Strategies for Preserving a Feeling of Security During Panic Attacks

“Anxiety isn’t your essence. It’s an experience passing through you. It can exit through the very same door it entered.” ~James Clear

Many years ago, I encountered a panic attack while navigating a bridge, and I feared for my life that day.

Out of nowhere, my heart raced. My breathing turned shallow and constricted. My chest felt tight, followed by a wave of dizziness overtaking me.

I was driving at sixty miles per hour, with no place to stop. The bridge extended for miles, elevated above open water, and I was isolated in the vehicle.

An alarming thought pierced through my mind:

Something is gravely wrong.

I tightened my grip on the steering wheel, trying to keep moving, convinced that I might faint before reaching the other end.

At that moment, it seemed as if my body had utterly betrayed me.

For a considerable time afterward, I dreaded getting behind the wheel and lived in constant fear of that feeling coming back.

I began steering clear of certain activities and scenarios. I was perpetually on the lookout for indications that another attack might be looming. Even when I seemed composed on the outside, a part of me was always vigilant.

If you’ve been through panic attacks, you might be familiar with this sensation.

The racing heart. The dizziness. The sudden awareness that something disastrous is imminent.

It’s not merely unpleasant—it’s horrifying.

And most individuals undergoing panic feel what I felt:

Something must be fundamentally wrong with my body.

But the realization I eventually gained altered everything.

The Body Isn’t the Antagonist

The first insight that profoundly changed my perspective was this: the sensations associated with panic appear dangerous, but they aren’t.

They’re your nervous system signaling a warning.

When we sense danger, the body initiates a natural survival mechanism known as fight-or-flight. Adrenaline sweeps into the bloodstream, the heart accelerates, breathing quickens, and muscles gear up to respond.

This reaction evolved to ensure human survival.

If our ancestors faced a threat, such as fleeing a predator, their bodies needed to react immediately. When the nervous system is well-regulated, the rest-and-digest response encourages the body to return to a state of relaxation after the threat has subsided.

However, when the nervous system experiences prolonged stress, it becomes dysregulated. The fight-or-flight response operates on high alert, while the rest-and-digest response fails to function properly. The body remains tense.

The result: the nervous system sometimes triggers this alarm even in the absence of actual danger.

This was undeniably true for me. As a single parent in San Francisco, operating a wedding photography business (which is a highly stressful profession).

I spent hours in the car navigating chaotic traffic daily: A two-hour roundtrip drive shuttling my daughter to and from school, attending client meetings, and evening engagement sessions…

I captured weddings nearly every weekend, departing three to four hours early because being late is unacceptable for wedding photographers. Ever.

Rest was merely a dream for me. I was perpetually drained, burned out, and tense, with no relief in sight. So yes, my nervous system was essentially fried, leading to more frequent panic attacks.

I lived in dread of the next episode.

When adrenaline is unexpectedly released by the body, the sensations can be overwhelming.

Many individuals interpret these sensations as indicators of disaster.

Am I experiencing a heart attack?

Am I on the verge of fainting?

Am I losing control?

Those thoughts amplify fear, prompting the body to release even more adrenaline.

And just like that, the cycle begins:

Sensation → fear → more adrenaline → heightened sensations.

It can feel like being ensnared in an inescapable panic loop.

The Transformation That Altered Everything

My healing journey initiated not with attempting to control the panic.

It began with understanding it.

For the first time, I realized that my body wasn’t malfunctioning. It was reacting precisely as it was meant to.

My nervous system had merely adapted to remain on high alert.

Once that understanding took hold, a subtle yet significant shift occurred.

The sensations of panic remained uncomfortable, but they no longer signified that something catastrophic was unfolding.

They became signals from a nervous system that had been overwhelmed by stress for an extensive period.

And nervous systems are capable of learning new patterns.

Relearning Safety

I came to understand that healing from panic doesn’t involve forcing the body to relax.

In fact, resisting the sensations often intensifies them.

Rather, the process entails aiding the nervous system in relearning what safety truly feels like.

At times, that involves slowing the breath. I practice a straightforward breathing method I call “four-six breathing.” You close your eyes, inhale for a count of four, hold for four, then exhale for a count of six.

The extended exhale decreases your heart rate and conveys a message to the nervous system: “We’re safe.” This triggers the rest-and-digest response, enabling the body to unwind.

Sometimes it requires allowing sensations to flow without resistance. The sensations during a panic attack may be uncomfortable or intense, but they aren’t harmful. Once I grasped this fundamental truth, it became easier to experience the sensations without fear, understanding they would come and go like ocean waves.

Sometimes it’s simply about learning to trust that the body knows how to regain balance. Healing was not a sudden event but a gradual journey. As my panic attacks shortened and lessened in intensity, I grew more self-assured, knowing precisely how to care for myself.

Eventually, they subsided and have not returned.

Some individuals believe that panic attacks are incurable, but I’ve discovered that this is simply not accurate.

With persistent effort, the nervous system develops a new pattern and starts to acknowledge that the alarm is no longer needed.

The response lessens in intensity.

Episodes become briefer.

Ultimately, many find that the cycle of panic dissipates entirely.

A Renewed Relationship with the Body

My panic attacks were once so intense that I avoided driving for years. Today, I drive without anxiety. Road trips have transformed into a beloved pastime and a meditative experience. This past summer I traveled over 3,500 miles across the country—solo.

I navigate the world with a newfound trust in my body that once seemed unattainable.

What I learned throughout my healing journey ultimately formed the basis of a new lifestyle:

Listening to my body’s signals rather than ignoring them.

Valuing rest as a crucial element of health.

Uncovering my intrinsic wisdom and capacity to sustain my energy, vitality, and well-being.

Gathering tools and practices that enable me to remain peaceful and grounded, regardless of external circumstances.

Embodying the calm, confident, joyful individual I aspired to be.

Because the reality is this:

If you confront panic attacks, your body isn’t flawed.

It’s striving to safeguard you.

Sometimes healing initiates not by battling our feelings, but by comprehending them—and through that comprehension, the body gradually recollects how to feel secure once more.

### Strategies for Maintaining a Sense of Safety During Panic Attacks

Panic attacks can be disconcerting and alarming experiences that often leave people feeling defenseless and insecure. Nevertheless, various strategies can assist in preserving a sense of safety during these occurrences. Grasping and applying these techniques can empower individuals to handle their panic attacks more efficiently.

#### 1. Grounding Techniques

Grounding techniques are intended to help individuals reconnect with the here and now and their environment. These methods can alleviate feelings of panic and enhance a sense of safety. Some effective grounding techniques include:

– **5-4-3-2-1 Technique**: Identify and name five sights, four textures, three sounds, two scents, and one taste. This exercise aids in shifting focus away from panic symptoms.
– **Deep Breathing**: Practice deep, slow breathing by inhaling through the nose for a count of four, pausing for four, and exhaling through the mouth for a count of four. This can help soothe the nervous system.

#### 2. Create a Safe Space

Establishing either a physical or mental safe space can provide solace during a panic attack. This could be a particular room in your home, a favorite chair, or even a mental image of a tranquil location. When feelings of anxiety arise, visualize this space and remind yourself that you can return to it whenever necessary.

#### 3. Use Positive Affirmations

Positive affirmations can counteract negative thoughts that often accompany panic attacks. Repeating phrases like “I am safe,” “This will pass,” or “I can manage this” can reinforce a sense of control and safety.

#### 4. Develop a Panic Attack Plan

Creating a plan can diminish anxiety concerning future panic attacks. This plan might incorporate:

– **Recognizing Triggers**: Identifying situations or emotions that usually occur before a panic attack.
– **Action Steps**: Outlining specific actions to take when a panic attack begins, such as employing grounding techniques or practicing breathing exercises.
– **Support System**: Informing trusted friends or family members about your plan, enabling them to offer assistance if necessary.

#### 5. Practice Mindfulness and Meditation

Mindfulness and meditation can help develop a sense of tranquility and safety over time. Regular practice can improve emotional regulation and decrease overall anxiety levels. Techniques such as body scans or guided meditations can be particularly effective during a panic attack.

#### 6. Engage in Physical Activity

Engaging in physical activity can be an effective method for releasing stored tension and anxiety. Participating in light exercises, such as walking or stretching, can help ground you in your body and encourage feelings of safety.

#### 7. Seek Professional Help

If panic attacks are frequent or significantly disrupt daily life, seeking help from a mental health professional may be beneficial. Therapies such as Cognitive Behavioral Therapy (CBT) can equip individuals with tools and strategies to manage panic attacks more effectively.

#### 8. Educate Yourself

Gaining knowledge about panic attacks and their physiological responses can demystify the experience. Understanding the body’s fight-or-flight response can assist individuals in realizing that, although panic attacks are distressing, they are not life-threatening.

#### Conclusion

Maintaining a sense of safety during panic attacks is crucial for managing anxiety and regaining control. By using grounding techniques, creating a safe space, employing positive affirmations, and seeking professional guidance, individuals can navigate panic attacks with increased confidence and resilience. Remember, it’s essential to find what works best for you and to practice these strategies consistently.