I am 20 years removed from my first panic attack. There is still the occasional panic, although it is much more manageable now and I understand it better than I did two decades ago. When I reflect on my journey with panic, I can identify five specific concepts that I wish I had relearned when my panic attacks were debilitating and terrifying. As a therapist who currently treats panic attacks, I consider these five important points in learning to deal with panic attacks.
5. Panic attacks are not rare
When you’re dealing with panic, it can feel incredibly isolating, especially when you see others around you who seem to be going through life without the constant stress. fear and the uncertainty that causes panic. But the reality is that panic attacks are more common than you think. According to the Cleveland Clinic, up to 11 percent of Americans experience a panic attack each year, and up to 35 percent experience a panic attack at least once in their lifetime. My clinical work certainly supports the idea that panic is a common experience: I have seen countless clients who therapy reports struggling with panic attacks. Commonality and shared experiences can help reduce the feelings of isolation and alienation that are often felt during panic. If I had known this earlier, I might have posted less shame on myself to fight.
4. Getting help can help
None of us is immune to the unhelpful belief that we should solve our problems on our own and not blame others, but this way of thinking is not particularly helpful when dealing with panic attacks. Like many 20-somethings, I initially resisted the idea of getting help for my panic attacks, seeing it as a personal inability to overcome what I could do on my own—if only I was stronger and “tougher.” In retrospect, I realize that starting therapy was immensely beneficial to my recovery, and research shows that certain therapeutic interventions, including, but not limited to, cognitive behavior treatment and panic control treatment, can result in a “significant reduction in symptoms anxiety” (Hansen et al., 2026).Work to counter the narrative of silent struggle continues, but it is important that we continue to debunk the panic.
3. Panic attacks are not medical emergencies
I can’t count how many times I’ve gone to the emergency room because it was a panic attack but felt like I was having a heart attack. It’s not uncommon among people who experience panic attacks, and the reason is simple, but I didn’t understand it at the time: panic attacks cause “somatic mimics,” physical reactions that mimic serious medical conditions, such as chest tightness that mimics a heart attack or a headache that mimics an aneurysm. Had I realized this at the time, I might have saved myself unnecessary trips to the hospital. Panic attacks are uncomfortable, unpleasant, terrifying, and sometimes debilitating, but they are not medical emergencies, and understanding that can go a long way toward making them feel less threatening.
2. Small daily habits can have a big impact
It may sound simple, but I learned how much everyday habits can affect panic attacks. Small, seemingly insignificant things like staying hydrated or moderating your caffeine intake can have a significant impact on panic. Studies show that the quality of sleep worsens, more time is spent on the Internet and is poor diet can directly affect anxiety and panic (Pedrini et al., 2024). To this day, if I overindulge in coffee, I probably feel the same anxiety and panic that I would if I had more. remember from caffeine consumption. Lessons in dealing with panic attacks aren’t always big breakthroughs—sometimes they’re small and simple, but no less important.
1. I was safe
The first therapist I saw during a panic attack explained the concept of “fight or flight” and suggested that panic was a “primal response” in which my mind and body reacted as if in immediate danger. This was an absolute breakthrough for me: If I could acknowledge and even accept that I was actually safe despite my body’s uncomfortable somatic simulations, I could feel less at the mercy of panic. Over time I became more confident in my safety and that changed everything. Once I felt safer, I was able to return to a life that was no longer dictated and limited by panic. When I deal with clients in my own practice, “You are safe” is a big part of the message. I wish I knew earlier. But now I have been given the great privilege and responsibility to help others discover their own sense of security and learn to live without constant panic, just as I have.
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