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Understanding Panic Attacks: What They Are, How They Feel, and How to Cope

Panic attacks can be overwhelming and frightening, and people
feel alone and isolated when they experience it.

What are the symptoms of a panic attack?

Often people are not aware of their experience to being a panic
attack. Some of these symptoms are:

  • intense chest tightening, palpitations, hard to breath, maybe gasping for air
  • maybe tingling sensations all over and having a chest tightening along with numbness.
  • Feeling dizzy, a sense of impending doom, losing control, or losing sense of reality.
  • Feeling like the world is unreal or about to collapse.
  • Almost feeling like they would be swallowed and they will stop to exist. Some say- it is worse than dying that they would rather experience death than have to experience a panic attack. So for some, their suffering is really intense.

An IFS Perspective on Panic Attacks:

Understanding the Inner Parts Involved

Internal Family Systems (IFS) is a therapeutic model that focuses on the notion that our minds consist of multiple “parts” or subpersonalities. We all have various parts of our psyche that builds it to being a complex mind.

These parts interact with each other and form a system, often influenced by our past experiences.

From an IFS perspective, panic attacks are not just biological or psychological phenomena, but are also shaped by the different parts of the self interacting in a particular way.

Understanding panic attacks through IFS can provide deeper insight into their root causes and oer unique ways to heal.

What Is Internal Family Systems (IFS)?

Developed by Dr. Richard Schwartz, IFS is based on the idea that each person has a “Self” at the core of their being, which is calm, compassionate, and wise. Surrounding this Self are different parts, each with its own thoughts, emotions, and roles. These parts can be categorized into several types:

  • Exiles: Vulnerable parts of ourselves that carry emotional pain, trauma, or past wounds. These parts are often suppressed because the emotions are too painful to deal with.
  • Managers: These parts are protective and attempt to prevent harm by controlling situations and emotions. They can be perfectionistic, controlling, or hyper-vigilant, seeking to maintain a sense of safety.
  • Firefighters: When an exile’s pain becomes overwhelming, firefighters are reactive parts that step in to soothe the distress, often through impulsive or numbing behaviors. These might include substance use, overeating, or even panic attacks.

Panic Attacks and the Parts of the Self

From the IFS perspective, panic attacks can occur when there is an overwhelming conflict between these different parts of the self. Here’s how it might unfold:

Exile Activation:

Panic attacks often arise when an emotional “exile” part—holding trauma or unresolved fear—becomes activated. This might be triggered by a situation that subconsciously reminds the person of past trauma, fear, or pain. This exile, holding deep, often repressed emotions, needs attention and care, but it’s difficult to face because the feelings are too intense or painful.

Managers in Overdrive:

In response to the exile’s activation, the manager parts go into overdrive. These parts work hard to keep the individual feeling safe by trying to control the situation or the emotions involved. Managers might try to suppress the feelings, avoid difficult situations, or create strict boundaries. However, when the manager parts cannot maintain control, panic ensues as they fail to prevent the exile’s pain from bubbling up.

Firefighter Reaction:

When the emotional pain becomes too overwhelming, the firefighter parts take over. These parts often act impulsively, trying to immediately numb the emotional experience. The panic attack itself can be seen as a firefighter’s attempt to push down the pain of the exile, but because this coping mechanism is ineffective in dealing with the root cause of the distress, the panic attack becomes the body’s physical response to the emotional turmoil.

Understanding the Cycle

The cycle of panic attacks from an IFS perspective is an interplay between different parts trying to manage a perceived emotional crisis. When an individual experiences a panic attack, it can feel like a loss of control, but the panic attack is actually an attempt by the system to “manage” a threat—whether that threat is real or imagined. The panic itself becomes a way for the firefighter parts to cope with the overwhelming feelings of fear or sadness locked away in the exiled parts.

The aftermath of a panic attack can leave the person feeling exhausted, ashamed, or confused. These emotions are often tied to the manager parts, who might criticise or judge the individual for not maintaining control. Over time, this self-blame can fuel more anxiety, making it harder to break the cycle.

Healing Panic Attacks Using IFS

IFS offers a unique framework for healing panic attacks by addressing the parts of the self that contribute to the cycle. Here are a few ways to work with panic attacks through an IFS lens:

  • Accessing the Self: The first step in IFS is to access the “Self”—the calm, compassionate core of the person. This Self is not overwhelmed by fear and is able to help navigate the internal system. A therapist will often guide the person to connect with their Self, offering reassurance that the system is safe and that healing is possible.
  • Establishing relationship with Parts: Once the Self is accessed, the next step is to engage with the parts of the self that are involved in the panic attack. This can include deeply engaging and witnessing our protectors, their role, and understanding why they feel the need to control or suppress emotions. Often, these parts have good intentions but are operating out of fear.
  • Releasing Exiles: The ultimate goal is to help the exiled parts release their stored emotional pain. Exiles may hold trauma or painful memories, and when these parts are able to express and process their emotions, the intensity of the panic attacks can decrease. The Self can provide comfort and compassion to these parts, allowing for healing and integration.
  • Rebalancing the System: In IFS, the key is not to “get rid of” any part but to help parts work together in harmony. By addressing the needs of the exile, understanding the concerns of the managers, and helping the firefighters find healthier coping mechanisms, the entire system can find balance. This process helps reduce the likelihood of future panic attacks.
  • Creating New Roles for Parts: After addressing the deeper wounds of the exiles and bringing more balance to the system, the goal is to help the parts take on healthier roles. The managers, for example, might shift from controlling and suppressing to becoming more supportive and nurturing, while the firefighters can learn more effective ways to cope with distress that don’t involve a panic response.

Conclusion: A Path Toward Healing

From an IFS perspective, panic attacks are not just a random or uncontrollable occurrence; they are a response to internal conflicts between different parts of the self. By engaging with these parts in a compassionate, non-judgmental way, it is possible to heal the wounds that fuel panic attacks and
restore balance to the inner system.

IFS offers a powerful framework for understanding panic attacks and the internal dynamics that contribute to them. By giving voice to the parts of ourselves that are in distress
and helping them find new ways to interact, we can move toward lasting healing, emotional regulation, and a sense of peace within ourselves.

Dr Millia is a Level 3 IFS practitioner, specialising in trauma and stress related issues. She has been working in the field of mental health for over 24 years.