STOP Panic Attacks: 10 Things I Did to Finally End the Cycle of Anxiety & Fear

The cycle of panic is exhausting. For over a decade, I was trapped in it. I knew the physical terror, the emergency room visits, and the constant, draining fear that my life would never be my own again. The worry about when the next attack would hit was almost harder than the attack itself.

I tried everything: quick fixes, "just face the fear" advice, and coping techniques that only offered temporary relief. I was doing a lot of things wrong and didn't even realize it.

If you’re struggling right now, I want you to know this: You can find relief and long-term healing. I am proof of it. This isn't about powering through; it's about shifting your entire relationship with fear. Here are the 10 game-changing things I did to finally end the cycle of panic attacks.

1. I Dropped the Goal of Not Panicking

For years, my focus was on going places and not panicking. This put immense, unrealistic pressure on me. I thought that if I felt anxious, I was failing or not healing.

The truth? Healing isn't about never feeling anxious; it's about acceptance. I learned that panic is often a part of the process, especially when you're pushing against old, anxious patterns. When I stopped fighting the idea of panic and gave myself permission to feel whatever showed up, I felt immediate peace.

2. I Stopped Waiting to Feel "Good Enough"

I used to wait until I felt calm, relaxed, or "ready enough" before attempting things that might trigger anxiety. I needed the "perfect mental state."

Progress doesn't come from perfect conditions. It comes from showing up anyway. I slowly realized that true growth happens when you take those small steps, however uncomfortable, even when your body and mind are telling you, "I can't handle this."

3. I Quit Forcing Myself to Feel Calm

I would try to make myself calm down, as if it were an on/off switch. But trying to force calmness only created more anxiety and a feeling of failure.

Your body is innate; it will figure out how to calm down. I learned that instead of forcing relaxation, I had to allow myself to feel and experience the racing heart, the nausea, and the discomfort. Letting those feelings be without resistance was incredibly freeing.

4. I Worked Hard to Build Self-Trust

This was the biggest missing piece for me. You can’t expect yourself to handle big feelings and do hard exposures without believing in yourself.

Building self-trust meant setting small, achievable goals and actually following through on the promises I made to myself. It meant practicing self-compassion and facing fears in manageable ways. Every small win was me telling myself: "Yes, you can handle this. Yes, you are safe."

5. I Looked Inward Instead of Outward

I relied on techniques, distractions, and reassurance-seeking (outward actions) to stop anxiety. This kept me on a hamster wheel of fear because I was constantly looking outside myself for a feeling of safety, reinforcing the idea that I couldn't handle the feelings.

I started practicing pausing and getting curious about my anxiety instead of running from it. I gave my body space to process the feelings, reconnecting my mind and body.

6. I Recognized Unhelpful Thought Patterns

Panic attacks often start with unhelpful thoughts: "I’m losing control," or "This is never going to end." For so long, I didn't even realize I was having these thoughts—I was just running with them.

I learned to notice my stories and gently reframe them into something kinder and more realistic. The goal isn't to stop having anxious thoughts (you can't!), but to change your response and relationship to them.

7. I Stopped Trying to Stop Myself from Panicking

This one sounds strange, but fighting panic only creates more panic. I realized that if my body was going to panic, it was going to panic. Fighting it only made the symptoms more intense and out of control.

I had to allow the panic to happen without trying to push it away or control it. This meant practicing radical acceptance and realizing the fear started to lose its power the moment I stopped resisting.

8. I Reframed Panic Attacks as Healing, Not Failure

When I had an attack, I saw it as a personal failure and proof I wasn't strong enough. This added a layer of shame that made everything harder.

I learned to see panic not as a setback or defeat, but as part of the healing process. Sometimes, panicking simply means your mind and body are learning, unwiring old pathways, and you’re actually doing good work by supporting yourself through it.

9. I Showed Myself It Was Safe to Panic Anywhere

My fear restricted my life, especially when it came to being "far from safety" (driving, hiking, being alone). I had to actively show myself that anxiety and panic were uncomfortable, but not dangerous, no matter the location.

This was one of the most liberating steps. By allowing myself to feel panic while in traffic or on a hiking trail, I proved that I could be with the feeling without having to run, escape, or call for help.

10. I Started Supporting My Nervous System

You cannot overlook the role of the physical body. If you're constantly beating up your body, your mind will show it in awful ways (fatigue, fogginess, anxious thoughts).

I learned the importance of slowing down and supporting my nervous system through simple daily habits: more water, more movement, nourishing food, and less stimulating devices/substances. When I supported myself, I built more capacity to face the hard stuff. It wasn't about pushing harder; it was about gentle, consistent care.

Your Next Step

It is incredibly hard to struggle with panic attacks, but you do not need to carry this for years. Long-term healing is absolutely possible.

If you’re ready to learn how to change your response to anxiety symptoms without spiraling into a full-blown panic attack, I encourage you to check out my mini-course, Overcoming Panic Attacks. It's all the practical, no-fluff tools and shifts you need to stop coping and start building real peace and freedom in your body again.

ready to stop doing it alone?

Inside my 10-week program, Panic to Peace, I’ll guide you through this work step by step and you’ll be surrounded by people who truly get it.

You don’t have to stay stuck. Healing is possible and it’s closer than you think.

Come hang out with me on Instagram → I'd love to connect with you!