Panic Attacks: Support & Healing
Panic feels life-threatening but it's not. Your body is in overdrive. With support, panic is manageable.
Panic attacks are sudden episodes of intense fear that can cause physical symptoms such as a racing heart, dizziness, chest tightness, sweating, and difficulty breathing. They feel like a heart attack or dying. Panic attacks themselves are not physically dangerous, although they can feel overwhelming and frightening. They usually peak within 5-10 minutes and gradually subside. Repeated panic attacks can become panic disorder (fear of having more panic). Professional support and grounding techniques help.
- Remember: panic is not dangerous. You won't faint, have a heart attack, or lose control
- Stay in the moment: use 5-4-3-2-1 grounding (name 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste)
- Slow your breathing: take gentle, steady breaths and focus on making your exhale longer than your inhale