Understanding Panic and Perspective

1. What Happens in the Brain During Panic?

When we perceive a threat; whether physical or emotional, the brain activates the fight, flight, or freeze response. The amygdala (the brain’s alarm system) signals danger, and stress hormones like cortisol and adrenaline are released.

This response:

• Increases heart rate

• Speeds up breathing

• Narrows focus

• Reduces logical thinking

This is why it feels difficult to ‘think clearly’ during crisis. Your brain is prioritizing survival, not reasoning.

2. Why Breathing Works

Slow, deep breathing activates the parasympathetic nervous system, which is responsible for calming the body. This is also called the 'rest and digest' system.

Intentional breathing:

• Slows the heart rate

• Reduces stress hormones

• Signals safety to the brain

• Restores access to rational thinking

Even 60–90 seconds of focused breathing can begin to regulate the nervous system.

3. What Is Cognitive Reframing?

Cognitive reframing is a therapeutic technique that involves identifying automatic negative thoughts and replacing them with balanced, evidence-based alternatives.

Instead of:

“This is a disaster. I can’t cope.”

We shift toward:

“This is difficult, but I have managed challenges before.”

This process does not deny reality, it creates perspective.

4. The Power of Breaking Problems Down

Large, undefined problems trigger overwhelm. When challenges are divided into smaller, achievable steps, the brain experiences success and regains a sense of control.

Small achievements:

• Increase confidence

• Reduce helplessness

• Build resilience

• Strengthen problem-solving ability

5. When to Seek Support

If panic:

• Feels frequent or intense

• Interferes with daily functioning

• Causes avoidance of important responsibilities

• Leads to persistent anxiety or low mood

Professional support can provide structured tools, coping strategies, and a safe space to process challenges. You do not have to wait until things feel unbearable to ask for help.

Quick Regulation Techniques

• 4-6 breathing (inhale for 4, exhale for 6)

• Grounding exercise: name 5 things you see, 4 you feel, 3 you hear

• Write down the problem and list only factual statements

• Identify one small action you can take today

The strategies described above are supported by established research in Cognitive Behavioral Therapy and neuroscience, particularly studies exploring the body’s stress response and the impact of thought patterns on emotional regulation.