The Essential Guide to Overcoming Panic Attacks: A Step-by-Step Resource

Panic attacks are often associated with specific situational triggers (e.g., going to the mall alone) or internal cues that you interpret as dangerous or scary (e.g., chest pain).

For many people, experiencing one of these personal triggers can set up a seemingly automatic response of fear and worry that can lead to a panic attack.

You feel a pain in your chest – you think, "maybe it's a heart attack" – you're off to the races.

One of the most potent situational triggers for many people is where they were when they experienced a panic attack.

There is often a deep fear of it happening again whenever they are in the same location or situation.

The first major panic attack I remember (which was also one of the worst) was during a typical shopping trip at the grocery store as a teenager.

Several minutes after arriving, I went from having mild anxiety to a full-blown panic attack.

My mind was spinning; I was sweating heavily and experienced the situation (the people, the store, the cans on the shelves, my body) as unreal.

I became fixated on the terrifying thought of losing control and going crazy in the middle of the store.

I imagined having a complete breakdown and the police arriving to haul me off to the looney bin.

Everyone in the store, my family and friends, would all talk about how crazy I was, and I would remain in an asylum for the rest of my life.

Good times…

This is an example of what is often referred to as a "spontaneous " panic attack.

Despite the intensity of the experience and my deep fear of "losing control" and my mind, what actually happened during my shopping trip was much less dramatic.

The intensity of the fear and the sensations eventually mellowed out.

After 10-15 minutes, I was back to normal functioning.

No trip to the looney bin. No "crazy" outbursts.

Nothing other than some heavy sweating, fearful thoughts, and overall discomfort.

Regardless of the reality of the situation (10-15 mins of temporary discomfort), shopping at grocery stores by myself became a situational trigger for me.

For months afterward, I would avoid going to a grocery store alone, or if I did go, I would constantly worry about having another panic attack.

Quite often, I would work myself up and scare myself so badly that I would panic before getting to the store.

This is a prime example of an external situational trigger for panic attacks.

I developed an intense fear of having a panic attack in a specific situation (the grocery store) based on my experience of having one in that situation in the past.

Internal cues can trigger panic attacks just as easily as external cues, if not more so.

Those with health anxiety, a deep-seated fear of death or disease, or a stronger sensitivity to changes in their own body can easily be thrown into a panic by otherwise harmless bodily sensations.

Chest pain turns into "I'm having a heart attack."

Headaches turn into "I have a brain tumor."

In the heat of the moment, they take these thoughts to be true.

And if the sensations intensify (which often happens if you intently focus on sensations with fear), it only further validates the premonition.

All of this being said – the truth is there are no "spontaneous" panic attacks.

Very often, thoughts and fears lurk just under the surface that you may not have been aware of at the time.

Being under extreme pressure for long periods or denying and suppressing emotions are two good examples of scenarios that can eventually lead to "spontaneous" panic attacks.

Ultimately, there is no natural way to run from ourselves – everything catches up to us eventually.

But that is a discussion for another article…

Whether a panic attack seems to come out of the blue or you believe it is "caused" by some trigger, the process for overcoming the panic is the same.

It's estimated that somewhere between 40%-50% of the population will experience at least one panic attack in their life.

Constant stress and the pressures of modern living, medical conditions, the excessive use/abuse of stimulants, and other common factors can play a role in whether or not someone experiences a panic attack.

That being said, some people will struggle with panic attacks much more than just once or twice in their lives.

You may be someone who has panic attacks several times per month, several times per week, or even daily.

Panic disorder is a term used to classify those who frequently experience panic attacks.

When my anxiety was at its worst, I would experience panic attacks nearly every day.

Often, these panic attacks occurred in the most mundane situations, such as going to the mall or getting a haircut.

Sometimes, just leaving the house would put me in a panic.

So, what are some factors that can increase the likelihood of developing a panic disorder?

These risk factors do not mean you are doomed to anxiety or panic attacks. They are simply markers that may increase your susceptibility to panic attacks.

If you have dealt with one or more of the above, you may have to take extra steps to ensure your mental and emotional health.

This can include talking with a therapist, eating healthy, or developing a daily practice.

(Our website has in-depth guides for proven techniques, such as meditation, relaxation, and EFT)