Panic attacks can be terrifying.

If you’ve had one, you know what I mean: your heart’s racing, your chest tightens, your thoughts spiral, and for a second—or several minutes—it feels like you’re going to die. Or like you’re going crazy. Or both.

The good news is this:
Panic attacks are actually the easiest thing to treat in all of mental health.

I say that without downplaying how awful they feel. But it’s important you hear this, because panic can make you feel helpless. The truth is, with the right tools and support, panic is very treatable.

So let’s walk through what helps—and what it might be trying to tell you.

---

Step One: Ground First, Process Later

When someone is in the middle of a panic attack, you don’t start with deep conversations about childhood trauma or unmet emotional needs. That would be like handing someone a poetry book while they’re drowning.

In those moments, what they need is a calm, stabilizing presence—someone who says (and believes), “This is totally manageable. I’ve got you.”

That’s not just a technique. That’s the truth. Panic is treatable.
And it starts with grounding.

---

Getting Out of Your Head and Into Your Body

Panic is a spiral of intrusive thoughts. It builds and loops on itself. You start to wonder, “Am I dying? Is this a heart attack? Am I losing it?” Naming it for what it is—“This is a panic attack”—is often the first powerful step.

Then, help yourself—or someone else—get into the body.

Here’s how:

• Use the senses. Smell something strong. Run cold water over your hands. Touch something textured.
• Move. Stretch, walk, do jumping jacks—anything to bring energy down from the head into the body.
• Cook. Seriously. When I was younger, I had panic attacks. Cooking helped more than anything. It engaged my senses in a natural, mindful way. No therapist trick. Just onions, garlic, heat, and breath.
• Pray the Rosary. If that’s part of your life, it works. The repetition, rhythm, and tactile engagement are all soothing.

You’re not trying to figure things out at this stage. You’re just bringing your system back online.

---

The Next Layer: Why Is This Happening?

Once you’ve calmed the storm, it’s time to ask:
What was this about?

Because panic isn’t random. It’s not meaningless. It’s often the body’s way of saying: You’ve been holding too much, and I can’t carry it anymore.

Sometimes a panic attack is the result of buried emotions. You’ve been powering through, compartmentalizing, staying “fine”—and suddenly your body says nope. You feel panicky, but underneath it all, you’re grieving, overwhelmed, or afraid.

Take time to look back. Scan your day. Ask yourself:

• What hit me today?
• What did I push down?
• When did I disconnect?

And just as important: Who can I talk to about it?

---

Panic Is About Disconnection

Panic often comes from a cutoff—both from others and from yourself.

I’ve seen clients—and experienced this myself—where panic isn’t just about stress. It’s about aloneness. You’ve stopped letting yourself feel. You’ve stopped letting others in. And your nervous system feels like it’s running without a map.

That’s where interpersonal work comes in. Not immediately. But once the system is grounded, we can start exploring:

• Where do you feel alone?
• What parts of you haven’t had space to speak?
• Who didn’t show up for you when you needed them most?

That’s when the deeper work begins.

---

Panic Isn’t the Problem—It’s a Messenger

A panic attack isn’t proof that you’re broken. It’s proof that your body and soul are trying to get your attention.

It’s saying:

• You’re carrying too much.
• You’ve disconnected from something vital.
• You need care, contact, grounding, and rest.

The first step is helping your system stabilize. The next step is getting curious.

Panic is treatable.
It’s not a life sentence.
It’s a sign that your system is working—it just needs help finding its way home.