Panic Attack: When the Body Scares Itself

A panic attack is a sudden surge of intense fear. Your heart races, your breath becomes shallow, your mind feels foggy, and your body trembles. It feels like something terrible is about to happen—a heart attack, fainting, or losing control.

But a panic attack is not dangerous. It’s simply a misfire in the nervous system.

Many people try to convince themselves that everything is fine. But when your body is screaming with anxiety, logic doesn’t help.

What does help? Coming back into the body.

Why is somatics important for panic attacks?

Panic is a physical reaction, so the best way to manage it is through the body, not the mind. Somatic practices help release stored tension, regain a sense of safety, and regulate the nervous system gently.

What can you do during a panic attack?

🖐 Find supportRight now, notice the chair, the floor, or the wall. Feel something solid that holds you. You can also press your feet into the ground or wrap your arms around yourself.

💨 Slow your breathDon’t try to take a "deep breath"—that can make panic worse. Instead, focus on a long, slow exhale. Inhale for 4 counts, exhale for 6-8.

🌍 Shift attention to your surroundingsNotice 5 objects, 4 sounds, 3 textures, 2 smells, and 1 taste around you. This grounds you in reality and helps you step out of internal chaos.

🤲 Gentle movementIf your body feels frozen, start rocking slightly, shaking your hands, or slowly moving your head. The tension won’t disappear instantly, but movement helps the nervous system break out of its freeze state.

Remember:

• A panic attack is not about weakness or being "too emotional". It’s simply a system overload that can be worked through.

• Somatics offers not just techniques but a new way of being in your body—more aware, more grounded, and more at ease.

💬 Have you ever felt panic take over your body? How do you cope with it?

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