When Panic Seems to Come Out of Nowhere
If you’ve ever had your heart start pounding for no reason, your chest feel tight, or your breath suddenly turn shallow, you know how frightening and overwhelming it can be. Panic can feel like it comes out of nowhere. One minute you’re going through your day — at work, in the grocery store, or even at home — and the next, your body feels like it’s bracing for danger you can’t see.
You may wonder: Why is this happening to me? or What’s wrong with me? The truth is, nothing is “wrong” with you. What you’re experiencing is your nervous system stepping into survival mode.
Why Panic Happens
Your body is designed to protect you. When your nervous system senses stress, overwhelm, or even the memory of past trauma, it can trigger the “fight-or-flight” response. Sometimes this happens so quickly that your body reacts before your mind even knows what’s going on.
That’s why panic can feel unpredictable, like your body has a mind of its own. The pounding heart, racing thoughts, shaking hands, or shortness of breath are all signs your nervous system is working overtime.
The Hidden Cost of Panic
Beyond the physical symptoms, panic can take a quiet toll on your life. You may start to avoid places, situations, or even people because you’re worried about when the next episode will happen. You might notice yourself feeling disconnected, constantly on guard, or exhausted from trying to hold it all together.
It’s not just about the panic itself, it’s about how it ripples into your relationships, your work, your rest, and your sense of trust in yourself.
What You Really Want
Deep down, you don’t just want the panic to stop. You want to feel safe in your own skin again. You want to trust your body, to breathe with ease, to move through your day without bracing for the next surge of fear.
That longing is valid. And it’s possible.
Steps Toward Calm
While panic can feel overwhelming, there are gentle, effective ways to begin shifting your nervous system out of survival mode. Some of these include:
Grounding practices: Bringing your awareness to your feet on the floor, the chair beneath you, or something you can touch and describe in detail. Shifts attention inviting various parts of the brain to stay active and present.
Breathwork: Slow, intentional breathing can signal safety to your body. Even something as simple as extending your exhale can help calm your system. It’s powerful to feel some control using our anatomy.
Compassionate self-talk: Instead of fighting the panic, speaking to yourself with kindness can help reduce the intensity. Try reminding yourself: This is my body trying to protect me. I am safe in this moment. Perception is everything here.
Professional support: Working with a therapist trained in nervous system regulation or combining therapy with somatic practices like yoga and breathwork can give you personalized tools for lasting change.
You Don’t Have to Live in Fear of Panic
Panic doesn’t have to control your life. With the right support, you can learn to understand your body’s signals, regulate your nervous system, and move through life with more ease and steadiness.
If this resonates with you, I’d love to walk alongside you in the process. I use an integrative therapeutic approach to help you reconnect with your body and create the calm you’ve been craving.
