Part 1 - Understanding Panic Attacks: What's Happening?

Hello!

It’s good that we’re talking about panic attacks. Many people experience them, and understanding what’s happening in your body and mind is the first step towards feeling more in control. Think of me as a friendly guide here to help you make sense of it all.  

So, what exactly is a panic attack? Imagine a sudden wave of intense fear or discomfort that hits you very quickly, even when there's no real danger around. It can feel overwhelming, and sometimes people worry they are losing control, having a heart attack, or even dying. But it’s important to remember that a panic attack, while very frightening, is not actually dangerous. It’s like a false alarm system in your body that gets triggered.  

During a panic attack, you might notice several physical sensations. Your heart might start to beat very fast, like it’s racing. You might feel sweaty, shaky, or even dizzy. Some people have trouble breathing, like they can’t get enough air, or they might feel a tightness in their chest. It’s also common to feel your stomach churning or to have hot or cold flushes. These physical feelings are very real, and they can be quite scary, but they are all part of your body’s natural “fight or flight” response kicking in – even when there’s no actual threat to fight or run away from.  

Along with these physical feelings, you might also experience some intense thoughts and emotions. You might feel a strong sense of fear, even if you don’t know what you’re afraid of. Some people feel detached from their body or from reality, like things around them aren’t real. You might also have thoughts like “I’m going to faint,” “I’m having a heart attack,” or “I’m losing my mind.” These thoughts can make the panic even worse, creating a cycle of fear and physical sensations.  

It’s helpful to understand that a panic attack usually peaks within a few minutes and then starts to fade. This can feel like a very long time when you’re experiencing it, but it’s important to remember that it will pass. Think of it like a wave – it builds up to a high point and then it comes back down.  

Now, it’s also important to distinguish between general anxiety and a panic attack. Anxiety is a feeling of worry or unease about something that might happen in the future. It can be a more constant feeling. A panic attack, on the other hand, is a sudden and intense episode that comes on quickly and usually doesn’t last very long . Someone with anxiety might worry about traveling, for example, while someone having a panic attack during travel might suddenly experience intense heart palpitations and fear for no apparent immediate reason.  

Experiencing panic attacks can be very distressing, and it’s completely understandable that you want to learn how to manage them, especially with your upcoming trip. Knowing what’s happening – that it’s a natural, though overwhelming, bodily response – can be a powerful first step in taking control. We’ll talk more about what might trigger these feelings and what you can do when they happen in our next sessions. Remember, you are not alone, and there are ways to navigate these experiences.