Inner Wellness Program

A panic attack is caused by a sudden surge of intense fear or discomfort that triggers a fight-or-flight response, even when there’s no real danger. It’s like your body’s alarm system going off by mistake.

Here are some common causes or triggers:

• Stress or trauma – Ongoing stress, a traumatic event, or major life changes.
• Anxiety disorders – Especially panic disorder, but also generalized anxiety, phobias, etc.
• Brain chemistry – Imbalances in neurotransmitters like serotonin or norepinephrine.
• Genetics – A family history of anxiety or panic attacks can increase risk.
• Medical conditions – Such as hyperthyroidism, heart issues, or stimulant use.
• Substances – Caffeine, alcohol, or drugs (or withdrawal from them).

Your heart races, you can’t catch your breath, and your brain thinks something is terribly wrong—even if you logically know you’re safe. You may feel a strong sensation as if you want to escape, especially if surrounded by people or in a small space at the time.

Dealing with panic attacks can be tough, but there are ways to manage them in the moment and reduce how often they happen over time. Here’s a breakdown:

In the Moment (During a Panic Attack):

1. Breathe slowly and deeply – Inhale for 4 seconds, hold for 4, exhale for 4. Repeat. It helps calm your nervous system.
2. Ground yourself – Use the 5-4-3-2-1 method: name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste.
3. Remind yourself it will pass – Panic attacks peak within 10 minutes and aren’t dangerous, even if they feel scary.
4. Relax your muscles – Progressive muscle relaxation (clenching and releasing different muscles) can help calm your body.
5. Focus on a single object or task – Like holding a cool object, counting, or repeating a phrase to distract and anchor you.

Long-Term Management:

• Cognitive Behavioral Therapy (CBT) – One of the most effective treatments.
• Mindfulness or meditation – Helps you stay present and manage anxiety better.
• Regular exercise – Reduces overall anxiety and stress levels.
• Sleep and nutrition – Poor sleep and diet can make you more vulnerable.
• Avoid caffeine, alcohol, and stimulants – These can trigger or worsen attacks.
• Medication – SSRIs or anti-anxiety meds can help in some cases, under a doctor’s care.

Panic attacks can be scary for people to experience. If you are struggling with this, another practice to try is to train your thoughts to never be associated or aligned with fear. This is done by catching ‘fearful thoughts’ as they arise, and replacing them with there counter positive. For example if the mind thinks “I am afraid of going to that business meeting”, replace it with “I am looking forward to and enjoy business meetings”. This helps re-program the subconscious to not operate out of fear. Like anything it requires consistency and practice and then to intentionally create positive feelings within you, while your in situations you would normally feel fear.

Don’t try to force yourself to feel better, but rather ‘let go’. Let go of the negativity, fear, negative feeling that your body is holding onto. Allow yourself to breath deeply and relax without any concern for something bad happening in the near future. This process of letting go is shedding the triggers that cause the initial panic attack to arise in first place. Rather than living in expectation of something terrible to happen that we must avoid, we adopt the mindset of joy, love and excitement for all of life.

You operate day to day with a inner knowingness you are safe and let this knowing comfort you as you live your life.