Understanding Panic Attacks: How Your Body is Trying to Tell You Something

Have you ever had a panic attack? It's not just all in your head. Your heart starts racing, your chest tightens, and it feels like everything is closing in. It's terrifying, I know—but the truth is, your body's not turning against you. It's trying to communicate something important. It's trying to send you a message, and as a Black woman, I know how easy it is to ignore what our bodies are telling us. We've been conditioned to push through, stay strong, and keep going—but that's not always the answer.

What Is a Panic Attack?

When a panic attack hits, it comes like a wave—fast and overwhelming. Your heart races, and it can feel like everything is spiraling out of control. It's as if your body is demanding your attention, even when you're not in immediate danger. For Black women, we often carry the weight of stress, generational trauma, and the pressure of holding it all together. Society expects us to be strong and unbreakable. But that pressure builds up; sometimes, it's too much for our minds and bodies to handle. That's when panic attacks show up.

Anxiety vs. Panic Attacks

Anxiety usually creeps up slowly—it's that constant worry in the back of your mind that never really goes away. But a panic attack? That feels like your body is smashing the emergency button. One moment, you're fine; the next, you're in crisis mode. Even though it seems sudden, a panic attack is often your body's way of reacting to something deeper that's been building for a while.

Why Does This Happen?

Our bodies are wired with a fight-or-flight response that's supposed to protect us. Back in the day, it helped keep us safe from real physical threats. But now, it gets triggered by stress, fear, or unresolved emotions—even when there's no actual danger around.

During a panic attack, your brain misinterprets these feelings as danger, triggering the amygdala (the part of your brain responsible for detecting threats) and kicking your body into high alert.

Here's what happens in your body:

• Adrenaline Hits: Your body floods with adrenaline, getting ready to either fight or flee. Your heart races and your muscles tense up.

• Breathing Gets Shallow: You start breathing faster to get more oxygen, but this can make you feel dizzy, or like you're about to pass out.

While it feels terrifying, it's your body's way of protecting you—even when there's no immediate danger. And for us, especially as Black women, it's easy to overlook these signs when we're always in survival mode.

What Is Your Body Trying to Tell You?

Panic attacks are more than just scary moments—they're messages from your body, letting you know something's not right. Here's what they could be telling you:

You're Carrying Too Much

We often juggle everything—family, work, our communities—and don't take enough time to care for ourselves. Panic attacks can be your body's way of saying, "I can't do this anymore. Something has to give."

Your Emotions Are Bottled Up

Suppressing emotions like sadness, anger, or fear doesn't make them go away. It just pushes them deeper. Eventually, they resurface in the form of panic attacks, forcing you to confront what you've been trying to avoid.

You Need to Rest

We're taught to be strong and keep going no matter what, but rest is essential. Your body will tell you when you've been pushing too hard for too long.

You Don't Feel Safe

For some of us, trauma and past experiences leave us feeling unsafe, even in situations where we should feel secure. Panic attacks might be your body's way of saying, "Something isn't right here."

How to Respond to Panic Attacks

Panic attacks are scary, but there are ways to respond that help you get through them and, more importantly, address what's causing them.

Ground Yourself

When a panic attack hits, try focusing on something around you. Feel your feet on the ground, breathe deeply, and remind yourself that you're safe in this moment. It's easier said than done, but grounding exercises can help calm your mind and body.

Let Out Your Emotions

Write, cry, scream—whatever you need to do to release the emotions you've been holding in. Letting them out in a healthy way helps prevent them from building up and triggering another attack.

Give Yourself Time to Rest

Sometimes, the most radical act of self-love is to rest. Step away from the things that are draining you, even if only for a little while. Prioritize your well-being before anything else.

Seek Support

Don't feel like you have to handle this on your own. Therapy can be a safe space to unpack what's behind your panic attacks and get the support you need.

Why Panic Attacks Matter

The most important thing to remember is that panic attacks aren't a sign of weakness. They're a sign that your body needs help, whether it's more rest, more self-care, or support in dealing with unresolved emotions. As Black women, we carry so much on our shoulders, but we don't have to carry it alone.

If you've been dealing with panic attacks and are ready to stop just surviving and start thriving, I'm here to help. At Walk With Me Counseling Center in Chicago, Illinois, we work with people who want to heal, grow, and take control of their lives again. Schedule a free consultation, and let's start your healing journey together.