“It will pass”… or will it?
After a first panic attack, many people think: „This must have been a one-off. I was tired, stressed. It will pass.” And yes, sometimes nothing happens for a long while after an episode. But then another comes. And another. After a while, not only the attack itself, but the worry about the next one starts to weigh on everyday life.
Panic disorder isn’t like a cold you can sleep off. If we don’t address it, it often doesn’t fade; it weaves itself more and more into your daily life. That’s because certain behaviors and thoughts that seem calming actually keep the problem going.
What keeps panic attacks going?
Avoidance: the invisible cage
Imagine you have a panic attack in a shopping mall. Next time, you simply don’t go. Then it happens on a bus, so you start walking everywhere. Then in a doctor’s office, and you begin postponing check-ups.
Avoidance soothes in the short term: „If I don’t go there, nothing bad will happen.” But in the long term, more and more places become “dangerous,” and your world shrinks. It’s like building an invisible cage around yourself, each avoided situation adding another bar.
Fear of fear: when your body becomes suspicious
Panic isn’t only about external situations; it’s also about how we monitor our bodies. Heart racing? „What if it’s a heart attack?” Dizziness? „I’m going to faint!” Shortness of breath? „I’ll suffocate!” What’s underneath is the over-interpretation and catastrophizing of sensations that are otherwise natural.
The brain acts like an oversensitive alarm system: it reacts to every tiny signal, and fear amplifies the symptoms. That’s how the vicious circle forms: fear creates bodily symptoms, the symptoms trigger more fear, and suddenly you’re in the middle of another attack.
fear → bodily symptoms → even more fear → panic attack
Thoughts that won’t let you rest
Panic attacks often come with frightening thoughts:
“I’m going to lose my mind.”
“I’m losing control.”
“No one will help if something happens.”
These thoughts are not only scary; they can be highly convincing. The more often they appear, the more we believe them. Our thoughts affect how we feel, so if there’s danger in our mind, the body responds as if the danger were real.
What happens if you don’t seek help?
If these mechanisms run unchecked, panic disorder becomes more deeply embedded. More and more situations feel frightening and more and more things end up on the “forbidden” list. You may find you no longer dare to travel, socialize, work, or even stay alone.
The world narrows, your sense of freedom shrinks, and anxiety grows larger.
Good news: there is a way out
Panic disorder is not permanent. There are effective methods that help you regain a sense of control. Cognitive behavioral therapy (CBT), for example, helps you identify and rewrite fear-provoking thoughts, and gradually guides you back into situations you currently avoid. Psychodynamic (analytic) therapy explores the sources of anxiety; mindfulness helps you be present with your thoughts without judgment; and relaxation practices are useful tools for reducing stress.
You don’t have to “learn to live with it”. You can overcome it.
Don’t stay alone with it
If you recognized yourself in the lines above, it’s important to know: you are not alone. Panic disorder is not a sign of weakness but a treatable condition. Reaching out for help is the first step toward recovery, and it is already an act of great courage.
