Recently i had a really bad panic attack over health related issue, and it sort of died down after i seek help from grovve as well as getting a more assuring medical report. However, since then i would get really bad mini panic attack, where i starts out of no where after i felt something wrong with my body (e.g headache, bad sleep, noticing some redness on my body). This panic attack happen really quick, but it also died down really fast. The frequency of this panic attack happens almost 1-2 every week. I have already registered for counselling next friday as well. I want to know on top of that, is there anything that i can actually do to prevent this kind of panic attack. Although it didnt bother me as much as last time, but occastionally i will still think about that same health issue since i do still feel weird about my body. I do not act like this in the past, it feels like as if that one panic attack initially has sort of left a scar, and i wanna know how to heal from it.
Dear @medical_anxieter
Thank you for reaching out. I believe what you’re experiencing is common after a a big health scare.
It’s likely that the first panic attack has set your body on heightened alert, hence normal sensations (headache, tiredness, skin changes) sometimes trigger quick “false alarms.” I believe your nervous system is slowly learning to be safe again.
The fact that these mini panic attacks come on fast and fade quickly is probably a sign that your body is already more calm than before.
May I suggest the following that may help prevent and heal from them:
1. Name it when it starts
Silently say: “This is a panic response. It will pass.”
Labelling it helps your brain stop treating it as danger.
2. Ground your body, not your thoughts
Try slow breathing (longer exhales), press your feet into the floor, or hold something cold. Physical grounding calms the nervous system faster than thinking.
3. Pause reassurance-seeking
Instead of reacting immediately, give yourself 15–20 minutes before checking your body or seeking reassurance. Many sensations fade on their own.
4. Let sensations be there
Stress can cause lingering “weird” body feelings. Allowing them without monitoring teaches your body that they’re not a threat.
5. Be patient with recovery
Healing takes time. Having 1–2 short episodes a week that pass quickly is progress.
It’s good that you’ve booked counselling because this type of panic is treatable, and therapy helps your body relearn safety after that first scare.
Most importantly please know these reactions are temporary. Over time, and with support and gentle practice, your nervous system can regulate and recover, reducing discomfort and improving wellbeing.
Dear @medical_anxieter,
It sounds like you’ve been carrying a lot lately, and it takes real strength to open up about how you’re feeling. Navigating these emotions can be tough, and it’s completely normal to seek support when things feel overwhelming.
I want to commend you for taking the courageous step of reaching out for counselling support at Grovve. That’s a positive move towards looking after your wellbeing. In between your counselling sessions, you might also find @CaringBee’s suggestions for coping strategies helpful. They can offer some practical ways to manage and care for yourself day to day.