
As you may know, I had what would traditionally be called an “anxiety” or “panic” attack after my bathroom flooded a month ago. I put those words in quotes because trauma expert Irene Lyon, MSC, says a panic or anxiety attack could be the release of stored traumatic stress.
Knowing that could be relevant if you have a history of trauma like I do.
My adrenaline spiked as I furiously mopped up water, which threatened to spill into the living room and damage the laminate floor. In between, I ran heavy bundles of soggy blankets and towels outside to my drying rack.
I momentarily felt like Superwoman as all my aches and pains instantly dissolved. That could have been a clue that my adrenaline had risen far too high.
The drain guy arrived and fixed the immediate problem. Everything was copacetic, right? Little did I know what would come next.
Sitting down to relax, I took a look at Netflix, but realized I needed to complete my listening assignment for the day—it’s part of a therapeutic music program called “Rest and Restore” for trauma healing.
I grabbed my headphones and turned on the healing music. Within seconds, my heart rate and blood pressure soared uncontrollably, until the latter was over 200 for the top measure.
The listening program had likely triggered the radical uptick, or maybe my mast cell disorder played a part. At the moment, I had no idea what was happening. I called emergency services.
I felt shock more than terror as the paramedics ran an EKG, which looked perfectly normal. They assured me I wasn’t having a heart attack. About twenty minutes later, my heart rate and blood pressure lowered sufficiently that I could be released from the ambulance sitting outside my front door.
That’s when the fear began and continued for weeks. I worried that my heart rate and blood pressure might suddenly go wild again.
One in three adults will have at least one panic attack in their lifetime, according to Emma McAdam, MFCC. It could happen to you or someone you love.
Today, I'd like to share what has helped me. This wasn’t my last panic attack, but I learned how to reduce their intensity and resolve them more quickly.
The Difference between a Panic Attack and an Anxiety Attack
I didn’t want the paramedics to leave, but I wasn’t having a heart attack. They couldn’t stay all night; they had other callers to attend to. My blood pressure had started to come down, and I could call them again if necessary.
“Don’t look at your Apple Watch,” the paramedic advised as he escorted me from the ambulance back into my house. He meant the heart rate app on my Apple Watch. No chance of that, anyway. The very thought terrified me.
The mild sedative I’d taken at the start of the attack had now kicked in. I didn’t want to call the paramedics again. One of them had threatened to take me to the hospital if I called again. Caught between the fear of a recurrence and the paramedic’s threat, I somehow managed to fall asleep.
The next day, I worried my blood pressure would skyrocket again. Suddenly, I’d gone from someone who’d never had a panic attack to constantly feeling on the verge of one.
I learned that’s the definition of a panic attack.
According to Emma McAdam, MFCC, an anxiety attack is related to an upcoming trigger, like a speech, a medical appointment, or a performance review. The anxiety gradually builds as you approach the event. It can turn into a panic attack, but usually doesn’t.
Mayo Clinic defines a panic attack like this:
“A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. Symptoms include feelings of terror, fear, or apprehension, and can include physical sensations such as chest pain, shortness of breath, and dizziness.”
Whereas McAdam says panic attacks are the physical sensations of the stress response (Fight, Flight, or Freeze) in overdrive. Panic attacks are often triggered by fear of the physical symptoms, which can be very uncomfortable.
That’s exactly how it felt for me. I’d become afraid of the sensations of my own body, and I felt alone with this new challenge. It haunted me day and night because I’m always with my body.
The anxiety felt overwhelming, out of my control, and all-pervasive, but I was determined to figure this out.
What helped?
Panic Attacks Aren’t Dangerous
The paramedics told me my body could handle the high heart rate and blood pressure for a while. It had shaken wildly while lying in the ambulance, naturally releasing traumatic stress.
But their words hadn’t fully sunk in.
A few days later, my listening therapist explained that my body had been completing the stress cycle, releasing excess adrenaline. And yes, the listening program could trigger that.
I felt somewhat reassured. Now, I knew this had been a one-time set of unusual circumstances unlikely to happen again.
But my body wasn’t convinced. It still felt scared. Fear would crescendo at certain times of the day, but at least I began to have more periods of normality.
A few weeks later, I watched McAdams’ video on what to do when having a panic attack—the ‘anti-struggle’ or ‘roll with it’ method. She says the symptoms of a panic attack can feel uncomfortable and frightening, but a panic attack won’t hurt you.
The Mayo Clinic concurs that panic attacks aren’t life-threatening.
However, please consult with your healthcare provider to make sure your symptoms are not due to a medical condition that could be deadly.
McAdam gave me the reassurance I needed to relax more, but not yet completely. I’ve had four panic attacks since the initial stress attack. None were as severe as that first night. As I’ve gotten better at managing them, the panic attacks have decreased in intensity as well.
Realizing that panic attacks aren’t dangerous helped me tremendously. I could finally relax a little more.
Calming Techniques Don’t Always Work
Whether it’s a panic attack or especially if it’s the release of stored traumatic stress, calming techniques won’t necessarily work.
They don’t work for me if my system is already in high anxiety mode.
Instead, I need to get up and slowly walk around or sway gently from side to side, while telling myself, “These symptoms are uncomfortable, but they’re not dangerous.”
I listen to the cues my body gives me. One time, I felt the urge to dance, so I gently moved my arms and legs around. I never try to force a trauma release like intentionally shaking wildly. I move gently.
Orienting to the external environment also brings me into the present moment and reminds me that I’m safe. I let my eyes wander and rest on an object for a few moments, and then move my eyes to another spot. I feel my feet on the floor or the sensation of my hand holding the counter.
If it works for you, you can use the classic 5-4-3-2-1 grounding technique for reducing stress or anxiety, similar to orienting, which has been attributed to psychotherapist Betty Alice Erickson:
List out loud:
5 things you see
4 things you hear
3 things you touch
2 things you taste
1 thing you smell
I also tell myself, “This is 2025. I’m okay. I’m safe now.” Or, “I am here, I am safe, and I belong here.”
I do my best to be present with and curious about the sensations I feel, rather than resist or attempt to suppress them. When you resist the symptoms, you’re telling your brain they're dangerous, which can heighten the anxiety or panic attack. It might feel counterintuitive, but acceptance can help the body calm itself.
Staying present with the symptoms is challenging for me, but I’m getting better at allowing them, and by doing so, the panic attacks have lessened in intensity.
Once my symptoms start to calm, I might repeatedly brush my upper arms with the palms of my hands from the top of the shoulder to the elbow. This is a calming technique called Havening that evokes delta waves in the brain. I can’t start with calming techniques, but they can help once I’m moving in that direction.
McAdam walks you through this anti-struggle method for panic attacks in the video mentioned above. She also has a playlist of eight videos on how to stop panic attacks if you’d like to learn more or explore calming methods.
Compassion for the Human Condition
I’ve explored suggestions from both McAdam and Lyon to discover how to manage my panic attacks best.
I need:
Gentle movement
Accepting and staying present to the sensations
Reminding myself that panic attacks aren’t dangerous
A sedative on hand if needed.
You might need a different approach, but hopefully, reading this, you‘ll be more aware of the range of possibilities—from calming to movement.
The last month has been intense. At times, the panic attacks felt like more than I could bear. But the experience also opened my heart to the reality of the human condition.
Fear is a typical response to unexpected changes in our body. My heart goes out to everyone who has had to contend with the aftermath of a panic attack, a heart attack, or any frightening diagnosis.
The body is fragile, but our spirits can find a way forward if we trust ourselves and support one another.
Until Next Time
I’m not fully recovered, but I’m so much better. Thank you for your patience and understanding while my posts were irregular and in a different order.
Thank you for reading, supporting my work, and encouraging me. I’m so grateful for your presence!
Much love and best wishes to you, always.
xo Sandra
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Your story reminded me of a time I tried a meditation retreat early in my journey with meditation, thinking I'd become a Zen master overnight.
Instead, I spent most of my time fighting off panic, because suddenly, I was acutely aware of every twitch and throb in my body. It was like being trapped in a sensory overload chamber! I realized that, like you said, sometimes calming techniques just don't cut it. Your advice to move gently and ‘orient’ rings so true. I eventually took to pacing their garden like a caged tiger, muttering, “I am here, I am safe” to every passing dandelion. It wasn’t graceful, but it worked.
Sending you so much support as you continue on this path, and wishing you all the best in your ongoing recovery.
Sandra ....pretty scary...I heard a few stories....glad you are coping....not that I have experienced nor do I want to...but I do get anxious at time but find putting my body into action ( no matter how small ) gets me out of my mind -- I almost thinkin of PA as tremors after an earthquake ... Mother Earth releasing trauma after her plates shift