How to Break the Panic Cycle | Ep. 404

“Have you ever been caught in a panic attack that seemed to come out of nowhere, leaving you feeling trapped, overwhelmed, and desperate to escape? Maybe it happened in the grocery store, at a meeting, or even in your own home. One second, you’re fine, and the next, your heart is pounding, your chest is tight, and you’re sure something terrible is about to happen. If this sounds familiar, you’re not alone. Panic attacks can feel impossible to control, but today I’m going to show you exactly how to break the panic cycle so you can regain control of your life.”

What You’ll Learn:

• Why panic attacks feel so terrifying and the science behind the panic cycle.
• How to identify and respond to your panic triggers with curiosity and self-compassion.
• The role of catastrophic thoughts and how to challenge them without judgment.
• Why avoiding safety behaviors is key to breaking free from the panic loop.
• The power of riding out the wave of panic and how to stay present when anxiety peaks.
• Mindfulness and acceptance strategies to help you manage panic symptoms naturally.

“Panic attacks can be terrifying and leave you feeling completely out of control. But here’s the thing: Panic attacks aren’t dangerous. They’re incredibly uncomfortable, but they won’t hurt you. So, let’s break down what actually happens in a panic cycle. Understanding this is the first step to breaking free.”

“The panic cycle usually starts with a trigger—maybe it’s a physical sensation like a racing heart or a thought like, ‘What if I have a panic attack right now?’ Once this trigger is activated, it sends your body into fight-or-flight mode, and before you know it, your anxiety has skyrocketed.”

“When your body feels this surge of adrenaline, it’s going to produce intense physical sensations such as a racing heart, sweating, dizziness, chest tightness, nausea, shortness of breath, numbness or tingling in your hands and feet, shaking, hot or cold flashes, and even a sense of derealization, where everything feels unreal or dreamlike.”

“These physical sensations can be really scary, and they often lead to catastrophic thoughts like, ‘What if I’m having a heart attack?’ or ‘What if I lose control and faint?’ It’s these thoughts that make you feel like something terrible is happening, which ramps up your anxiety even more. This creates a vicious loop where the physical sensations feed into your anxious thoughts, and those thoughts make the sensations feel even stronger.”

“As the anxiety increases, it often leads to a panic attack. At this stage, the fear and sensations are so overwhelming that you feel desperate to escape or make it stop. This is where safety behaviors come in. Safety behaviors are actions you take in the moment to try to avoid, escape, or reduce the panic. These can include leaving the place where the panic started, sitting down, distracting yourself with your phone, or even specific breathing techniques that you believe will stop the panic from getting worse.”

“While these behaviors might give you temporary relief, they actually reinforce the panic cycle because they send a message to your brain that the situation or the sensations are dangerous. Your brain then learns, ‘Hey, I survived because I left or distracted myself—this place must be dangerous!’ So, the next time you face a similar situation or feel those sensations again, your body will react with even more anxiety because it believes you need to escape to be safe.”

“And BAM—you’re back at the start of the panic cycle, just waiting for it to happen all over again. This is why breaking the cycle is so important. By staying in the situation and not engaging in safety behaviors, you teach your brain that while panic is uncomfortable, it’s not dangerous, and you don’t need to run from it.”

“Most people respond to panic attacks by trying to stop them from happening. It makes sense that you’d want to avoid feeling panic. But what if I told you that trying to control or prevent a panic attack actually makes the cycle stronger? When we respond to early signs of panic by trying to make them go away, we teach our brain that the sensations are dangerous and must be avoided at all costs.”

“The solution isn’t to try to control the onset of a panic attack but to change how you respond to it. Instead of bracing yourself, running away, or doing something to prevent the panic, we want to practice responding with acceptance and compassion. This may sound strange, but responding to panic with kindness and a willingness to ride out the discomfort actually sends a message to your brain that the sensations are safe and manageable. And that’s where true healing begins.”

“But here’s the good news: There are ways to break this cycle. It’s going to take some practice, but with the right tools, you can interrupt the panic cycle and start reducing your fear of panic.”

Step 1: Identify the Trigger

“The first step is to identify your triggers. Triggers might be external, like a crowded place, or internal, like feeling your heart beat faster. Take a moment to ask yourself, ‘What usually sets off my panic attacks?’ Remember, everyone has triggers, so you’re not alone in this. Practicing self-compassion here is key. Rather than criticizing yourself for having these reactions, try saying, ‘It’s okay that I have these fears. Many people experience this, and I’m doing my best to understand them.’ This self-understanding will help reduce the shame or frustration that might come up.”

Step 2: Challenge Catastrophic Thoughts

“When panic starts to set in, your brain often jumps to the worst-case scenario or catastrophic thoughts. For example, ‘I’m going to pass out,’ or ‘This is going to last forever!’ But here’s a little tip: try to fact-check those thoughts with kindness. Ask yourself, ‘Have I ever actually fainted during a panic attack?’ or ‘What evidence do I have that this will last forever?’ By challenging these thoughts, you take away some of their power. And if challenging your thoughts feels hard, that’s okay, too! Remind yourself, ‘It’s normal to have these thoughts when I’m scared. I’m going to approach them with kindness, not harshness.’”

Step 3: Practice Mindfulness

“Once you’ve identified your trigger and started noticing those catastrophic thoughts, it’s time to practice mindfulness. Mindfulness is the skill of staying present and observing what’s happening without judgment. Instead of trying to push away thoughts like, ‘What if I have a heart attack?’ or ‘I can’t handle this,’ allow yourself to notice the thought and label it as just a thought—not a fact.”

“For example, when you notice a catastrophic thought, you might say to yourself, ‘I’m having the thought that I’m in danger, but that doesn’t mean it’s true.’ Gently acknowledge the thought, and then bring your attention back to the present moment. This small act of non-judgment is an act of self-kindness because it allows you to be human, without needing to control every thought and feeling.”

Step 4: Ride the Wave of Panic

“This is the hardest part but also the most important: allow the panic to come and go without trying to stop it. Imagine the panic as a wave. Your job is to ride the wave and let it pass on its own. Panic attacks usually peak within 10 minutes and subside after 20-30 minutes. Remind yourself, ‘This is just a wave; it will pass.’ Remind yourself that staying with the wave is an act of courage and kindness because you’re teaching your body that you are capable of tolerating discomfort.”

Step 5: Avoid Safety Behaviors

“Safety behaviors are things we do to try and stop panic, like leaving the room, taking deep breaths, or grabbing our phones to distract ourselves. While these behaviors provide short-term relief, they keep the panic cycle alive. One of the most common safety behaviors is physically leaving the situation where the panic started—like leaving a store, a crowded place, or wherever you happen to be. But here’s the thing: when we leave, we teach our brain that the place itself is dangerous, which keeps us stuck in the cycle.”

“Instead, try to stay where you are. Remind yourself that the sensations you’re experiencing are uncomfortable but not dangerous. Sit with the discomfort, and let the panic naturally rise and fall. This is actually a tremendous act of kindness towards yourself because you’re giving your brain a chance to learn that you can handle it, and you don’t need to run to be safe.”

“Remember, breaking the panic cycle takes time, patience, and a whole lot of self-compassion. Be gentle with yourself as you learn these skills. Facing your fears is one of the bravest and most loving things you can do for yourself, even when it’s uncomfortable. You’re showing up for yourself, and that’s a beautiful thing.”

“If you found this video helpful, make sure to hit that like button and subscribe for more tips on managing anxiety and living a fuller life. And let me know in the comments below—what’s one step you’re going to practice next time you feel a panic attack coming on? Thanks so much for being here with me today, and remember, it’s a beautiful day to do hard things.”

“Remember, breaking the panic cycle takes time, patience, and a whole lot of self-compassion. Be gentle with yourself as you learn these skills. Facing your fears is one of the bravest and most loving things you can do for yourself, even when it’s uncomfortable. You’re showing up for yourself, and that’s a beautiful thing.”