Calgary Psychology and Counselling — When Your Heart Races and the World Narrows — Understanding Anxiety & Panic (and What You Can Do)

Calgary Psychology

You’re sitting at your desk, the meeting’s about to start, and suddenly your chest tightens. Your breathing feels shallow, your vision tunnels, and a wave of dread washes over you. It feels urgent, overwhelming, as though you might lose control.
If you’ve ever been there, you’re not alone. What you’re experiencing might be the beginning of a panic attack, or part of an anxiety disorder. It’s terrifying — but there is help, and the story of what’s going on in your body and brain may offer some relief.

What Are Anxiety and Panic?
Anxiety refers to a future-oriented state of worry, tension or unease; the body is preparing for a perceived threat or challenge. American Psychological Association+1
Panic is more acute: intense fear or discomfort that peaks quickly, often with physical symptoms such as heart-palpitations, sweating, trembling, faintness, or a sense of unreality. According to the review by DeGeorge et al., panic disorder is characterised by recurrent unexpected panic attacks and persistent concern about further attacks. American Academy of Family Physicians
The two often overlap — people with anxiety disorders may experience panic attacks, and vice-versa — but the distinction helps us understand what’s happening.

Why Does This Happen?
There are multiple layers to why anxiety/panic occur. Here are key mechanisms grounded in research:

· Biological arousal: In anxiety and panic, the autonomic nervous system (especially the sympathetic branch) becomes activated. Your body goes into “fight or flight” mode — even when the threat isn’t physical or immediate.

· Cognitive-behavioural cycle: Worry about “what if” (anticipatory anxiety) fuels physiological arousal (faster heartbeat, breathing), which creates feedback into more worry (“What’s wrong with me?”) → amplification.

· Sensitisation: Research shows that repeated anxiety or panic can increase sensitivity of brain circuits (amygdala, insula) to perceived threats, meaning smaller triggers evoke stronger responses.

· Avoidance and conditioning: When you avoid situations that triggered anxiety, your brain may learn that avoidance is the only way to feel safe — this reinforces the cycle.

· Context and stress-load: Life stressors, trauma, sleep deprivation, caffeine, or substance use can all tip the balance, making anxiety and panic more likely.

What Does the Evidence Say About Treating It?
Good news: Anxiety and panic disorders are highly treatable, and there’s strong evidence behind certain approaches.

· Cognitive-Behavioural Therapy (CBT): Considered a first-line treatment for many anxiety/panic disorders. CBT helps you identify unhelpful thoughts (“I’m losing control”), challenge them, and change behaviours (like avoidance).

· Mindfulness-Based Therapies: A meta-analysis (Hofmann et al., 2010) found mindfulness-based therapy significantly improved anxiety and mood outcomes in clinical populations. PMC

· Medication: In certain cases, antidepressants (such as SSRIs) or anxiolytics may be appropriate. This should be considered in consultation with a psychiatrist or medical provider.

· Lifestyle & self-care: Regular exercise, good sleep hygiene, reduced caffeine/alcohol intake, healthy nutrition all contribute to anxiety reduction.

· Exposure and prevention of avoidance: For panic or phobia-related anxiety, gradual exposure to feared situations or bodily sensations helps reduce sensitivity and reinforce confidence.

5 Practical Strategies You Can Use Right Now
Here are some concrete tools you can apply today — or share with clients/participants if you’re using this in practice:

1. Grounding / Breath Work
When you feel the wave of panic rising: use the 4–4–6 breathing technique — inhale 4 s, hold 4 s, exhale 6 s. Repeat 3–5 times. This helps regulate the autonomic nervous system.

2. Name the Sensation
Say (silently or out loud): “This is anxiety. These are symptoms. They will pass.” Labeling reduces amygdala activation and helps regain control.

3. Brief Body Scan
Do a quick scan from head to feet: Notice where tension resides. Consciously soften that area (e.g., drop shoulders, unclench jaw). This helps break the cycle of physiological build-up.

4. Worry Postponement
If anxious thoughts arise (“What if I mess up?”), say: “I’ll schedule worry time at 5 pm today.” Then postpone the thought. This gives your brain permission to worry but in a contained way, reducing anticipatory anxiety.

5. Exposure Plan
Identify something you’ve been avoiding due to anxiety (a meeting, a crowded elevator, social invite). Break it into small steps. Do step 1 this week. Reward yourself. Gradual action rebuilds confidence.

Understanding Panic Attacks Specifically
If you’re experiencing panic attacks, the fear of having another one often becomes the next problem. It’s not just the attack — but the terror of it returning.
Techniques:

· Recognise symptoms as false alarms: Your body is reacting as if there’s danger, when there isn’t.

· Practice mini-exposures: Trigger mild versions of the sensations in a safe context (e.g., spin in chair to get dizziness) and notice you survive them. This trains your brain: “I can handle this.”

· Use a “panic plan”: Have a card or note you keep that says: “This will pass. It’s like a wave. I ride it out.” Keep it handy.

When to Seek Professional Help
While many people benefit from self-help and therapy, you should consider professional support if:

· Panic attacks are frequent, unpredictable, and limit your activities.

· Anxiety is chronic (6 months+) and interfering with daily functioning.

· You have suicidal thoughts, or substance use to cope.

· You have overlapping conditions (depression, trauma).
In such cases, a combination of therapy + (if needed) medication + lifestyle change is typically more effective than any single approach in isolation.

Takeaway
Anxiety and panic are not signs of weakness — they are signals that your brain and body are reacting to something it perceives as threat. The good news? You can intervene.

By understanding what’s happening (physiology + psychology), using evidence-based tools, and gradually facing what you’ve been avoiding, you re-build your confidence and widen your zone of comfort.
You are not alone, and you don’t have to wait for things to “get better on their own.” Start one small step today.

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