We all experience overwhelm at times, but for some people, it can spiral into a full-blown panic attack. Panic attacks are sudden, intense bouts of anxiety and physical symptoms like a racing heart, shortness of breath, and a feeling of losing control. Understanding how overwhelm can lead to these episodes—and knowing what to do to prevent them—can help you regain a sense of calm and control when things get intense.
How Does Overwhelm Turn into a Panic Attack?
When we feel overwhelmed, our brain registers multiple stressors at once, creating a sensation of “too much” happening all at once. As more stress builds up, the brain’s threat-detection system goes into high alert, which can trigger the “fight or flight” response.
For some people, this physiological response is so intense that it turns into a panic attack. During a panic attack, the body reacts to perceived danger with physical symptoms, even if there’s no actual threat. Over time, fear of having a panic attack can create a cycle of heightened anxiety and overwhelm, leading to more attacks in the future.
Recognizing Early Signs of Overwhelm
Catching overwhelm before it builds into a panic attack is essential. Here are some common signs:
Physical Symptoms: Rapid heart rate, shallow breathing, muscle tension, dizziness, or nausea.
Mental Symptoms: Racing thoughts, difficulty concentrating, irritability, and feeling a loss of control.
Behavioral Changes: Restlessness, avoiding responsibilities, and snapping at others, or retreating.
If you start to notice these symptoms, it’s a sign that your body and mind are reaching their threshold. Knowing this can help you take steps to prevent panic.
5 Ways to Prevent a Panic Attack When Feeling Overwhelmed
Practice Grounding Techniques Grounding techniques are simple but effective methods to refocus your mind and body on the present moment. For example:
5-4-3-2-1 Technique: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
Focus on Your Feet: Press your feet into the ground, feeling the surface below. This sensory input can help redirect focus away from anxiety and ground you in the present.
Engage in Deep Breathing Deep breathing can activate the body’s parasympathetic nervous system, which helps calm the “fight or flight” response. Try box breathing:
Inhale through your nose for 4 counts.
Hold your breath for 4 counts.
Exhale for 4 counts.
Hold for another 4 counts and repeat until you feel more settled.
Use Visualization Visualization can redirect your mind away from stressors and create a sense of calm. Picture a place where you feel safe, like a beach or forest. Engage as many senses as possible in the imagery: imagine the sound of waves, the warmth of the sun, or the scent of fresh pine. This mental escape can provide temporary relief and give your mind a break from anxiety.
Break Down Tasks Overwhelm often builds when we feel buried under responsibilities. Break tasks into smaller, manageable pieces. Focus on completing one small step, then the next. Small actions create a sense of progress and accomplishment, which can reduce stress.
Reassure Yourself Panic attacks can feel frightening, but reminding yourself that they aren’t physically dangerous can help. Say to yourself, “This is my body’s response to stress. I am safe, and this feeling will pass.” Such affirmations, repeated calmly, can stop fear from escalating further.
Long-Term Strategies to Reduce Overwhelm
Build a Self-Care RoutineRegular self-care practices—like exercise, meditation, journaling, and social connection—can help strengthen your ability to handle stress. When practiced consistently, these habits can act as a buffer against overwhelm.
Set Boundaries and Manage ExpectationsIdentify areas where you can say “no” or reduce commitments. Setting boundaries helps prevent the overload that leads to panic. If certain environments or people consistently stress you out, consider limiting your exposure to them or finding ways to advocate for your needs.
Seek Support Speaking to a therapist can help you process difficult feelings and identify triggers for overwhelm. Therapists often use techniques like Cognitive Behavioral Therapy (CBT) to help retrain anxious thought patterns, reducing the frequency and intensity of panic attacks over time.
Conclusion
Overwhelm is a powerful feeling that can lead to a panic attack if left unchecked. By learning to recognize the early signs and practicing calming techniques, you can regain control and prevent panic from taking over. Remember, you’re not alone, and with time and practice, these strategies can help you build resilience to stress and minimize the impact of anxiety on your life.
And Remember
"I want to make a difference in people’s lives!
I work to ensure everyone has an
equal opportunity to succeed."
-- Gretchen Pound, PhD