Have you ever been going about your day when, out of nowhere, your heart starts racing? Maybe you feel like you can’t catch your breath, or it feels like the walls are closing in. It’s scary, right? If you’ve had a moment like this, it might have been a panic attack. And guess what? You’re not alone. Panic attacks are way more common than you think, and they can happen to anyone.

The good news is, you can get through them. They’re uncomfortable, for sure, but with a little know-how, they don’t have to control your life.

What Exactly is a Panic Attack?

A panic attack is like your body hitting the alarm button when there’s no real danger around. Suddenly, your heart starts beating fast, maybe you feel dizzy, shaky, or like something really bad is about to happen. It’s like your body’s reacting as if you’re in a life-or-death situation, but really, you’re just standing in the grocery store or sitting at home. And it’s terrifying because you don’t know why it’s happening.

I remember the first time it happened to me. I was sitting in traffic, nothing particularly stressful, just a regular day. Out of nowhere, it felt like my chest was closing up, and I started sweating. My first thought was, “Am I having a heart attack?” I actually pulled over because I thought I needed help. Turns out, it was a panic attack, and knowing that made all the difference. It didn’t stop them right away, but at least I wasn’t as scared the next time it happened. Knowledge really does help.

What Causes Panic Attacks?

The tricky part about panic attacks is they can hit you out of the blue, but there are often underlying reasons behind them. Stress is a big one. We all carry more stress than we realize, whether it’s from work, family stuff, or just life. And sometimes, your body reacts to that stress when you least expect it. It’s like your brain has been keeping score, and then one day, it decides it’s had enough.

For some people, it’s not just stress. Things like past trauma or even too much caffeine (trust me on this one) can trigger an attack. One of my friends used to get panic attacks every time she had too much coffee. She didn’t realize at first, but once she cut back on caffeine, her panic attacks almost disappeared.

Self-Care Tips to Manage Panic Attacks

So, what do you do when you feel a panic attack coming on? It’s not easy, but there are a few things that can help calm your body down. Over time, these small steps can really make a difference.

1. Breathe Slowly: This sounds simple, but it works. When you’re in the middle of a panic attack, your breathing speeds up, which makes everything worse. Try slowing it down. I like the “4-4-4” method—breathe in for four seconds, hold it for four, then breathe out for four. It’s almost like hitting a reset button.
2. Get Grounded: Panic attacks can make you feel like you’re losing control. One way to fight that feeling is by focusing on what’s around you. Look at something, maybe the pattern on the floor or a picture on the wall. Remind yourself that you’re here, in this moment. One time I focused on the feeling of the steering wheel under my hands during a panic attack, and that helped bring me back to reality.
3. Move Your Body: I know, when you’re anxious, the last thing you want to do is exercise. But honestly, it helps. Go for a walk, stretch, or even just shake out your arms and legs. Getting your body moving releases some of that pent-up energy and anxiety.
4. Watch What You Eat and Drink: Things like caffeine, sugar, or alcohol can make anxiety worse. I learned this the hard way after having two panic attacks in a row after drinking too much coffee. I had no idea how much caffeine could mess with me, but cutting back made a huge difference.

When to Seek Help

If panic attacks are becoming a regular thing for you, it’s okay to ask for help. You don’t have to go through this alone. Sometimes, talking to a therapist can help you figure out what’s triggering the attacks and how to manage them. I know, therapy can feel like a big step, but it’s just like talking to someone who knows a bit more about how our brains work. They can give you tools and techniques that actually help.

There’s also something called Cognitive Behavioral Therapy (CBT), which is super helpful for panic attacks. CBT basically teaches you how to change your thought patterns, so when you feel an attack coming, you can stop it in its tracks. And for some, medication might be an option too. There’s no shame in that. You’re doing what you need to do to take care of yourself.

You’ve Got This

Panic attacks might feel like they control you, but they don’t have to. By learning a few simple tricks—like focusing on your breath or figuring out what triggers your attacks—you can start to feel more in control. It’s all about taking it one step at a time.

Next time you feel a panic attack creeping in, remind yourself that it will pass. Focus on your breathing, ground yourself, and know that you’re going to get through it. And if it feels like too much, reaching out for help is a sign of strength, not weakness.

You don’t have to do it all at once. Just start with the small stuff—maybe cut down on caffeine or try a breathing exercise. Little by little, it adds up, and you’ll start to feel like you’re in the driver’s seat again.

And remember, no matter how it feels in the moment, you’re not alone in this.