Why Panic Attacks Feel So Intense
A panic attack is more than feeling stressed. It can feel like your body hits an alarm button, even when you are not in immediate danger. Your heart may race, your breathing can change, and you might feel shaky, dizzy, or disconnected from reality. Many people also worry, “What if this happens again?” That fear of recurrence can make life smaller over time.
One of the most frustrating parts is that panic can seem random. But panic often has a pattern. The trigger is not always obvious, and it is not always a current situation. Sometimes it is your nervous system reacting to old learning, stored stress, or unresolved experiences.
Common Signs People Describe
Panic attacks can look different from person to person, but common symptoms include:
- A sudden surge of fear or dread
- Chest tightness, racing heart, or shortness of breath
- Lightheadedness, nausea, or a “floaty” feeling
- Sweating, shaking, or feeling overheated or chilled
- Fear of losing control, fainting, or “something bad happening.”
- Avoiding places or situations where a panic attack has happened before
Why Panic Can Keep Coming Back
Panic is strongly reinforced by avoidance. If your brain learns that a grocery store, a freeway, a meeting, or even a bodily sensation (like a fast heartbeat) is “dangerous,” it will try to protect you by sounding the alarm sooner next time. This is not a weakness. It is a survival system doing its job, even if it is overreacting.
Over time, people often start scanning their bodies for signs of panic. That constant monitoring can increase anxiety and make it easier for panic to ignite. This is why effective treatment usually focuses on both the nervous system and the underlying triggers that triggered the alarm in the first place.
How EMDR Approaches Panic Attacks
EMDR, which stands for Eye Movement Desensitization and Reprocessing, is a structured therapy that helps the brain process distressing experiences in a way that reduces their emotional charge. Many people associate EMDR with PTSD, but clinicians also use EMDR with anxiety-related concerns, including panic.
With panic, the goal is not to force you to “push through” or to relive painful moments. Instead, EMDR helps you identify and work through the experiences, sensations, and beliefs that keep your nervous system on high alert. As those triggers become less activating, panic often becomes less frequent and less intense.
What EMDR May Target in Panic Treatment
Panic attacks can be connected to different kinds of experiences. In EMDR, a therapist may help you explore patterns such as:
- The first panic attack and what was happening in your life at the time
- Earlier experiences where you felt trapped, unsafe, powerless, or overwhelmed
- Health scares, accidents, medical procedures, or emergency events
- Chronic stress, burnout, or long-term caregiving pressure
- Beliefs that show up during panic, such as “I’m not safe,” “I’m going to pass out,” or “I can’t handle this.”
Not every person has a single obvious “root event.” Sometimes panic is linked to a series of experiences that trained your system to stay alert. The process is collaborative, paced, and tailored to what you can handle.
What an EMDR Session Can Look Like
When people are curious about EMDR, the biggest question is often, “What will we actually do in a session?” While every therapist has their own style, EMDR generally follows a clear sequence.
Here is a simple overview of what you can expect:
1) History and goals: You and your therapist clarify what you want help with, what your panic looks like, and what patterns you want to change.
2) Stabilization skills: Before processing, you build tools that help your body settle, such as grounding, breathing, and coping strategies tailored to panic.
3) Identifying targets: You choose what to work on, which might be a memory, a recurring image, a body sensation, or a belief that shows up during panic.
4) Processing: Using bilateral stimulation (often eye movements, tapping, or tones), you process the target while staying anchored in the present.
5) Closure and support: Sessions end with grounding and an aftercare plan so you leave feeling steady and supported.
Practical Tools That Help Between Sessions
While therapy is where bigger change happens, small skills can reduce the intensity of panic in the moment. Here are a few options many people find helpful:
Name the panic: Try saying to yourself, “This is a panic response, not a medical emergency.” Naming it can reduce the fear spiral.
Change your breathing: A slow exhale is often more calming than a big inhale. Breathe in gently, then exhale a little longer.
Anchor to the environment: Look for five things you can see, four you can feel, three you can hear, two you can smell, and one you can taste.
Engage your body: Press your feet into the floor, hold something cold, or take a short walk to signal movement and safety.
These tools are not a substitute for treatment, but they can help your nervous system learn that panic is survivable and temporary.
Is EMDR a Good Fit for You?
EMDR can be a strong option if your panic is connected to specific experiences, persistent stress, or patterns that feel hard to shift through insight alone. It is also helpful if you want a structured approach with clear steps and a strong focus on nervous system regulation.
That said, the best treatment is the one that fits you. A good therapist will help you choose an approach that matches your history, your current stability, and your goals. Sometimes EMDR is combined with other methods to support lasting change.
When to Reach Out for Extra Support
If panic attacks are frequent, causing you to avoid daily activities, or leading to ongoing fear of leaving home, it may be time to get support. Therapy can help you build tools, understand what is driving the alarm, and create a plan that restores confidence.
If you ever feel like you might harm yourself, or you are in immediate danger, seek urgent help right away by calling emergency services or a crisis line in your area.
How to Get Started
If you are dealing with panic attacks and you are wondering whether EMDR could help, we can talk it through. At California Integrative Therapy, we take a steady, supportive approach that prioritizes safety, pacing, and practical tools you can use in real life.
If you would like to schedule a consultation, reach out to our team. You do not have to keep managing this alone.
