Reframing Panic Attacks: A Path to Healing
Where do I start… Years ago, I was having panic attacks every other day. I would have begged to get rid of them—no hesitation, gone instantly. But looking back, getting rid of them would have robbed me of the growth that shaped who I am.
Self-discovery: I discovered parts of myself that I had ignored or was unaware existed.
Personal growth: I learned to face challenges head-on and grow stronger.
Resilience: Life is unpredictable. I must become stronger.
Now, I truly believe stopping or getting rid of panic attacks isn’t the answer. If we pause to consider what they are and where they come from, we open a new horizon of healing possibilities. Let’s go back to basics.
What Is a Panic Attack?
Put simply, a panic attack is an intense, sudden wave of fear that strikes seemingly out of nowhere. It makes you feel as though something terrible is happening, even when you’re perfectly safe. While symptoms can vary, research highlights an increased heart rate and shortness of breath as particularly common. It’s your body’s alarm system misfiring—scary, but not dangerous.
For a long time, I couldn’t bring myself to Google whether panic attacks could be dangerous, as I was too afraid of finding out they were deadly. However, learning that, although uncomfortable, they are harmless was the first step toward completely changing my perception of them.
Are Panic Attacks the Enemy?
Once I understood that panic attacks were my body’s way of protecting me from perceived danger, I asked myself: Where do they come from, and why? The answer was clear: they came from me—my body reacting to a perceived threat. But what threat? Although I am healthy, young, and have everything I need, I was catastrophizing about everything, and I couldn’t pinpoint specifics.
Then I started to notice triggers: the word “panic” in a song (I stopped listening to one of my favorite bands, Dream Theater, because they have a song called “Panic Attack”), articles, obsessively checking my heart rate with my smartwatch, and watching the news. But these weren’t the root cause—they just set off the alarm. I eventually realised the real issue was feeling unsafe.
Therefore, I did some research—Google, YouTube, and books—and tried everything: breathing exercises, therapy, cold showers, and EFT (tapping). These helped me manage panic attacks but didn’t stop them altogether. The game-changer? Learning to feel safe again. I thought that if panic attacks were my body’s way of keeping me safe, then they couldn’t be the enemy.
From Managing to Allowing Panic Attacks
It was tough to feel safe while living in constant fear of the next panic attack, but it was possible. I realised that managing panic with techniques, while helpful, was another form of control, similar to my smartwatch obsession. Although it provided comfort, it didn’t convince my body there was no danger. Don’t get me wrong; they do help, but looking back, by trying to force the panic attack to stop, I probably missed the message my body was trying to convey.
The turning point came when I watched a YouTube video in which a doctor calmly explained that panic attacks are uncomfortable but harmless, and the best way to handle them is to do nothing. This resonated with me. Every time I used breathing or tapping to calm down, I was probably unconsciously signaling danger to my body because I only used these during panic attacks. However, by doing nothing, I would signal to my body that I was safe. There was no danger to run from, so there was no need to panic.
This mindset shift retrained my body to feel safe. Instead of fighting panic, I let it happen, knowing it wasn’t a threat. Just as my ER visits taught me to recognize reflux as a trigger rather than a heart attack, this approach transformed panic into a teacher, guiding me toward healing.
The Lesson I Needed to Learn
Panic attacks didn’t disappear overnight. But by accepting them instead of resisting, I rewired my fear response.
Now, when panic arises, I remind myself:
This is just my body’s outdated alarm system.
I don’t need to fight it—it will pass.
The more I allow it, the quieter it becomes.
What once felt like a curse became my path to true resilience. And for that, I’m oddly grateful.
Key Takeaways
Panic attacks are false alarms—frightening but not dangerous.
Resisting them fuels fear; allowing them teaches safety.
The goal isn’t to eliminate panic but to change your relationship with it.
Disclaimer
The content I share on Unpanicked Self is based solely on my personal experiences with anxiety and panic attacks, and is intended for informational and inspirational purposes only. It is not intended to replace professional therapy, medical advice or treatment. If you are struggling with anxiety or other mental health issues, please consult a licensed therapist, psychiatrist or healthcare provider for personalised guidance.