I’ve only had a panic attack once, and it wasn’t fun.

I was giving a presentation at work, and everything was going fine—I was in the zone. My heart started racing out of nowhere, my palms got sweaty, and I couldn’t catch my breath. I thought, Oh crap, I think I'm having a panic attack.

I tried to keep it together, but my mind was racing. I couldn’t focus on what I was saying and could feel everyone’s eyes on me as if they knew something was wrong. I wanted to run out of the room and hide, but I knew I had to push through.

I kept stumbling over my words and could feel the tears filling my eyes. I was embarrassed, and I could see my boss giving me a look and asking, "What's wrong with you?"

Although I finished the presentation, it was a total disaster. I felt like such a failure, and all I wanted to do was crawl into bed and never come out. 

After that episode, I was anxious that I’d have another attack. I didn’t want to take medication for it, so I did a lot of research to figure out what panic is and how it works. The good news: You can totally break free from it naturally—and for good.

Bonus: Panic Attacks: Break the Cycle, Reclaim Your Power (12 Tactics)

This guide reveals 12 essential strategies to reduce panic attacks and finally find calm.

TL/DR: Anatomy of a Panic Attack

It's important to know that what sets off your panic might not be the actual cause. For example, public speaking triggered those harmless heart palpitations for me. But since I got so worried about it, that made me feel even worse and led to a full-on panic attack. Basically, anything can create anxiety, but worrying about it is what makes it spiral out of control and become panic. 

If you're consistently having panic attacks, it's probably because you're stuck in a loop of overthinking and freaking out about your own stress and anxiety symptoms. Your brain is programmed on high alert for any sign of panic, triggering an exaggerated fight or flight mode. By hyping up your own anxiety, you're essentially telling your brain that it’s a big deal. The key to breaking this cycle is to embrace your anxiety instead of fighting it. When those anxious moments hit, try to accept them without freaking out. It's all about retraining your brain to see anxiety is human and normal.

Sol Bites: 3 Steps to End Panic Attacks

Step 1: Be aware of triggers.

Let’s be real—panic likes to play hide-and-seek, popping up out of the blue and catching us off guard. But there's always a trigger, even if it's low-key at first glance. Panic feeds off physical anxiety vibes, so anything that sets off even a tiny spark of those sensations can be the match that lights the panic fire. 

Think of triggers like exercise (hello, cardio-induced palpitations), intense emotions (grief, we see you), memories that stir the anxiety pot, or even just passing by a spot that's linked to past panic episodes. The key is to spot these triggers for what they are—not necessarily legit signs of danger, but more like false alarms that your brain is blaring. So, start tuning into those signs and signals that hint anxiety might be lurking around the corner. Once you've cracked the code on your panic patterns, you'll be a step ahead in staying chill when panic tries to crash the party.

Step 2: End the story.

The top reason anxiety turns into full-on panic is the story you create in your head about it. Here are some inner thoughts that might send you into a super anxiety-inducing spiral: I can't breathe properly. What if I pass out from lack of oxygen to my brain? Something isn't right. I think I'm having a panic attack. How do I get out of this? Why does this always happen when I’m here?!? 

By obsessing about how your chest feels tight and how your brain is freaking out, it just makes things worse. Your brain thinks something bad is happening because of all that adrenaline, but there's actually no real danger. So, you end up stuck in this cycle of feeling anxious and getting more adrenaline. The key to preventing a panic attack is to stop overthinking your anxiety. Instead of getting caught up in a spiral of what-ifs, switch off those thoughts altogether. Easier said than done, right?

Step 3: Diagnose the feeling.

Focusing on the panic itself is the best move when a panic attack sets in. Crazy, right? But you can't just switch off your brains and go into panic mode. That's a recipe for disaster! How do you stay chill and keep doing your thing—like giving a presentation or meeting new people—without letting panic take over? It's all about being mindful. 

Mindfulness may be the buzzword of the century, but in this case, it actually works. The key is being present without getting caught up in thoughts and analysis. It’s normal to babble away in your head, essentially narrating your life as it unfolds. But when panic hits, that voice can set off even more panic. Instead of getting tangled up in stories about how terrible everything is, you simply have to focus on noticing what's happening. Consider how you physically feel without overthinking it: Check out your heart rate, but don't analyze it. Acknowledge your quick, shallow breathing without stressing over it. Take note of any discomfort in your stomach or head without immediately trying to fix it. See if you can just observe the feeling. The more you tune into physical sensations without getting caught up in interpreting them or rushing to make them vanish, the quicker they ease up.

And get this: To truly conquer panic, you've got to be cool with the discomfort—and embrace it. 

Video Bite

Ever felt that crushing tightness in your chest, the struggle to breathe? Sol TV Creator Omanisa Ross did, and she reveals how similar her 'panic attacks' felt to an asthma attack. Watch her story and learn how controlled breathing can be a lifeline.

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We love you,
Mona & The Sol TV Team ❤️