Supporting Yourself Through Panic
- Valentina
- Jun 5
- 2 min read
Updated: Jun 8
A Gentle Guided Practice for Moments of Intense Anxiety
Panic can feel overwhelming.
Your heart races.
Your breathing changes.
Your chest feels tight.
Your thoughts become louder and more urgent.
You may feel an intense need to escape, leave the situation, or find safety as quickly as possible.
If you've experienced panic, you are not alone.
Many people describe feeling as though they are losing control, having a medical emergency, or fearing that something terrible is about to happen.
Yet panic is not a sign of weakness.
It is a sign that your nervous system has become overwhelmed and is responding as though there is danger present.
Why Panic Feels So Intense
Panic activates the body's survival system.
When your brain detects a threat—whether that threat is real or perceived—it prepares you to protect yourself.
Your body may respond by:
Increasing your heart rate
Speeding up your breathing
Tightening muscles
Increasing alertness
Creating a strong urge to escape
These sensations can feel frightening.
Many people become caught in a cycle of fearing the sensations themselves.
For example:
"What if this gets worse?""What if I can't cope?""What if I embarrass myself?""What if something bad happens?"
The more frightening the sensations feel, the more activated the nervous system can become.
A Different Approach
Many people try to fight panic.
They try to push it away.
Control it.
Stop it.
Get rid of it as quickly as possible.
While this reaction makes complete sense, it can sometimes increase the struggle.
Instead, we can begin to approach panic differently.
Rather than asking:
"How do I make this stop?"
We can gently ask:
"How can I support myself through this moment?"
This shift can reduce the battle with anxiety and help us reconnect with our ability to cope.
Supporting Yourself Through Panic
The guided practice below was created to help you during moments of intense anxiety or panic.
It combines:
Grounding exercises
Gentle breathing
Bilateral tapping (commonly used in EMDR therapy)
Compassionate self-support
Nervous system regulation techniques
The purpose is not to eliminate anxiety immediately.
Instead, the practice aims to help you:
Feel more connected to the present moment
Support your nervous system
Reduce the fear of panic sensations
Stay with yourself with greater compassion
Before You Begin
This practice includes gentle bilateral tapping.
Bilateral tapping involves alternating left and right taps on your thighs or shoulders.
This technique is commonly used in EMDR therapy and grounding exercises to support emotional regulation and present-moment awareness.
Participation is always optional.
You are free to take what feels helpful and leave the rest.
Listen to the Recording
🎧 Supporting Yourself Through Panic
A guided practice for moments of intense anxiety and panic.
A Reminder
If panic is present right now, see if you can pause for a moment and remember:
A part of you feels frightened.
A part of you wants to escape.
And another part of you is already taking steps to care for yourself.
You do not need to have all the answers.
You do not need to make the feelings disappear.
You only need this moment.
One breath at a time is enough.
About the Author
Valentina de Rogatis, Clinical Psychologist
I provide compassionate, evidence-based therapy for anxiety, panic, trauma, and emotional wellbeing through TheSpaceForYou.
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