Stop Fueling Your Anxiety

crosnocounseling
Aug 5
2 min read

Understanding Panic: Why It Feels So Physical — and What You Can Do About It

A lot of panic symptoms are physical in nature. It can feel scary and hard to maintain.

💡 Understanding Panic’s Physical Nature

Panic attacks are marked by sudden surges of intense fear paired with strong bodily sensations—heart racing, sweating, trembling, tightness in the chest, shortness of breath, nausea, dizziness, numbness, and more. These sensations usually peak within minutes, and while they can be terrifying, they are generally harmless.

This disconnect—mind vs. body—often amplifies panic. When you’re panicking, your brain interprets these sensations as danger, even when there’s none, reinforcing the fear response.

🧠 Why It Feels So Scary

Our fight‑or‑flight system releases adrenaline and cortisol in response to perceived threats—even when no real danger exists. That rush can trigger physical signals that resemble serious illness, such as heart attack or suffocation

In many cases, panic attacks are what we call “false alarms”—overreactions to everyday stress or internal cues. Our brains essentially get stuck in a loop: physical sensation → fear → more intense sensation → increased fear.

🛠️ Evidence‑Based Ways to Cope

Here are three powerful, research-backed strategies to support yourself during panic:

1. Grounding & Breathing Exercises

Paced breathing (like 4‑7‑8 breathwork), progressive muscle relaxation, or grounding—connecting with your senses—helps interrupt the panic loop and calm your nervous system

2. Cognitive Behavioral Tools

Therapy methods like interoceptive exposure gently bring on physical sensations similar to panic (e.g., quickened breathing, rapid heartbeat) in a controlled setting. This builds tolerance and reduces the fear response over time

CBT also helps you reframe catastrophic thoughts like “I’m losing control” or “I’m dying”—replacing them with more accurate, calming beliefs.

3. Lifestyle Adjustments

Regular exercise, balanced sleep, and reduced caffeine intake can support your resilience to panic. These basic habits help calm chronic nervous system activation and reduce frequency or severity of episodes

🌱 What Therapy Can Offer

Working with a trained therapist provides:

A safe space to explore your panic triggers
Guided exposure exercises to build confidence
Thought restructuring to interrupt panic cycles
Personalized strategies you can practice daily

For many, combining therapy with medication further enhances stability & recovery

Panic may feel terrifyingly physical, but that doesn't mean it’s uncontrollable—or everlasting. Understanding that what you're feeling is a nervous system response, not an impending health crisis, is the first step toward reclaiming your calm.

Recovery is absolutely possible with the right tools: breathwork, grounding, therapy, and supportive lifestyle habits. If this resonates, reaching out for support is a courageous and healing next step.