Panic Attacks: When Your Mind & Body Sound the Alarm

By Donna Burfield - Joy & Purpose Coaching

A panic attack can feel like your world is collapsing inwards, fast, overwhelming, and without warning.

Your heart surges, your chest tightens, your breathing races, and your mind insists something terrible is happening. And even though panic attacks aren’t life-threatening, they feel like they are.

If you’ve ever thought you were having a heart attack, losing control, or “going mad,” you are not alone.

According to Mental Health UK, around 1 in 10 people will experience a panic attack each year, and 13% of adults will experience a panic disorder at some point in their lives. Women are twice as likely to be affected, but men often go undiagnosed because they keep silent.

Panic attacks are not a sign of weakness. They are a sign your nervous system is overwhelmed and trying to protect you.

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What a Panic Attack Really Is

A panic attack is an intense surge of fear or discomfort that peaks within minutes. Your brain believes you’re in danger, even when you’re not, triggering the fight-or-flight response.

This isn’t drama. This isn’t attention-seeking. Your nervous system is trying to save you, even though the threat isn’t real.

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Types of Panic Attacks

1. Expected (Triggered) Panic Attacks

These happen in response to a known trigger:

• crowded places

• driving

• public speaking

• health anxieties

• reminders of trauma

Your body recognises a threat, real or perceived and reacts.

2. Unexpected (Out of the Blue) Panic Attacks

These appear with no clear trigger.

You might be watching TV, sitting at your desk, or even asleep. Suddenly, the body launches into panic mode without warning. These are often the most frightening because they feel unpredictable.

3. Nocturnal Panic Attacks

Panic attacks that wake you from sleep. You wake up gasping, heart pounding, confused, and terrified. They can mimic night terrors but are rooted in panic, not dreams.

4. Situational Panic Attacks

Linked to specific situations, flying, tight spaces, and medical appointments, but only sometimes triggered. Your body reacts inconsistently, making the situations feel unpredictable.

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Common Symptoms of a Panic Attack

Panic attacks can include a range of physical and emotional symptoms:

Physical Symptoms

• Racing or pounding heart

• Chest tightness

• Shortness of breath

• Sweating or chills

• Trembling or shaking

• Nausea or stomach knots

• Light-headedness or faintness

• Numbness or tingling

• Feeling detached from your body

Emotional & Cognitive Symptoms

• Intense fear

• A sense of impending doom

• Feeling you’re losing control

• Feeling you’re “going to die”

• Sudden overwhelm

• Difficulty thinking

• Fear of the panic itself

Post-Panic Symptoms

• Fatigue

• Shame or embarrassment

• Worry about the next attack

• Avoidance of certain places

Panic attacks are frightening, but they are temporary. Your body will come back down.

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Why Panic Attacks Happen

Panic attacks can be triggered by:

• Long-term stress

• Trauma

• Burnout

• Hormonal changes (menopause, andropause)

• Physical illness

• Caffeine or stimulants

• Anxiety disorders

• Grief or emotional overload

• Suppressed emotions

• Feeling out of control

Sometimes, the cause is clear. Sometimes, it isn’t. Both are valid.

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How to Support Yourself During a Panic Attack

1. Slow the Breath

Inhale for 4 seconds, exhale for 6 seconds. This can help calm your nervous system.

2. Ground Yourself

Name:

• 5 things you see

• 4 things you feel

• 3 things you hear

• 2 things you smell

• 1 thing you taste

It brings your mind back into the present.

3. Remind Yourself: “This is panic, not danger.”

Panic feels fatal. It isn’t.

4. Stay Where You Are

Running away can reinforce fear. Anchor yourself until the wave passes.

5. Soften Everything

Soften your shoulders, jaw, hands, and stomach. It signals safety to your nervous system.

6. Reach Out

Tell someone you trust what’s happening, even if it’s just by text.

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Long-Term Support for Panic Attacks

1. Therapy

CBT, trauma-informed therapy, EMDR, and somatic work can be transformative.

2. Coaching

To rebuild confidence, regulate emotions, and understand triggers.

3. Lifestyle Adjustments

Reduce caffeine, protect sleep, incorporate movement, and create restorative routines.

4. Nervous System Regulation

Breathwork, grounding, mindfulness, stretching, and nature time.

5. Medical Support

GPs can offer assessments, medication, and referrals.

There is no “one-size-fits-all.” There is only what supports you.

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UK Support Organisations

• Anxiety UK - Information, therapy, and helplines

• Mind - Mental health support and resources

• NHS Panic Disorder - Diagnosis and treatment

• No Panic - Support for panic attacks, OCD, and phobias

• Samaritans - 24/7 emotional support

• Shout 85258 - Text support during panic or crisis

• CALM - Support for men experiencing anxiety or distress

Panic attacks can leave you shaken, embarrassed, or frightened of your own body.

You deserve to feel safe inside your own body again. You don’t have to face panic alone. Support exists, and healing is absolutely possible.

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🌿 You can explore more free tools, articles, and supportive resources on the Joy & Purpose Coaching website.