Breaking the Cycle of Panic Attacks: A Guide to Effective Therapy
Understanding Panic Attacks and How Therapy Can Help
Panic attacks can feel terrifying. They often arrive suddenly, bringing intense physical sensations like a racing heart, shortness of breath, dizziness, or chest tightness. Mentally, they can trigger overwhelming fear, feelings of losing control, or even the sense that something catastrophic is about to happen. For someone experiencing a panic attack for the first time, it can feel like their body and mind are betraying them.
Unfortunately, panic attacks are more common than many people realize. Research suggests that approximately 2–3% of adults experience panic disorder, while many more may experience occasional panic attacks during times of stress.
Understanding what a panic attack is, why it happens, and how therapy can help is the first step toward regaining a sense of calm and control.
What Causes Panic Attacks?
Panic attacks are often the result of a complex interaction between the brain, body, and environment. Stress, major life transitions, trauma, or certain medical conditions can contribute. Additionally, people with a family history of anxiety may be more predisposed.
During a panic attack, the body’s “fight or flight” response is activated, even when there’s no immediate danger. This explains why physical symptoms can be so intense and why it feels as though the body is in crisis. Often, after the first panic attack, a person may develop a fear of future attacks, which can lead to avoidance behaviors or heightened anxiety — creating a cycle that can feel impossible to break.
How Therapy Can Help
Therapy is highly effective in helping individuals understand, manage, and reduce panic attacks. One of the most widely used approaches is Cognitive Behavioral Therapy (CBT), which helps clients identify and challenge the thoughts that trigger panic and anxiety. Through CBT, you learn practical strategies to respond to physical sensations and intrusive thoughts in healthier ways.
Moreover, therapy provides a safe, supportive space to explore underlying stressors, trauma, or emotional patterns that may contribute to panic attacks. Many people find that simply understanding why attacks happen and learning coping tools reduces the fear of the next attack — which, in itself, often reduces their frequency.
Additional Benefits of Therapy
Beyond symptom management, therapy can help improve overall emotional resilience. Clients learn relaxation techniques, grounding strategies, and mindfulness practices that help calm the nervous system. Additionally, therapy strengthens coping skills that are useful in everyday stress, not just during panic attacks. Over time, people often notice they feel more confident, in control, and empowered in their own lives.
Taking the First Step
If panic attacks are affecting your life, it’s important to remember that you don’t have to face them alone. A trained therapist can guide you through understanding your triggers, developing coping strategies, and building confidence in your ability to manage panic. Therapy offers not just relief from symptoms, but also insight, support, and lasting skills for emotional wellness.
At Jamie Leonard, MEd, LPC-S, I provide compassionate, evidence-based therapy for panic attacks and anxiety, both in-person in Frisco, Texas, and through secure Telehealth across the state. Together, we can create a safe space to explore what’s happening, understand your body and mind, and develop practical tools to reclaim calm and confidence.
If panic attacks are impacting your daily life, reach out today — you don’t have to navigate this alone, and support is available.
