Beyond the Stereotype: Understanding the Hidden Side of Panic Attacks

We've all seen panic attacks portrayed on TV—you know, the kind where someone hyperventilates and acts hysterical. But in reality, most panic attacks aren’t so obvious. They are a part of the body’s freeze response, and most people can’t actually figure out what they are experiencing when it’s happening.

The Invisible Battle: What Panic Attacks Really Feel Like

According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR)—the official guide used by health care professionals—a panic attack is “an abrupt surge of intense fear or discomfort,” which reaches a peak within minutes. During that time, your heart races, your breath catches, and an unshakeable unease floods your system. It's a confusing, sometimes terrifying experience.

SOS: Know the Physical Signs of Panic

The physical effects of a panic attack can be overwhelming: sweating, shakiness, and an out-of-control heartbeat. It might feel like everything's closing in on you, making you feel disconnected from yourself and the world. They can also cause shortness of breath, chest pain, tingling, numbing, and a choking feeling. And all of that can come with an overwhelming fear of losing control or dying.

Your Panic Attack Toolbox: 12 Strategies to Weather the Storm

Panic attacks can leave you feeling helpless and out of control, but shifting your focus can help you regain a sense of power. These tips will help you ride out the storm and emerge stronger.

1. Breathe Your Way to Calm 

During a panic attack, your sympathetic nervous system—the one that controls your fight or flight response—is activated. Your goal should be to return to a balanced state, and slowing your breath is your #1 tool to get there. It will help activate the parasympathetic nervous system (the one that does the work when you rest and digest)! To settle yourself, try box breathing:

• Inhale for four counts

• Hold for four counts

• Exhale for four counts

• Hold for four counts

• Repeat until you feel more relaxed

2. Scientist Mode: ON 

Step outside the chaos and observe yourself like you’re watching an experiment. Notice the physical sensations and label the emotions (“This is tightness in my chest. This is fear.”). Detachment lessens the power of panic.

3. Anchor Yourself in the Now

Use the Five Senses Grounding Technique to break the worry spiral. It is a powerful disruptor that forces your brain to focus on the present moment.

The 5-4-3-2-1 Technique:

• 5: Look around and identify five things you can see. Name them out loud for an extra grounding boost.

• 4: Find four things you can touch and describe their texture.

• 3: Listen for three sounds you can hear. Focus on their origin.

• 2: Identify two things you can smell, even if they are subtle.

• 1: Notice one thing you can taste, even the inside of your mouth. 

4. Shock Your System (With Care)

Carry something with a strong taste or smell—the jolt to your senses can help break the panic cycle. Options include:

• Sour candy (the more intense, the better!)

• Peppermint essential oil on a tissue

• A small bottle of smelling salts (use with caution). 

5. Cold Water = Reset

Splashing your face with cold water or holding an ice pack to your wrists stimulates the vagus nerve, which helps calm the nervous system. The shock to your system will reorient your focus.

6. Find a focus object! 

Similar to the five senses technique, choose a single object in the room and describe it to yourself in extreme detail: color, texture, appearance, feel, and function. This exercise will force your brain to shift its attention away from the panic.

7. Create a "Cope-Ahead" Arsenal 

Write a bunch of tiny notes on pieces of paper— try a combination of calming activities (such as "Breathe deeply for 1 minute"), positive statements (like "I am stronger than this feeling"), and funny distractions ("What's the most hilarious animal video I've ever seen?"). Put all the notes in a jar to quickly reach inside and grab an instant action plan when panic hits.

8. Mantra Power

Panic thrives on the thought, "This will never end." Instead, remind yourself, “I am stronger than this feeling,” or “This is temporary, and I will get through this.” Commit these thoughts to memory so you can recall them when needed most.

9. Express Self-Compassion—Out Loud 

If your thoughts are racing, externalize them. Talking to yourself kindly sounds weird, but it WORKS. Separate your true self from the panic and tell yourself, "It's okay, this is just my body freaking out. I'm safe."

10. Unclench Your Mind & Body

Take a warm bath or shower and focus on the sensation of the water on your skin. You can also practice progressive muscle relaxation, which involves tensing and relaxing each muscle group, starting at your toes and working your way up to your face.

11. Escape to Your Happy Place 

Picture your favorite location in vivid detail. Don't just think generally about it—focus on how it affects all of your senses. This visualization exercise can be a powerful escape hatch when panic feels overwhelming.

12. Consider Movement Your Medicine

Even a short walk or gentle stretches will shift your focus and release feel-good endorphins.

These tricks can help a panic attack disappear, but remember: The tools aren’t magic; you are the magic.

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We love you,
Mona & The Sol TV Team ❤️