It's not because you're 'weak.' Panic disorder is proof that your body is trying its best to protect you.

I, too, have experienced sudden, intense heart palpitations, cold hands and feet, and difficulty breathing several times in the past.

Sometimes it came on suddenly, but there were also times when I felt like, 'I think those palpitations from before might be coming back...' (anticipatory anxiety).

For me, when those symptoms appeared, it was during a time when various stresses from work, childcare, and other areas were piling up.

'It's happening because I'm weak.'

I don't know how many times I've heard these words from people who have experienced panic attacks. (I have also thought that way myself at times.)

But first, let me tell you clearly.

That is not the case.

Panic disorder is by no means caused by your heart being weak.

The 'alarm system' in your brain is just working a little too hard

Panic disorder, to use an analogy, is a state where the 'alarm system' in your brain has become a little too sensitive.

An alarm that should only go off when there is real danger suddenly starts ringing even in safe places or when there is nothing wrong at all.

In other words, it is a state where your body is trying too hard to protect you.

You are not 'weak'; rather, your body has been working hard for you all along.

Just by reframing it that way, doesn't your perspective on yourself become just a little bit kinder?

Three 'charms' to help you when an attack occurs

When a panic attack happens, your mind goes blank.
'I might die right here.'
Feeling that way is by no means strange.
It is a very natural reaction.

That is precisely why knowing how to cope with it 'now,' while you are not having an attack, will become a 'charm' that protects you.

1. Try focusing only on 'exhaling' your breath

During an attack, you may unconsciously breathe in too much. This leads to hyperventilation, which creates a vicious cycle where you feel even more distressed.

The key is to focus on 'exhaling' rather than 'inhaling'.

Try to breathe out slowly, deeply, and steadily. Inhale for 4 seconds, and exhale over 7 to 8 seconds. It's okay if you can't do it perfectly.

Make the exhale longer than the inhale. If you can just focus on that, it is enough.

2. Use your five senses to return to the 'here and now' (Grounding)

During an attack, your consciousness can be swallowed by fear, and your sense of reality may suddenly drift away.

When that happens, gently use your five senses to bring your consciousness back to the here and now.

• Gently focus on the sensation of your feet touching the floor.
• Count three 'objects' or 'colors' you see around you slowly in your mind.
• Gently touch a cold plastic bottle or a wall with your palm.
• Quietly listen to sounds coming from far away.

This is a technique called 'grounding.'
It gently anchors your mind to the 'present' through physical sensations.

You don't have to do all of them.
Just one that feels doable is enough.

3. Gently remind yourself that 'this will not take my life'

Your heart is racing, and you can't breathe. I know that fear is truly overwhelming.
As anyone who has experienced it knows, it feels incredibly terrifying, doesn't it?

However, every attack has a peak.
And that peak will always pass.

Keep this knowledge 'tucked away in a corner of your mind.'
Just doing that should give you the strength to hold on a little longer when the next attack comes.

Conclusion

To you, who are facing panic disorder:

You are not weak.
Your body is simply trying its hardest to protect you.
However, it is currently in a state of trying too hard.

That 'overworking alarm' can be calmed down properly with the right care.

You don't have to carry this alone.

If the attacks continue or if daily life becomes difficult, please do not hesitate to seek help from a medical institution.