Panic Attacks. Why?

The Overdramatic Brain: Understanding and Coping with Panic Attacks

Panic attacks are sudden, overwhelming bursts of fear that seem to come out of nowhere, leaving you feeling as if you’ve lost control. While they can be incredibly distressing, understanding what panic attacks are and why they happen is an important step toward managing them.

What Is a Panic Attack?

A panic attack is an intense episode of fear during which your body reacts as if it’s facing imminent danger, even if nothing immediately threatening is present. You might experience:

• A racing heart

• Trembling or shaking

• Shortness of breath

• An overwhelming sense of dread

  
  

In essence, your body and mind are signalling that something is off, even though the perceived danger might be all in your head.

Why Do Panic Attacks Happen?

Panic attacks can be triggered by a mix of factors:

• Stress and Overwhelm:   High levels of stress or pressure can set off panic attacks, especially when you’re feeling overloaded.

• Anxiety and Past Experiences:   If you have an anxiety disorder or have been through challenging experiences, your body may be more prone to triggering its fight-or-flight response.

• Internal Signals:  Sometimes, your own thoughts and worries misinterpret normal bodily sensations as dangerous, setting off a panic attack.

• Chemical and Physical Factors:  Sudden changes in your body, such as a spike in heart rate or hormonal fluctuations, can also contribute to an attack.

  
  

The Overdramatic Brain and Its Nervous Sidekick: A Comical Look at Panic Mode

Imagine your brain as the world’s most dramatic theatre director and your nervous system as its over-enthusiastic stage crew. When life’s smallest hiccup threatens to mess with your plans, these two go into full-on panic mode, with spotlights, suspenseful music, and a few comical sound effects.

Meet the Star: Your Brain

Your brain is a master of drama. It’s constantly scanning for any sign of trouble, even if that “trouble” is just your shadow acting suspiciously. When it senses even the slightest danger, it calls on its most relentless actor, the amygdala. Think of the amygdala as the diva of your brain who immediately shouts, "Fire! Thieves! Zombies!" at the first hint of a trigger. It doesn’t really know you’re safe, it just loves a good show.

Enter the Nervous System: The Rapid-Response Crew

Once the amygdala hits the alarm button, your nervous system bolts into action faster than a caffeinated squirrel. This crew is in charge of your “fight or flight” response. They mobilize all your resources, heart racing, palms sweating, and muscles tensing, as if you’re starring in an action-packed blockbuster. Whether it’s running from an imaginary bear or that intimidating email from your boss, your nervous system treats every moment like it’s the climax of a thrilling movie.

What Happens During a Panic Attack?

When a panic attack strikes, your brain and nervous system team up in a whirlwind of activity:

• The Brain’s Overreaction:   The amygdala convinces your brain that things are way worse than they really are, even if you’re just stuck in a traffic jam. It’s like overreacting to a minor hiccup.

• The Nervous System’s Sprint:   Your body becomes a hyper-alert obstacle course. Your heart races, your breathing speeds up, and your muscles tense up like you’re gearing up for a sprint, only to find out that the finish line was just a mirage.

• An Unwanted Encore:   Even after the perceived danger has passed, the dramatic performance lingers. Your brain and nervous system might keep rehearsing the scene, making it tough to relax, like a guest star who just won’t exit stage left.

  
  

Interoception and Exteroception. The Dynamic Duo of Sensory Alarm

Ever wonder why your heart sometimes feels like it’s auditioning for a drum solo during a panic attack? Or why a noisy car horn outside seems to conspire with your racing pulse? Welcome to the quirky world of interoception and exteroception:

• Interoception: This is your body’s internal gossip network. It’s how you sense internal signals—like the thumping of your heart, a flutter in your stomach, or a quickened breath. Normally, it keeps you in tune with your body. But if you’re prone to panic, even a harmless spike in your heart rate might be misinterpreted as a sign of danger.

  
  

• Exteroception: This is all about your interaction with the outside world. It helps you see, hear, and feel what's going on around you. Imagine it as your body’s way of alerting you: “Hey, check out that big, scary truck coming down the street!” Sometimes, a sudden sound or unexpected movement can set off your internal alarm system.

  
  

How They Conspire in a Panic Attack

Picture this, You’re peacefully sitting in a café when you suddenly notice your heart starting to race (interoception alert!) while a loud crash outside (exteroception alert!) suggests imminent danger. Your drama-loving brain interprets both signals as clear evidence of serious trouble, even if someone simply dropped a tray. The result? A full-blown panic attack where your body is prepped for battle against an enemy that might not even exist:

• Internal Mayhem: Your body's internal sensors may exaggerate a normal fluctuation, turning a simple heartbeat into a red-alert situation.

• External Overload: Meanwhile, everyday external cues, like an unexpected noise or movement, can further stir your nervous system into overdrive.

  
  

How Can We Cope with Panic Attacks?

When a panic attack strikes, having some strategies in place can make all the difference:

• Resist the impulse to bolt, and remain (only if you can do so safely). Your first instinct might be to flee when panic strikes, but escaping only confirms in your mind that the place really was dangerous. If you rush out of the shops at the first sign of panic, you’re more likely to panic again next time you return. By choosing to stay and practice the skills below, you collect real evidence that you can weather the storm and gradually rebuild confidence that you are okay in that setting. Remind yourself that while the sensations are intense, they aren’t harmful. The panic will eventually pass, and you’re safe.

• Treat racing thoughts as noise, not truths, remember thoughts are not facts! When your mind shouts “I’m dying” or “I can’t breathe,” "I'm suffocating" it feels incredibly real, we can feel like we are going to die, but these messages are simply anxiety signalling. Misreading physical symptoms as life-threatening only intensifies your fear. Acknowledge that these thoughts are part of the panic response, and remind yourself they’ll subside once you slow things down, this awareness alone can drain much of their power. If you can add a dash of humour and remember your brain stages a mini fireworks display every time your heart skips a beat, try to chuckle at the absurdity. Humour can be a powerful tool in breaking the cycle of panic.

• Stop body-scanning and shift your attention outward. Hyper-vigilantly checking your chest or limbs magnifies discomfort increasing panic. Ground yourself instead: Focus on the present moment. Notice what you see, hear, or feel around you, bringing yourself gently back to reality. This outward focus anchors you in the present and dilutes the hold of any unsettling sensations.

• Regulate your breathing to calm your nervous system. You’re not helpless in the face of panic. Consciously slowing your inhale and exhale signals safety to your brain. Try a steady rhythm, inhale for four counts, exhale for four counts, to begin down-regulating your body’s alarm reaction. Slow, deliberate breaths can help calm your nervous system. Inhale deeply and exhale slowly to ease the intensity of the attack.

• Practices such as meditation or simply holding onto one calming thought can break the cycle of panic.

• Movement, sometimes, taking a gentle walk or doing light stretches can help release built-up tension.

  
  

When to Seek Help

While occasional panic attacks are part of the human experience, frequent or severe episodes that interfere with your daily life might be a signal to reach out for professional help. Therapists or counsellors experienced in anxiety management can offer tailored strategies, and sometimes medical interventions can help reduce the frequency or intensity of the attacks.

Embracing the Lighter Side of Panic

Even though these overzealous reactions can be exhausting, know that your brain and nervous system are simply trying to protect you, even if they do so with a flair for the dramatic. Recognize the humour behind the chaos: you’ve got an overdramatic brain throwing an unscripted performance, and you’re the director who can call “cut” whenever necessary. With self-awareness, some practical strategies, and a bit of humour, you can learn to defuse the drama and reclaim control over your peace of mind.

In Conclusion

Panic attacks, fueled by the interplay of internal and external signals, might seem like runaway alarm systems that never know when to take a break. By understanding how your body and brain work together, and by employing grounding techniques, mindfulness, and a little humour, you can listen to those alarms without letting them hijack your life. Remember, you’re the director of this show, and you have the power to call “cut” on panic when you need to.

Feel free to revisit these strategies whenever you need a reminder that you’re in charge of your own narrative. Enjoy the show on a less frantic schedule, and take each day one deliberate breath at a time.

Dr Julie smith shows how to help another..... https://youtu.be/lk0IbgIO7AM

Therapist Micheline Maalouf shows the technique, butterfly tapping (Bilateral stimulation)

https://youtu.be/Yfw6Kqjwp-Q

Disclaimer

Please note:

As a counselling professional, I offer the reflections and perspectives in this blog to encourage emotional insight, personal growth, and compassionate exploration.

However, please note that the content is intended for general information and self-reflection only, it does not constitute or replace formal psychological assessment, diagnosis, or treatment.

If you are experiencing mental health concerns, distress, or significant emotional difficulty, I strongly encourage you to seek support from a licensed mental health practitioner or qualified healthcare provider who can offer personalised and evidence-based care.

The insights shared here draw from trauma-informed practice and professional experience, but they are not a substitute for professional judgment. Every healing journey is unique, and any tools or concepts offered should be considered thoughtfully and in collaboration with trusted professionals.

This blog does not recommend altering or discontinuing prescribed medications or treatment plans. All decisions regarding your health and care should be made in partnership with qualified practitioners who know your personal history and needs.

Above all, my intention is to honour your process, offer meaningful language for your inner world, and provide a space for reflection, not prescription.