Why Do I Keep Having Panic Attacks?
If you have ever experienced a panic attack, you know just how scary it can feel. Many times, panic attacks seem to appear out of nowhere and may feel incredibly hard to stop. You may be feeling frustrated or that you don’t have control, wondering “why do I keep getting panic attacks?”. You are not alone. Millions of people experience panic attacks. Sometimes daily, sometimes only around a certain time of the year, or they may experience just one or two throughout the years.
This post will help you understand WHY you may be experiencing panic attacks, HOW panic attacks happen, and WHAT you can do to manage them and reduce them.
What Is A Panic Attack?
A panic attack is a sudden, intense wave of fear or discomfort that peaks within minutes. The symptoms below are common physical and mental experiences people will experience:
Rapid heartbeat
Shortness of breath
Chest pain
Dizziness
Shaking or sweating
Nausea
Numbness or tingling
A sense of detachment from reality (derealization or depersonalization)
Fear of losing control, going crazy, or dying
Racing thoughts
Some people experience unexpected panic attacks, when they occur "out of the blue" with no obvious trigger. Others have panic attacks which are triggered by specific situations, such as public speaking, being in a crowd, or remembering a traumatic event.
Why Panic Attacks Happen: Brain and Body Mechanics
Understanding panic attacks requires a look at the brain’s fear circuitry, particularly the amygdala, hypothalamus, and brainstem.
Amygdala Activation: The amygdala is the brain’s smoke detector. When it detects a potential threat (real or perceived), it sends out signals that initiate the body's fight-or-flight response.
Hypothalamus & Autonomic Nervous System: The hypothalamus receives the alarm and activates the autonomic nervous system. This causes a surge of adrenaline, increased heart rate, shallow breathing, and muscle tension, priming the body to flee or fight.
Feedback Loops: The brain monitors these bodily changes. If sensations like a racing heart or dizziness are interpreted as dangerous, the brain doubles down on its panic response, amplifying the attack.
Over time, the brain may begin to misfire, interpreting harmless bodily sensations or emotional stress as threats. This leads to sensitization, where the fear system becomes hyper-reactive, making future attacks more likely.
Why Do Panic Attacks Become Recurrent?
Several factors contribute to recurring panic attacks:
Genetics: A family history of anxiety or panic disorders increases vulnerability.
Stress: Ongoing life stress, even when subtle, can keep the nervous system on edge.
Trauma or past experiences: Traumatic events can rewire the brain’s fear pathways, making it easier for panic to be triggered.
Cognitive patterns: Catastrophic thinking (“What if I have a heart attack?”) fuels the fear loop.
Avoidance: Avoiding places or situations associated with panic may reinforce the belief that they are dangerous, increasing long-term anxiety.
Why Do Panic Attacks Sometimes Happen "Out of Nowhere"?
One of the most confusing and distressing aspects of panic attacks is when they occur without warning. with no immediate stressor or trigger. This can leave you feeling helpless, confused, and constantly on edge, wondering when the next one will strike.
But while panic attacks may feel random, there are often underlying mechanisms at play, both physiological and psychological, that help explain why this happens.
1. Stress Build Up
2. Your Body Has Been Conditioned To Panic
3. Nervous System Dysregulation
4. Sleep and Hormonal Factors
5. Trauma and Memory Triggers
What Can I Do To Manage Them?
There are many ways to take back control and reduce the severity and frequency of your panic attacks. Listed below are things you can start doing on your own. Therapy is also recommended to help you address possible past trauma or experiences that could be the root of your panic attacks in a safe space.
IDENTIFY: Try to start to identify your warning signs that a panic attack is coming. Notice things like your stress level, how much sleep you’re getting, or frequent physical sensations like rapid heart rate or shakiness.
TIP: Start a panic tracking journal in your phone or in a notebook. This will help you to identify and notice patterns and warning signs.
REGULATE: Utilize vagus nerve exercises to calm your body’s panic response and regulate your nervous system. Vagus nerve stimulation slows your heart and breath rate, improves emotion regulation, and interrupts the fear and panic loop.
TIP: See our blog article on Vagus Nerve Exercises and pick a few to start utilizing on a daily basis.
PLAN: Create a panic safety plan that includes calming techniques, sensory soothing tools (soft blanket, sour candies, essential oils, etc.), and support contacts. Have this plan accessible throughout your home, on your phone, and share with your support system.
TIP: Ask your supports to keep a copy with them at all times so they can assist you in calming your body and mind to stop the panic attack. They can help walk you through the steps to keep you safe and regulate your nervous system.
Recurrent panic attacks can feel disorienting, terrifying, and isolating, but they are not your fault, and they are not permanent. Understanding how your brain and body respond to perceived threats is the first step in regaining control. With the right tools and support, panic no longer has to rule your life.
If you or someone you love is struggling with panic attacks, consider reaching out to a licensed mental health professional who specializes in anxiety disorders. You deserve to heal and feel safe.
