How to manage panic attacks: a body‑aware, compassionate approach
Panic attacks can feel sudden, intense, and frightening. Your heart races, your breath changes, your body feels out of control, and your mind may fill with catastrophic thoughts. Many people fear that something terrible is about to happen, or that the panic itself is dangerous.
A helpful way to approach panic is to move away from trying to get rid of it and instead learn how to relate to it differently—with awareness, kindness, and respect for what your body is experiencing. When we change our relationship with panic, its grip often begins to loosen.
Panic as a protective response
Panic is not a failure or a flaw. It is a sign that your nervous system is highly activated, doing its best to protect you from perceived danger. Even when there is no immediate external threat, your body may be responding to stress, overload, or experiences that have not yet had space to be processed.
Understanding panic as a protective response—rather than an enemy—can be the first step toward easing it.
Shifting from control to awareness
When panic arises, the natural impulse is to fight it: to control your breathing, distract yourself, or force yourself to calm down. While understandable, this struggle often increases fear and keeps the nervous system on high alert.
Instead, you might experiment with gently noticing what is happening:
“This is a wave of panic.”
“My body is very activated right now.”
This kind of naming creates a small but important space between you and the experience. You are no longer inside the panic—you are in relationship with it.
Turning toward the body
Panic is felt most strongly in the body. Rather than analysing why it is happening, bring your attention to your physical experience with curiosity.
You might gently ask:
· Where do I feel this most clearly in my body?
· What is the quality of the sensation—tight, heavy, shaky, buzzing?
· Does it feel contained in one area or spread throughout me?
There is no need to describe it perfectly or make it change. Simply staying present with the sensations, at a pace that feels manageable, allows the body to begin settling on its own.
Allowing what is already here
Allowing does not mean liking panic or giving up. It means recognising that the sensations are already present and that fighting them may add another layer of distress.
You might gently say to yourself:
“This is uncomfortable, and I can allow it to be here for now.”
Often, when the body senses less resistance, the intensity of panic starts to soften—sometimes subtly, sometimes more noticeably.
Listening for what the panic needs
When you stay with the bodily experience, you may begin to notice small shifts: a change in intensity, a sense of relief, or an inner message that feels more like a knowing than a thought.
Panic may be signalling a need for:
· Safety or reassurance
· Slowing down
· Rest or support
· Clearer boundaries
You do not need to force insight. Simply being willing to listen often allows the next step to emerge naturally.
Responding with kindness
As the intensity eases—even slightly—you can ask yourself:
· How can I be kind to myself in this moment?
· What small, supportive action can I take right now?
This might be placing a hand on your body, stepping outside, or continuing with what you were doing while allowing some anxiety to remain. Confidence grows not from never feeling panic, but from learning that you can meet it and keep going.
When panic attacks keep returning
If panic attacks happen frequently or feel overwhelming, working with a therapist can help you learn how to stay present with intense sensations safely and to understand the deeper patterns your body is expressing.
Over time, many people find that panic becomes less frightening and less disruptive. Even when it arises, it no longer feels like an emergency.
Final thoughts
Panic attacks are deeply uncomfortable, but they are also manageable. When you stop treating panic as something that must be eliminated and start meeting it with awareness, patience, and compassion, your nervous system can learn that it is safe.
With practice and support, it is possible to move from fearing panic to trusting your ability to be with whatever arises.
If you’d like support with panic or anxiety, you’re welcome to get in touch to see whether working together feels right for you.