Why Noticing the Glimmers Helps Manage Panic Attacks

When you’re experiencing panic attacks, it’s easy to become focused on when the next one might happen, what might trigger it and how you’re going to cope.

You might find yourself watching for the signs of panic, noticing every change in your body and wondering whether it’s about to happen again.

But what if we started noticing something different?

What if, instead of focusing on the moments when panic takes over, we started noticing the moments when we’re managing it?

These are what I call the glimmers.

What’s happening in your brain during a panic attack?

When we experience anxiety or panic attacks, our primitive brain becomes engaged.

This is the part of our brain responsible for keeping us safe. It responds to perceived threats by activating our fight, flight or freeze response.

Imagine your brain behaving as though a herd of rhinoceros is charging towards you!

Your body responds by releasing adrenaline, your heart might race, your breathing changes and you may experience dizziness, nausea or other physical symptoms of panic.

The interesting thing is that your primitive brain doesn’t always distinguish between something that’s actually happening and something you’re worrying might happen.

You could be sitting safely in your bedroom, worrying about something that’s going to happen next week, and your brain responds as though the threat is happening right now.

This is why our thoughts, particularly the what ifs, can trigger anxiety and panic attacks.

How can we help our brain manage panic attacks?

One of the things I work on with clients is understanding what’s happening in their brain and body, then recognising what they can already do to help themselves.

We look at two approaches:

Top down: Using your thinking brain to shift your attention and focus.

This might include doing a crossword, playing a game on your phone, watching something that interests you or engaging in an activity that requires concentration.

Bottom up: Using your body and senses to help regulate your nervous system.

This might include movement, chewing gum, eating something crunchy, noticing different textures or using other sensory tools.

Sometimes an activity works in both ways.

Take eating a biscuit, for example.

You’re giving your senses something to focus on, but you’re also sending your brain information that you’re safe.

After all, if a herd of rhinoceros was charging towards you, would you really be sitting there eating a biscuit?

These activities can help shift your attention, reduce the sense of threat and allow your body to begin settling.

So what are the glimmers?

Glimmers are those moments when something is working.

Perhaps you notice the beginnings of anxiety, but instead of becoming caught up in worrying about it, you manage to shift your attention.

Perhaps you’re feeling panicky, but you pick up your phone, start a crossword or focus on something else.

Perhaps you notice that your breathing has settled, or that you’ve gone ten minutes without thinking about the thing you were worrying about.

These are all glimmers.

They’re evidence that your brain already has some ability to move away from the panic response.

The problem is that we often don’t notice them.

We tend to remember the panic attack, how awful it felt and how long it lasted.

We don’t always recognise the little things we did that helped us through it.

Why does noticing glimmers help with panic attacks?

Our brains learn through repetition.

When we repeatedly focus on the possibility of panic, we can become increasingly alert to anything that might signal another attack.

This is particularly common when someone develops a fear of having another panic attack.

Noticing glimmers gives us something else to pay attention to.

Instead of asking, When is the next panic attack going to happen?

We can begin asking, When did I manage to shift my attention today? What helped? What was different?

We’re recognising what is already working and building on it.

Think of it like developing a muscle.

Every time you practise shifting your attention, you’re developing your ability to refocus.

It doesn’t mean you’ll never experience panic again. It means you’re developing more ways to respond when anxiety or panic shows up.

Over time, this can help you feel more confident in your ability to manage those experiences.

Try noticing your own glimmers this week

You don’t need to make big changes or introduce lots of new techniques.

Start by noticing what you’re already doing.

When anxiety or panic begins, what helps you shift your focus?

Are there moments when you realise you’ve stopped worrying?

What activities help you feel more settled?

Can you recognise a moment when you responded differently to how you might have done previously?

You don’t have to stop a panic attack completely for something to count as a glimmer.

Even a brief moment when you feel more able to manage what’s happening is worth noticing.

The aim isn’t to constantly monitor how you’re feeling. It’s to become more aware of the things that are helping.

Everything starts with a glimmer.

You may already have more of them than you realise.

Getting support with anxiety and panic attacks

If you’re experiencing panic attacks, understanding what’s happening in your brain and body can be an important part of learning to manage them.

In my work as a hypnotherapist in Sheffield, I support adults and young people experiencing anxiety, panic attacks and phobias, including those who are autistic or have ADHD.

We look at what’s triggering your anxiety, how your brain responds and what is already working for you.

The aim is to help you develop your own ways of managing anxiety and panic, rather than feeling that panic is managing you.

I offer hypnotherapy sessions face to face in Sheffield and online.

If you’d like to find out more about how I can help, you’re welcome to get in touch for an initial consultation. https://janemcphillipshypnotherapy.com/