Your Panic Attack Questions Answered by a Therapist

Do you feel like you're having a heart attack when anxiety strikes? You aren't "broken"—you are experiencing a physiological misfire that can be managed once you understand the science of your nervous system. In this episode of Ask Kati Anything, licensed marriage and family therapist Kati Morton breaks down the clinical definition of panic disorder versus anxiety attacks. We explore the seven stages of the panic loop, why your amygdala misinterprets normal body sensations as a suffocation alarm, and why common advice like "just calm down" often backfires. Kati shares actionable grounding techniques—including the temperature shock method, vagus nerve stimulation, and the power of finding a "neutral space"—to help you regain control and stop the cycle of avoidance. Episode Sponsors • BiOptimizers - If you're ready to finally sleep great and feel like yourself again, head to https://bioptimizers.com/kati and use my exclusive code KATI to get 15% off any order. • Reddit - Interested in finding a community that you really love and can trust? Download the Reddit app today! • Rebound - Rebound offers virtual treatment for PTSD. It’s not a general therapy app where trauma is just one checkbox. Their therapists are trauma specialists. Head to https://hellorebound.com/askkatianything to check your insurance or get matched with a therapist Chapters 00:00 - Understanding Panic Attacks vs. Anxiety 00:36 - Clinical Definition & DSM Criteria 04:59 - The Difference Between Panic & Anxiety Attacks 08:05 - Why Do You Feel Like You’re Dying? 14:21 - The 7 Stages of the Panic Loop 19:16 - Why Fighting Panic Makes It Worse 25:23 - Research: The Suffocation Alarm Theory 34:12 - Homework: How to Break the Loop 38:29 - Grounding Techniques & Exposure Therapy 42:17 - Community Advice & Success Stories Research links: Article 1 — Klein's suffocation alarm theory Klein, D.F. (1993). False suffocation alarms, spontaneous panics, and related conditions. Archives of General Psychiatry, 50(4), 306–317. https://doi.org/10.1001/archpsyc.1993... Article 2 — Anxiety sensitivity and white matter / interoception Kim et al. (2016). White matter correlates of anxiety sensitivity in panic disorder. Journal of Affective Disorders, 207, 148–156. https://doi.org/10.1016/j.jad.2016.08... My main YouTube channel: https://www.youtube.com/c/katimorton?... Apple Podcasts: https://podcasts.apple.com/us/podcast... Spotify: https://open.spotify.com/show/7itqbvf... Instagram:   / katimorton   MY BOOKS Why Do I Keep Doing This? https://geni.us/XoyLSQ Traumatized https://geni.us/Bfak0j Are u ok? https://geni.us/sva4iUY CHANNEL MEMBERSHIP    / @katimorton   ONLINE THERAPY If you're looking for a therapist, BetterHelp can connect you with a licensed online professional: https://betterhelp.com/kati (enjoy 10% off your first month) This is an affiliate link, which means a portion of your signup helps support the podcast at no extra cost to you. PARTNERSHIPS Nick Freeman | [email protected] Disclaimer: The information provided in this video is for educational and informational purposes only and is not intended as medical or mental health advice. It should not be used to diagnose or treat any health problem or disease. Always consult with a qualified healthcare professional for diagnosis and treatment. Viewing this content does not establish a therapist-client relationship. #mentalhealth #therapy #askatherapist #katimorton #askkatianything #mentalhealthpodcast