WHAT’S REALLY HAPPENING DURING A PANIC ATTACK?

You’re in a meeting. Everything’s normal - until suddenly, it’s not.

Your heart races. Your chest tightens. You’re dizzy, breathless, and for a split second, you wonder if you’re having a heart attack. You excuse yourself, hoping no one noticed. You splash water on your face. Your hands are trembling. And just like that, the moment passes.

You’ve just had a panic attack.

In high-pressure corporate settings, panic attacks are surprisingly common - but rarely talked about. Often dismissed as “just stress” or confused with dramatic overreactions, panic attacks are real, physical, and deeply unsettling experiences that deserve more awareness and understanding. Let’s break down what’s going on in your body and brain when panic takes over.

 

First, it’s not “all in your head”

Panic attacks are a full-body experience. They’re sudden, intense episodes of fear that trigger a surge of physical symptoms - racing heart, shortness of breath, sweating, dizziness, nausea, chills, or chest pain. They typically peak within 10 minutes, but the aftershocks can linger for hours.

What makes them especially frightening is that they often hit without warning - in the middle of a regular day, a regular task, a regular you.

 

Your brain thinks there’s a tiger in the conference room

Here’s what’s happening behind the scenes:

Your brain's threat detection system - the amygdala- suddenly goes into overdrive. It thinks you’re in danger (even if there’s no actual threat) and pulls the emergency alarm: Fight or Flight Mode.

Your body responds as if you’re being chased by a wild animal:

• Your heart races to pump blood to your limbs (ready to run).

• Your breathing quickens to get more oxygen.

• Digestion slows down (not important when “escaping”).

• Muscles tense.

• Vision sharpens, and your brain goes into hyper-alert mode.

In short, your body reacts to a false alarm with real, intense symptoms, making the whole experience feel terrifying and out of control.

 

“But I didn’t feel stressed...”

That’s the trickiest part.

Panic attacks aren’t always about conscious stress. They can be the result of:

• Prolonged burnout

• Suppressed anxiety

• Sleep deprivation

• Caffeine overload

• Even a past trauma gets triggered subconsciously

In the workplace, where pushing through discomfort is often worn like a badge of honour, many people don’t notice the build-up until their body forces them to.

 

Common corporate triggers (yes, they exist)

If you’ve ever experienced a panic attack at work, you’re not alone. Some lesser-known triggers in high-pressure environments include:

• Presenting in meetings or public speaking

• Receiving unexpected critical feedback

• An overflowing inbox

• Being constantly “on” or monitored

• Workdays with zero time to emotionally reset

And sometimes, it’s not the event — it’s the pressure to hide how you’re feeling. The fear of being judged, misunderstood, or seen as “too sensitive” creates an emotional bottleneck. When there’s no safe outlet, panic becomes the release valve.

 

“So what do I do during a panic attack?”

Here’s what can help when panic strikes:

• Name it: Saying to yourself, “This is a panic attack. It will pass,” can help reduce fear.

• Grounding techniques: Try the 5-4-3-2-1 method - name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

• Slow breathing: Inhale for 4 seconds, exhale for 6. Longer exhales tells your body you’re safe.

• Step away: If you can, take a break. Go outside, splash cold water on your face, move your body - anything to signal safety to your nervous system.

 

What you don’t need to do - Tough it out alone

It’s easy to convince yourself it’s “just a one-time thing.” But panic attacks are your mind’s way of saying, “Something needs attention.”

That’s where your company’s mental wellbeing resources come in. Services like the Employee Assistance Program (EAP) are designed for moments exactly like this. You can speak to a professional, get clarity on your triggers, and build coping strategies in a way that fits your life confidentially and without judgment.

 

Final thoughts

A panic attack might feel like your body is betraying you, but in reality, it’s trying to protect you. It’s a survival system that’s just... a little confused.

Understanding what’s happening in that moment can turn panic into insight. And in the fast-paced world of work, that awareness isn’t just helpful — it’s empowering.

If your mind feels like it’s in overdrive, don’t wait for a full shutdown. Support is closer than you think — and it starts with recognising the signs.

Author: Diya Ayappa

Diya is a trained counsellor and works as a content writer at Silver Oak Health. She is a passionate mental health advocate and is dedicated to creating awareness and fostering open conversations around mental well-being. Her blogs aim to empower individuals by addressing thought-provoking topics, providing personal insights, and making mental health a top priority for all.