“This Too Shall Pass”: A Personal and Integrative Approach to Understanding Panic Attacks

Ever since I was in 1st grade, I loved theater and plays. I could stand under bright stage lights and recite my lines, perform solos, and never struggled with public speaking. Perhaps it was because I was playing a part, but regardless, it made absolutely no sense when, years later in college, I stood up to give a class presentation and suddenly, my heart began to pound. My chest tightened. My hands turned cold and clammy. My stomach flipped. The room felt unreal, like I was floating outside my body. My voice shook. My vision tunneled.

I wasn’t nervous. I was panicking. But I didn’t know that at the time. All I knew was I wanted to disappear. I had no words for what I was experiencing. I didn't know this was a panic attack. I didn’t know that what was happening to me was common or treatable. It was terrifying, and I was alone in it.

Today, as a psychiatric nurse practitioner, I know better. And I want my patients to know better, too. Because panic attacks are more common than people realize. And they are completely treatable with the right tools, support, and understanding of what’s happening inside your body, mind, and nervous system.

Panic attacks are intense episodes of fear or discomfort that come on suddenly and feel overwhelming. Despite how terrifying they are, panic attacks are not dangerous. They don’t cause long-term harm, and they’re treatable.

Here’s what you should know. Panic attacks are an overwhelming feeling of fear or discomfort. They may feel life-threatening, but they are not. They often come out of the blue, with no warning and no clear reason. Most attacks last just a few minutes but they feel much longer. Symptoms vary from person to person.

Common physical symptoms include racing heart, sweating, shaking, chest tightness, shortness of breath, dizziness, nausea, numbness or tingling, and feeling detached from reality (derealization) or yourself (depersonalization). You don’t have to have all these symptoms to have a panic attack. Even one or two can feel terrifying.

The root cause is simple: your body’s emergency system is getting activated without an actual emergency.

Here’s how it works. Your body has a built-in alarm system, often called the fight or flight response. It’s powered by adrenaline to help you survive life-threatening situations. Once the danger has passed, your body has systems to help you recover and return to calm.

But sometimes that alarm system gets triggered when there is no real danger. This is what happens during a panic attack. You might feel a sensation like a fast heartbeat, a flutter in your chest, or lightheadedness. Your brain misreads that sensation as a threat. It sounds the alarm. You go into fight-or-flight mode. And now you’re having a full-blown panic attack.

Over time, your brain can become sensitized. It stops waiting for the dangerous thought and starts reacting immediately to the body’s sensations. It becomes a feedback loop. You feel something in your body. Your brain thinks you're in danger. You panic. You become hyperaware of your body. You feel more sensations. More panic.

Eventually, you might find yourself avoiding places, people, or activities you associate with past panic attacks, creating anxiety about anxiety itself.

The good news is panic attacks are treatable and manageable. I’ve seen hundreds of patients regain control and calm with the right tools and consistent practice. Here's how.

Your breath is your built-in calming switch. During a panic attack, you’re breathing often becomes shallow and fast, which worsens your symptoms. Instead, focus on slow, deep belly breathing. Inhale for 4 seconds, hold for 4 seconds, and exhale for 6 to 8 seconds. Practice twice daily for several minutes. Don’t wait until you’re panicking, practice when calm so your body learns it. This resets your nervous system and activates the vagus nerve, which helps bring you back into balance.

When panic strikes, your thoughts spiral. Grounding pulls you out of your head and back into the present. Try the 5-4-3-2-1 technique: name five things you see, four you can touch, three you hear, two you smell, and one you taste. Hold a small grounding object like a crystal, textured stone, or calming scent. Splash cold water on your face or wrists. Place your bare feet on the floor and say, “I am here. I am safe.” Grounding helps remind your brain there is no emergency.

Panic attacks often come with a running inner monologue: “I’m going to faint.” “Everyone will think I’m crazy.” “I have to get out of here.” “What if this never stops?” These thoughts aren’t facts. They’re fear-based guesses from your brain. The antidote is to reframe them into positive coping statements like “This is not an emergency,” “I’ve felt this before, and I was okay,” “I don’t like this feeling, but I can accept it,” and “This too shall pass.” I often tell my patients to pick one mantra and repeat it like a prayer. The repetition helps anchor your nervous system.

As an integrative psychiatry provider, I believe in using all the tools we have, modern and ancient, clinical and intuitive. Here are some holistic supports I often recommend.

For the mind: cognitive behavioral therapy (CBT) for panic and anxiety, journaling your fears and reframing them, and visualization or meditation apps.

For the body: magnesium or L-theanine for natural nervous system support (I can help decide if they’re right for you), limiting caffeine, sugar spikes, and alcohol, which can trigger symptoms, regular movement like walking, yoga, or tai chi, and deep sleep supported by a healthy sleep routine.

For the soul: spiritual or grounding practices that connect you to something greater, nature immersion like tree walks, sunrise watching, or barefoot grounding, and practices like prayer, affirmations, or energy healing such as Reiki if aligned with your beliefs.

Panic attacks often feel like something is wrong with you. But I’ve come to see them differently. They are signals, not flaws. They are calls from the body that something needs attention, healing, softness. They are an invitation to slow down, breathe deeper, and reconnect.

If panic attacks are interfering with your daily life, your work, relationships, or ability to function, please know you are not alone, and help is available.

Options include therapy (CBT, EMDR, somatic therapy), medication (SSRIs, SNRIs, non-addictive anxiolytics), lifestyle changes with integrative guidance, support groups and peer connection, and working with an integrative psychiatric provider.

I’ll never forget that day in college. I also won’t forget the first patient who looked me in the eye and said, “I thought I was the only one.”

You’re not. Panic attacks are more common than you think. And they don’t define you. With the right tools and the right support, you can find calm again.

At Paragon Integrative Psychiatry, I specialize in helping individuals with anxiety or chronic stress and illness navigate the complex interplay of mind, body, and soul. Together, we’ll build a treatment plan that’s grounded, compassionate, and customized for you.

If you’ve been searching for panic attack relief, a natural approach to anxiety, or simply someone who gets it, I invite you to reach out.

Visit www.paragonpsychnp.com or go directly to the scheduling page at www.paragonpsychnp.com/schedule to book a free discovery call.
Email: info@paragonmedpsych.com
Call or text: 571-416-7222