Searching for ways to stop a panic attack fast? You’re not alone. “How do I stop a panic attack?” is one of the most Googled mental health questions around the world. What many people don’t realize is that panic attacks aren’t always random. If you’ve experienced trauma, panic might be your body’s way of reacting to past danger—not current threat.
What You’ll Learn in This Article:
- What a panic attack feels like
- How trauma can trigger panic symptoms
- Five strategies to regulate your nervous system
- When to seek trauma-focused therapy
- Links to trusted mental health resources
What Is a Panic Attack?
A panic attack is a sudden wave of fear or discomfort that comes on quickly—usually within minutes. It can feel overwhelming, and often includes:
- Chest pain or tightness
- Shortness of breath or hyperventilation
- Shaking, tingling, or numbness
- Dizziness or feeling detached from your surroundings
- A sense of losing control or fear of dying
Why Trauma Can Trigger Panic Attacks
Many people assume panic attacks are caused by stress or anxiety alone. But in therapy, I often see something deeper: unresolved trauma. Panic can be triggered by things like:
- Loud noises, crowds, or sudden changes
- Feeling out of control or emotionally overwhelmed
- Moments of closeness or vulnerability
These experiences can activate your body’s fight, flight, freeze, or fawn response—a survival system designed to protect you from danger. If you’ve lived through trauma, your nervous system may still be on high alert. Panic that feels like it comes out of nowhere may actually be a trauma response.
What Helps During a Panic Attack?
Panic symptoms often reflect a dysregulated nervous system. In trauma-informed therapy, the goal isn't to distract from panic—but to help your body recalibrate to a state of safety.
Here are five research-supported ways to regulate during acute panic:
- Orient to Safety. Gently scan your environment. Name 3–5 neutral or calming things you can see. Let your eyes move slowly and deliberately. This engages your social engagement system and helps the brain recognize that the threat has passed.
- Focus on a Long, Slow Exhale. Rather than deep inhales, which may increase arousal, focus on slowing the exhale. Try: inhale for 4 seconds, exhale for 6–8 seconds. This activates your parasympathetic nervous system, helping your body downshift from panic.
- Somatic Anchoring. Notice what feels most stable in your body—your feet on the floor, your back against a chair. Press down gently with your heels or hands. This will help to re-orient you to the present moment.
- Cognitive Reappraisal. Use short, tolerable statements that engage your thinking brain (prefrontal cortex):
- “This is uncomfortable, not dangerous.
- “My body is reacting, but I am safe now.”
- “This will pass.”
- Avoid long affirmation that feel untrue - stick with realistic truths that help reframe the experience.
- Allow the Adrenaline to Settle. After a panic attack, you may feel shaky or wired. That’s not failure—it’s adrenaline still moving through your system. It can take 20–60 minutes for stress hormones to clear. Instead of pushing through, support your recovery with:
- Gentle movement (like walking)
- Hydration
- A quiet, low-stimulation environment
- This helps your nervous system return to baseline naturally.
When Panic Attacks Keep Happening
If panic attacks are frequent—or connected to certain memories, situations, or emotions—it may be time to explore trauma-focused therapy. At Genovese Trauma & PTSD Recovery in Edmonton, therapy is designed to go deeper than symptom management. We work to help your nervous system feel safe again by addressing the underlying trauma, not just surface anxiety.
Therapeutic Approaches Tailored to Your Recovery
I use evidence-based methods that are proven to reduce panic and trauma symptoms, including:
- EMDR Therapy (Eye Movement Desensitization and Reprocessing)
- Cognitive Processing Therapy (CPT)
- Prolonged Exposure Therapy (PE)
These approaches help the brain reprocess painful memories so that past danger stops feeling like a present threat.
➡️ Learn more about trauma therapy in Edmonton
In-Person and Virtual Therapy Options
If panic symptoms are interfering with your daily life, you don’t have to face it alone.
- In-person appointments begin early Fall, 2025 at my Glenora office in Edmonton
- Virtual therapy available now for adults in Edmonton, and across Alberta
🔗 Book a free consultation or get in touch
Panic doesn’t mean you’re broken.
It means your body might still be trying to protect you from something that already ended. And with the right support, that cycle can shift.
Maddalena Genovese, Registered Psychologist
Genovese Trauma & PTSD Recovery
www.genovesetrauma.ca
