When Your Body Feels Like the Enemy: Understanding Panic Attacks

Have you ever felt like your heart was about to explode from your chest, like your lungs forgot how to work, or like every fiber of your being was warning you that something terrible was about to happen—even when there’s no obvious reason? If so, you’re not alone. These intense, physical sensations can be part of a panic attack, and in those moments, it can feel like your body has turned against you. 

Panic attacks are more common than many people realize. They can affect anyone—regardless of background, identity, or life experiences—and often arise suddenly, without warning. Even when your mind knows that you’re not in danger, your body may still respond as if you are.

So, what’s really going on in your body during a panic attack? 

What Is a Panic Attack?

A panic attack is a sudden surge of intense fear or discomfort that brings on powerful physical symptoms, often in the absence of immediate danger. These episodes can occur unexpectedly, in any setting: while driving, shopping, or even relaxing at home.

Most panic attacks peak within minutes and may last anywhere from 5 minutes to an hour. Even after the most intense symptoms fade, lingering effects like fatigue, tension, or emotional exhaustion can persist long afterward.

The Science Behind the Symptoms

To understand panic attacks, it helps to look at how your nervous system responds to perceived threats—especially through your body’s automatic survival response.

Common Symptoms of a Panic Attack

When a panic attack occurs, the sympathetic nervous system (often referred to as your body’s “emergency response team”) activates. This is part of the fight-or-flight response, which is designed to help you respond quickly to danger. While this system evolved to protect us from life-threatening situations, it can sometimes be triggered in situations that aren’t physically dangerous, but that the body perceives as such.

Common symptoms can include:

• rapid heart rate

• sweating

• trembling or shaking

• shortness of breath or tightness in the chest

• chest pain or discomfort

• nausea or upset stomach

• dizziness, lightheadedness, or feeling faint

• numbness or tingling

• feeling out of control

• feeling disconnected or detached from your body or surroundings

• a fear that something terrible is happening, including fear of dying

Your Body’s Alarm System: The Amygdala and the Fight-or-Flight Response

At the center of this response is the amygdala—a small, almond-shaped part of the brain that is responsible for detecting danger and triggering survival mechanisms. When the amygdala perceives a threat, it activates the fight-or-flight response, releasing stress hormones like adrenaline to prepare you to respond quickly. It is a survival mechanism that originally evolved to save our ancestors from physical threats like predators. However, during a panic attack, the amygdala becomes hyperactive, sounding an alarm even when no immediate danger is present.

This response is entirely automatic—it’s not something you consciously control and, instead, is your body’s way of trying to protect you and keep you safe.

This system can be life-saving in truly dangerous moments—like when you instinctively jump back from a speeding car. But sometimes, it can become activated in situations that aren’t actually life-threatening—such as being triggered by past trauma, periods of high stress, or emotional overload. In those moments, your body responds with the same urgency, as though you’re in immediate danger, even if the current situation doesn’t reflect that level of threat. The fear and physical symptoms are very real—they’re just happening in response to a threat that may not be immediately present or proportionate to what’s actually happening.

Making Peace with Your Body: From Enemy to Ally

Understanding what’s happening inside your body and why is a powerful and validating step toward healing. Your body is not betraying you—it’s trying to protect you the best way it knows how. These symptoms are part of a built-in survival system that may be reacting to current stress, past experiences, or patterns your nervous system has learned over time.

Reminding yourself that symptoms of panic attacks are uncomfortable, and often scary, but not dangerous can help to soften their intensity. They will pass, and they are not a sign that something is wrong with you.

You are not overreacting, and you are not broken. With the right support—whether that’s therapy, community, self-care, medication, or a combination—you can learn to understand and work with your body’s signals, rather than feeling like you have to fight them. Many people find relief through grounding techniques, mindfulness, and compassionate mental health care.

You Are Not Alone

If you’re experiencing panic attacks, reaching out for support can be an important and empowering step. You are not alone, and you don’t have to navigate this alone. Healing is possible—and you deserve support that meets you with understanding, compassion, and care.