Panic is a sudden, intense fear that can overwhelm your ability to think clearly and logically. It feels like being caught in a storm of anxiety, where every fiber of your body is on high alert, ready to fight or flee. Panic often arises when you perceive an immediate threat, whether real or imagined, and it triggers a cascade of physical and emotional responses designed for survival. In the Plutchik model, panic is a high-intensity form of fear, characterized by negative valence and high arousal. It’s a primal response that can be both protective and overwhelming.

Using Inner

Using Inner, you can track patterns in your panic episodes to identify common triggers and early warning signs. Journal about the physical sensations and thoughts that accompany your panic to gain deeper insights. Practice mindfulness exercises within the app to stay grounded and regulate your emotional response when you feel panic rising.

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Common Triggers

→Perceived immediate threat
→Enclosed spaces
→Crowded environments
→Unexpected bad news
→Public speaking
→Traumatic memories

Physical Sensations

•Rapid heartbeat
•Sweating
•Trembling or shaking
•Shortness of breath
•Dizziness or lightheadedness
•Nausea or stomach discomfort

Working with This Emotion

Recognize

Panic can be recognized by rapid heartbeat, sweating, trembling, and a sense of impending doom. You might feel like you’re about to collapse or that something terrible is about to happen. Facial expressions often include wide eyes, a tense jaw, and a pale complexion. Behavioral signs include restlessness, pacing, or freezing in place.

Understand

Panic commonly arises in situations where you feel threatened or overwhelmed, such as during a sudden crisis, in enclosed spaces, or when facing a significant challenge. It can also be triggered by memories of past traumatic events or by perceived threats to your safety or well-being.

Label

To label panic accurately, focus on the intense and immediate nature of the fear. Distinguish it from general anxiety by noting the sudden onset and the overwhelming physical sensations. Panic is different from apprehension, which is a lower-intensity form of fear, and from terror, which is even more intense.

Express

Healthy ways to express panic include deep breathing exercises, grounding techniques, and talking about your feelings with a trusted friend or therapist. Engaging in physical activity like walking or yoga can also help release the tension and calm your mind.

Regulate

Strategies to regulate panic include practicing mindfulness and relaxation techniques, such as progressive muscle relaxation and guided imagery. Cognitive-behavioral therapy (CBT) can be highly effective in managing panic by challenging irrational thoughts and developing coping skills. Regular exercise and a balanced diet also support emotional regulation.

Practical Examples