Panic Disorders

As a therapist and coach, I have often encountered individuals grappling with the debilitating effects of panic disorders. These episodes can be intensely frightening, leaving people feeling helpless, embarrassed, or even afraid of themselves. Panic attacks are more than just fleeting moments of anxiety; they are profound, physiological responses to perceived danger, often arising without a clear trigger. Understanding and addressing these experiences holistically is a cornerstone of my practice, and I hope to share some insights that may guide you or someone you care about toward healing.

Panic disorders thrive on fear and avoidance. The experience of a panic attack can be so distressing that individuals often begin to anticipate and fear the next one. This anticipation creates a self-perpetuating cycle where fear fuels more fear, and the body becomes hyper-vigilant, scanning for the slightest sign of danger. Over time, this can lead to significant lifestyle restrictions, as people begin to avoid situations, places, or activities they associate with panic episodes.

In my work, I begin by normalizing the experience for my clients. Panic attacks, while deeply uncomfortable, are not life-threatening, even though they may feel that way. This understanding is crucial. Many individuals fear they are losing control, having a heart attack, or even dying during an attack. Reassuring them about the body’s natural response to stress helps demystify the experience and removes some of its terror.

One of the most effective therapeutic approaches I use involves Cognitive Behavioral Therapy or Coaching (CBT or C). Together, my clients and I examine the thoughts that accompany their panic attacks. These thoughts often take the form of catastrophic interpretations of bodily sensations, such as “I can’t breathe,” or “I’m going to faint.” By challenging these beliefs and replacing them with more realistic assessments, we can reduce the intensity of their panic response. This process is not about dismissing their feelings but rather reframing the narrative so the individual can regain a sense of control.

Breathing exercises and grounding techniques are another cornerstone of my work. Panic attacks often involve hyperventilation, which can exacerbate symptoms like dizziness and a racing heart. Teaching clients to take slow, deep breaths can help counteract this effect. Grounding techniques, such as focusing on sensory details or physically connecting with the environment, can also pull someone out of the spiral of panic. These tools act as an anchor, reminding individuals that they are safe and present, even when their body is reacting otherwise.

From a coaching perspective, I emphasize the importance of gradual exposure. Avoidance reinforces the fear of panic and limits a person’s ability to engage with the world. By working with clients to slowly reintroduce feared situations—whether that means taking a short walk outside, attending a social gathering, or simply sitting in a previously triggering space—we can rebuild their confidence. This process must be approached gently and at the client’s pace, celebrating every small victory along the way.

Somatic awareness is another critical element in my practice. Many people with panic disorders feel disconnected from their bodies, viewing physical sensations as threats rather than signals. Through somatic techniques, clients learn to tune into their bodies with curiosity rather than fear. This might involve mindfulness practices, gentle movement, or guided visualization. Over time, they begin to reclaim their relationship with their physical selves, learning to interpret sensations without judgment.

I also explore underlying factors that may contribute to the onset of panic disorders. For some, it’s a history of unresolved trauma or chronic stress. For others, it’s perfectionism, self-criticism, or unexpressed emotions. Together, we identify and address these patterns, often using a blend of therapeutic modalities, including Gestalt therapy or systemic constellations. By understanding the roots of their anxiety, clients can develop more compassionate and sustainable strategies for managing it.

Addressing panic disorders is not a linear process. There will be setbacks, but each one is an opportunity to learn and grow. Progress is measured not just by the absence of panic attacks but by an increased capacity to face life’s uncertainties with resilience and self-compassion. As a therapist and coach, my role is to provide a safe, nonjudgmental space for this transformation to occur and to walk alongside my clients as they navigate their journey toward freedom.

If you are struggling with panic disorders, know that you are not alone and that help is available. Healing begins with acknowledging your experience and seeking support. It’s possible to move beyond the grip of panic and rediscover a life filled with peace, confidence, and connection.