productivity.

You might:

• Drink water or eat something grounding

• Wrap up in something warm or familiar

• Move slowly or rest

• Write down what helped—or what didn’t

And maybe, if it feels okay, offer yourself a phrase like:

“That was hard. I got through it. I’m safe now.”

Beyond the Moment: Shifting Panic Over Time

If panic attacks are showing up often—or if you’re starting to avoid situations “just in case”—you’re not failing. Your body is doing its best to protect you. But it might need some help learning a new way.

One resource you might explore is the When Panic Attacks workbook from the Centre for Clinical Interventions (CCI WA). It’s a gentle, step-by-step program based on Cognitive Behaviour Therapy (CBT). You can use it alone or with a therapist.

It helps you:

• Reframe scary thoughts like “I’m dying” into “This feels awful, but I’m not in danger”

• Reconnect with feared sensations—like a racing heart or dizzy head—without panicking

• Reduce reliance on safety behaviours (like sitting near exits or avoiding crowds)

• Rebuild confidence in your body, your mind, and your life

You can access the full workbook here: CCI When Panic Attacks Program

If it feels like too much right now, that’s okay. You can return to it whenever you’re ready.

You Are Not Alone

Panic is loud—but your body is not the enemy. It’s trying to keep you safe. It’s just a little overprotective.

With time, safety, and support, your system can learn a new pattern.

You don’t have to fight your way through. You just need tools that work for you, and people who walk with you while you find them.

Return to The Grove Psychology Practice homepage

If this post resonates, you might like to explore more about:

• Breathing and grounding strategies

• Understanding nervous system responses

• Support for anxiety and overwhelm

• Individual therapy at The Grove

• Support after trauma or stressful experiences

Panic can feel intense and overwhelming—but support is available to help you feel safer in your body and more steady in the moments that follow.

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Disclaimer:

Panic and intense anxiety can feel overwhelming, but they are understandable responses to stress, fear, or past experiences. This post offers general information and strategies, not personalised advice. If panic is affecting your daily life or feels difficult to manage, support from a qualified health professional can make a meaningful difference.

Some links in this post lead to external resources that others have found helpful. These are shared for information only, and I can’t guarantee their content or approach will be the right fit for everyone. Trust your judgment, and take what’s useful.