You may notice:
• Sudden racing heart
• Shortness of breath
• Dizziness or sweating
• Feeling like you might faint, lose control, or die
• A strong urge to escape
Many people say:
“It feels like an emergency.”
“I’m scared something is seriously wrong.”
Here is the most important thing to read slowly:
Panic attacks feel dangerous — but they are not.
They are intense false alarms from the nervous system.
Your body is reacting as if there’s a threat, even when there isn’t one.
Let’s help your system ride the wave instead of fearing it.
Ride the Panic Wave
What this helps with
• Sudden panic attacks
• Fear of losing control
• Fear of dying during panic
Why this works
Panic worsens when you try to stop it.
Letting it rise and fall teaches your brain:
“I can survive this.”
Panic attacks always peak and fall — even if it doesn’t feel that way.
How to do it
When panic starts:
1. Say silently:
“This is panic. It will peak and fall.”
2. Do not escape or fight the feeling
3. Let the sensations rise like a wave
4. Breathe slowly and naturally
Imagine yourself floating on water, not swimming against it.
What to remember
• Panic cannot harm you
• Panic cannot make you lose your mind
• Panic always ends
Each time you ride it out, your brain learns safety.
Body Reassurance Scan
What this helps with
• Fear that something medical is wrong
• Hyperfocus on bodily sensations
• Panic looping
Why this works
During panic, the brain scans the body for danger.
This tool guides the scan instead of letting fear lead it.
How to do it
Slowly scan your body and name facts:
• “My feet are on the ground.”
• “My hands are warm.”
• “I can breathe.”
• “My heart is fast, but strong.”
Stick to facts, not fears.
This anchors you in reality.
A Key Insight
Panic attacks don’t mean something bad is about to happen.
They mean your fear system is misfiring.
Avoidance strengthens panic.
Understanding weakens it.
Progress Looks Like
• Panic attacks feel less scary
• Recovery becomes faster
• Fear of panic reduces
• Confidence slowly returns
This is real healing.