If you’ve ever experienced a panic attack, you know how overwhelming and terrifying it can be. But if panic attacks or constant anxiety have become a recurring part of your life, you may find yourself asking, Why do these keep happening? How can I stop them from controlling my life? In this post, we’re going to explore exactly that. You’ll learn why traditional coping methods like breathing exercises and grounding techniques don’t always provide long-term relief and how a different approach can help you truly overcome panic for good.

Here’s a little preview of what we’ll cover:

• Why traditional coping methods don’t work for panic attacks long-term
• 3 myths about panic attacks that might be keeping you stuck
• 2 techniques that can help you beat panic attacks for good

Why Panic Attacks Keep Happening

You’ve probably tried it all—breathing techniques, grounding exercises, distractions—and maybe they work in the moment. But the panic just keeps coming back, sometimes even stronger than before. That’s because the root cause of panic attacks isn’t being addressed with these methods. Coping skills, while helpful temporarily, often don’t break the cycle of anxiety.

Here’s the truth: panic attacks feed off of avoidance. When you try to escape the discomfort—whether it’s a racing heart, sweating, or that overwhelming feeling of dread—you’re telling your brain that these sensations are dangerous. And because your brain wants to keep you safe, it will send out those panic alarms every time it senses similar discomfort. This strengthens the cycle, and soon you find yourself in panic mode whenever any anxiety arises.

The Power of Facing Your Fears

So, what should you be doing instead? This is where techniques like Exposure and Response Prevention (ERP) and Acceptance and Commitment Therapy (ACT) come into play. These strategies teach your brain a new response to anxiety, panic, and discomfort. Rather than avoiding those uncomfortable sensations, ERP encourages you to face them head-on. You stop performing “safety behaviors” (like calming down or avoiding situations), and over time, your brain learns that these sensations are not actually dangerous.

With ACT, it goes a step further. You not only face the discomfort, but you also learn to accept it as part of the human experience. This means saying, “I feel panicky, and that’s okay,” or “My heart is racing, but I don’t need to react to it.” It’s about letting the feelings be there without trying to change or escape them.

Why Traditional Coping Skills Don’t Work 

You might wonder, Why can’t I just calm down when I feel panicked? The problem with trying to urgently calm down is that it’s a form of escape. The more you try to get away from the feelings, the more you reinforce the idea that they are something to fear. The real breakthrough comes when you stop running from the panic and start letting it be there. That’s when your brain learns it doesn’t need to hit the panic button every time anxiety shows up.

Busting Panic Attack Myths

Before we go further, let’s clear up some common myths about panic attacks:

• Myth 1: Panic attacks can hurt you. False. While panic attacks can feel physically terrifying, they can’t cause you any real harm.
• Myth 2: You should always try to calm down during a panic attack. Actually, the opposite is true. Calming down reinforces the fear, making future panic attacks more likely.
• Myth 3: Panic attacks will always be part of your life. This is a tough one because it can feel so real when you’re in the middle of it. But with the right strategies, you can teach your brain to stop responding with panic.

Breaking the Cycle 

I’ve worked with countless people who felt like prisoners in their own bodies, convinced that panic was just something they’d have to live with forever. But once they started using ERP and ACT, everything changed. They stopped running out of grocery stores when panic hit, they stayed in public spaces a little longer, and eventually, the panic began to lessen—and then it stopped altogether. This happens when you start facing your panic instead of running from it. Your brain learns that it doesn’t need to sound the alarm anymore.

The Rise Above Panic Guide

If you’re tired of letting panic attacks control your life and you’re ready to take action, I created something just for you. It’s called Rise Above Panic: A 10 Episode Guide to Crushing 10 Out of 10 Anxiety. For $27, you’ll get practical strategies to help you stop running from panic and start facing it head-on. You’ll learn how to expose yourself to anxiety and uncomfortable sensations without letting them take over. And you’ll find the freedom to live your life without constantly trying to fight anxiety.

This guide is packed with real and actionable tools that I’ve seen transform lives. You can listen to the podcast episodes anytime, and even download them to your phone for quick access when you’re in the thick of it. Head here to get started.

If You’re Still Having Panic Attacks 

If you’re still having panic attacks, it’s not because something is wrong with you or that you haven’t tried hard enough. You just haven’t been given the right tools. Panic attacks thrive on avoidance, but with the right strategies—like ERP and ACT—you can break that cycle. You don’t have to live your life in fear of anxiety. It’s time to face it head-on, take control, and live your life freely.

Remember, facing your fear is the only way through. You’ve got this!

Keep doing all the hard things. Bye for now.

👏 Unlock your free 40-minute video on “5 Must-Know Strategies for Handling Anxiety and Intrusive Thoughts”: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jennaoverbaughlpc.com/strategies⁠⁠⁠⁠⁠⁠⁠⁠

🧠 Start your transformation today with the Mental Compulsion Mini Course referenced in this episode: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jennaoverbaughlpc.com/mental-compulsions⁠

💪 Ready to conquer OCD/anxiety? Explore The OCD and Anxiety Recovery Blueprint – with or without a therapist: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jennaoverbaughlpc.com/blueprint⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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