4th March 2024

"I’m having a panic attack: what’s going to happen to me?”

This blog is part of a series on panic. For more information on what panic attacks are, check out our previous blog, ‘What is a panic attack, really?’

If you’ve never had a panic attack, chances are, someone you know has. Around 1 in 4 people in Aotearoa experience what professionals call an ‘anxiety disorder,’ and over 150,000 of us will experience symptoms of panic in any given year¹, including panic attacks.  

Panic attacks feel pretty scary for those of us who experience them, and it’s normal to worry about what may happen to you during one. In these times, it’s helpful to know that while panic attacks feel dangerous, they don’t actually cause us any physical danger. 

So, while it’s normal to worry about panic, problems start to arise when we worry about panicking a lot, or start to ‘panic about panic.’ This creates a vicious cycle where our worry about having a panic attack increases our level of stress and anxiety, and in turn, causes more panic attacks.

When panic attacks occur fairly often, and we begin changing our behaviour to try and avoid having them, we might find ourselves experiencing what professionals refer to as ‘panic disorder.’ Although this may sound serious, this term or diagnosis just indicates a pattern of anxiety that is problematic, and helps identify the best treatment to get us out of that pattern and back into life! 

Below, we’ll list a few common worries people have about panic attacks, and give you the tools to reframe those thoughts in to more realistic ones. Shifting our thoughts around panic and panic attacks can be a really helpful way to manage them and gain back some control. This way, we can shift our thoughts and worry around panic, which more often than not means less panic attacks in the future. 

Have you ever found yourself having any of these thoughts when you start to feel panicked?  

“I’m going crazy and losing control of myself!” 

The belief that we can ‘go crazy’ is a bit of a myth. These fears we have are linked to our anxiety, and aren’t realistic. Even though panic attacks can make us feel like we’re losing control of ourselves, we’re still very much in control of our behaviours. You can test this out the next time you panic by counting backwards from 20 — this way, you can see if you’re still ‘in control’ of yourself. 

“I’m having a heart attack!” 

Panic attacks on their own don’t cause heart attacks². Given the physical sensations people experience during a panic attack, it’s no wonder people worry they are having a heart attack. However, the key difference in a panic attack vs. a heart attack is that panic sensations will pass as your breathing regulates and your anxiety comes down. 

“People will think I’m weird or crazy and won’t help me!” 

It’s normal to worry about what other people may think of us. It’s important to remember, though, that the overwhelming majority of people treat others experiencing difficulties with care and concern. Put yourself in this situation: if you saw someone having a panic attack, would you feel concern and stop to help them? 

"I’m never going to get better."

A lot of people who experience panic will worry that they’ll have panic attacks for the rest of their lives and be unable to function or cope with them. Panic and panic attacks can be successfully treated, and many people who seek help do get better! A lot of people find once they understand more about panic and have tools to manage it when panic shows up, their panic attacks start to feel less intense, or they no longer experience them. 

Panic attacks are uncomfortable, but they can be managed. We can’t predict the future, so when this fear shows up, focus instead on what you can do in the present moment to support and believe in yourself. 

If you’re looking to get on top of panic, we offer two free courses which use Cognitive Behavoural Therapy to tackle unhelpful thinking, fear of panic, and teach you how to overcome setbacks and keep moving forward. Sign up for free today at https://www.justathought.co.nz/panic  

¹ https://healthify.nz/health-a-z/p/panic-disorder/ 

² You’re more likely to have a heart attack if you have heart disease or have the risk factors. If you’re worried about this, it’s a good idea to see your healthcare professional for a check-up.