My First Panic Attack Wasn’t What I Expected

It happened in a grocery store, of all places.
Fluorescent lights buzzing overhead, carts clattering down narrow aisles, music I couldn’t quite tune out.
I was standing in front of a wall of cereal boxes—bright colors blurring into each other—and I suddenly froze.

I couldn’t decide.
I couldn’t breathe.
My chest tightened like a vice, my vision tunneled until the world narrowed to a pinpoint, and the sounds around me—beeps, voices, footsteps—grew unbearably loud and impossibly far away, all at once.

And then I was crying. Right there, in aisle seven, surrounded by strangers who probably had no idea what was happening.

That was my first panic attack. And it was nothing like I thought it would be.

What Panic Attacks Really Feel Like

Before that moment, I thought panic attacks were just “being really anxious.” Maybe a little sweaty, maybe some fast breathing.
But the truth? They can feel like your body has been hijacked.

Here are some common sensations people describe:

• A racing or pounding heart

• Shortness of breath, or the terrifying sense you can’t breathe

• Tunnel vision, dizziness, or feeling faint

• Numbness in hands or face

• A choking sensation

• Shaking, sweating, or feeling overheated

• An intense fear that something awful is happening—like you’re losing control or even dying

When it happened to me, I remember thinking: This can’t be anxiety. Something is seriously wrong. That’s how real it feels.

Why Panic Attacks Show Up

Panic attacks often arrive without warning, which makes them extra scary. But underneath, they’re usually a mix of body and brain trying (ironically) to keep you safe.

Here are a few reasons panic can show up:

• Stress overload: When you’ve been carrying too much for too long, your nervous system may “snap” into fight-or-flight mode suddenly.

• Underlying anxiety: Sometimes, panic attacks are part of a broader anxiety pattern.

• Trauma or past overwhelm: Panic can echo an old survival response, even in everyday places like a grocery store.

• Body triggers: Lack of sleep, caffeine, or illness can make the nervous system more sensitive.

The important part: panic isn’t proof that you’re weak or broken. It’s your body’s alarm system firing—even if the “danger” is just too many cereal choices on a Thursday afternoon.

What to Do in the Moment

When panic takes over, it feels impossible to think clearly. That’s because the logical part of your brain goes offline while your survival system runs the show.
But there are ways to gently steer yourself back toward calm:

1. Name it. Simply saying to yourself, “This is a panic attack, not a heart attack” can reduce fear.

2. Ground in your senses. Notice five things you can see, four things you can touch, three things you can hear. This anchors you back in your body.

3. Breathe low and slow. Try placing a hand on your belly and lengthening each exhale. (Even if it feels shaky, your body will slowly follow.)

4. Soften your focus. Instead of scanning for what’s wrong, choose one calming object around you—a color, a texture, a shape—and rest your attention there.

5. Remind yourself: it will pass. Most panic attacks peak within 10 minutes. It feels endless, but the storm does subside.

After the Storm

The aftermath can be just as hard. You might feel wrung out, ashamed, or on edge, waiting for the next one. That was me for weeks after aisle seven. I avoided the store, replayed the moment endlessly, and braced myself for panic to strike again.

Here’s what helped me recover:

• Talking about it with a trusted friend (just saying it out loud took away some of its power).

• Learning that panic attacks are common, and that I wasn’t “crazy.”

• Practicing grounding tools outside of panic moments, so they became second nature.

• Allowing myself rest afterward, instead of pushing through like nothing happened.

Building Safety for the Future

If you’ve had a panic attack, you might fear you’re doomed to keep having them. But that’s not the case. While you can’t always control when panic arrives, you can create a “toolbox” that helps reduce its frequency and intensity.

Some ideas:

• Mindfulness practices: Even a few minutes a day of gently paying attention to your breath or body sensations can re-train your nervous system.

• Movement: Walks, yoga, stretching, or any kind of movement helps discharge stress energy.

• Sleep and nourishment: A rested, well-fed body is more resilient to stress spikes.

• Professional support: Therapy, support groups, or medication can be life-changing if panic is frequent or debilitating.

Most of all, remember: panic attacks are a response, not a reflection of your worth or strength.

A Gentle Resource for You

If panic—or just daily anxiety—has been weighing on you, you don’t have to figure it out alone. Sometimes, having simple, structured support can make the difference between feeling trapped and feeling equipped.

That’s why I want to share something created with care: Out of the Rush: A Guided Path Through Anxiety.
It’s a self-paced course designed for busy, overwhelmed minds. Inside, you’ll find tools like regulating practices, grounding scripts, and a mood-shift deck—all developed by therapists to help you gently step out of urgency and back into calm.

Because panic may catch us off guard, but peace can be practiced. And even in aisle seven, surrounded by cereal boxes and buzzing lights, you deserve to know that calm is possible.

Closing Thoughts

My first panic attack wasn’t what I expected—and maybe yours wasn’t either. But what I’ve learned is that panic isn’t the end of the story. It’s a signal, a flare your body sends when it feels overwhelmed. With patience, compassion, and the right tools, you can meet that flare with gentleness instead of fear.

And slowly, you’ll remember: you’re not broken. You’re human. And even in panic’s grip, you’re still worthy of safety, care, and peace.

With warmth,
Until next time—be gentle with yourself.