“This Too Shall Pass”: A Personal and Integrative Approach to Understanding Panic Attacks
When Panic Comes Out of Nowhere
My Personal Story of a Panic Attack
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.
Panic Attacks Are More Common Than You Think
Understanding the Mind-Body Connection in Anxiety
Today, as a psychiatric nurse practitioner specializing in integrative mental health, I know better. And I want my patients to know better too. Because panic attacks are more common than people realize—and completely treatable with the right support, tools, and understanding of the 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 you don’t have to live in fear of them.
Symptoms of a Panic Attack
What It Feels Like When Anxiety Takes Over
Panic attacks often show up without warning and with no obvious trigger. They can last minutes—but feel much longer. Everyone experiences them differently, but some common physical symptoms of panic attacks include:
Racing heart or chest tightness
Shortness of breath or choking sensation
Sweating, trembling, or shaking
Dizziness or lightheadedness
Nausea or abdominal discomfort
Numbness, tingling, or cold extremities
Feeling detached from yourself (depersonalization)
Feeling detached from reality (derealization)
Even one or two of these symptoms can be frightening. But panic attacks are your body's alarm system misfiring—not a sign something is seriously wrong.
What Causes Panic Attacks?
Nervous System Dysregulation and the Fight-or-Flight Response
Your body has a built-in alarm system: the fight-or-flight response. It’s designed to protect you in emergencies by flooding your body with adrenaline. But sometimes, the alarm gets triggered when there is no real danger.
You might notice a flutter in your chest or feel slightly dizzy—your brain interprets it as a threat. It sounds the alarm. Suddenly, you’re in full fight-or-flight mode. That’s a panic attack.
Over time, the brain becomes more sensitive. It stops waiting for real danger and starts reacting to minor body sensations. You feel something → your brain panics → you feel more → the cycle repeats. This is what creates chronic anxiety or panic disorder.
Eventually, you may start avoiding places, people, or situations that could trigger these sensations—leading to anxiety about anxiety.
How to Stop a Panic Attack Naturally
Integrative Psychiatry Tools for Calm and Control
The good news? Panic attacks are highly treatable. With education, practice, and the right techniques, your brain and body can relearn calm.
Here’s how:
1. Use Your Breath to Activate the Vagus Nerve
Breathwork for Panic Attack Relief
Your breath is your most powerful calming tool. During panic, breathing becomes shallow and fast, worsening the spiral. Practice slow belly breathing:
Inhale for 4 seconds
Hold for 4 seconds
Exhale for 6 to 8 seconds
Practice this twice a day, not just during panic. Regular use helps retrain your nervous system and activates the vagus nerve, which brings your body back into balance.
2. Ground Into the Present Moment
5-4-3-2-1 Grounding Technique for Anxiety
When your mind spirals, grounding pulls you back to now. Try this tool:
5 things you see
4 things you can touch
3 things you hear
2 things you smell
1 thing you taste
Other tools:
Hold a grounding object like a crystal or stone
Splash cold water on your face or wrists
Place bare feet on the ground and repeat: “I am here. I am safe.”
3. Reframe Your Inner Dialogue
Coping Mantras to Calm Panic Thoughts
Panic often comes with intense thoughts:
“I’m going to faint.”
“Everyone will think I’m crazy.”
“This will never end.”
These aren’t facts—they’re fear-based guesses. Reframe them with mantras:
“This is not an emergency.”
“I’ve felt this before, and I got through it.”
“This feels awful, but it’s temporary.”
“This too shall pass.”
Choose one and repeat it like a prayer. Let it anchor your nervous system.
Natural and Holistic Support for Panic Attacks
Whole-Person Anxiety Treatment—Mind, Body, and Soul
As an integrative psychiatry provider, I combine modern medicine with holistic, functional tools to support anxiety relief.
For the Mind:
Cognitive Behavioral Therapy (CBT)
Journaling to process and reframe fears
Visualization or meditation apps (like Insight Timer, Calm, Headspace)
For the Body:
Magnesium or L-theanine for nervous system regulation
Limiting caffeine, alcohol, and blood sugar spikes
Gentle movement: yoga, tai chi, walking
Deep, restorative sleep supported by routine
For the Soul:
Grounding practices in nature (sunrise walks, forest bathing)
Prayer, affirmations, or Reiki (if aligned with your beliefs)
Moments of stillness to connect with your inner self or higher power
These aren’t quick fixes—they’re small, consistent steps that retrain your nervous system to feel safe again.
Panic Is a Signal, Not a Defect
You Are Not Broken—Your Body Is Trying to Help You
Panic attacks often leave people wondering: What’s wrong with me?
But I’ve come to believe the opposite. Panic is a signal. A message. A whisper from the body asking for attention, softness, or safety. It’s a call to slow down, breathe deeper, and reconnect.
When to Seek Professional Help
Psychiatric Nurse Practitioner Support for Anxiety and Panic in Virginia
If panic attacks are interfering with your daily life, work, relationships, or sense of safety, you deserve support.
Options include:
Therapy (CBT, EMDR, or somatic approaches)
Medication (SSRI, SNRI, or non-habit-forming options)
Nervous system retraining and lifestyle changes
Support groups or peer coaching
Integrative psychiatric care—with someone who sees the whole you
You Are Not Alone
Healing Panic Attacks with Compassion and Clarity
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, support, and consistency—you can feel safe again.
Let’s Work Together
Paragon Integrative Psychiatry | Virtual Anxiety Treatment in Virginia & Washington
At Paragon Integrative Psychiatry, I specialize in working with individuals who feel invisible—whether due to panic, burnout, chronic illness, or cultural identity challenges. Together, we’ll create a customized treatment plan grounded in evidence, compassion, and whole-person healing.
📍 Virtual appointments available in Virginia and Washington
🌿 Specializing in anxiety, chronic stress, trauma, and nervous system healing
📆 Book a free discovery call at: www.paragonpsychnp.com/schedule
🌐 Visit: www.paragonpsychnp.com
📧 Email: info@paragonmedpsych.com
📱 Call or Text: 571-416-7222