Panic attacks can feel like being ambushed by your own body and mind. 

A racing heart, shallow breathing, dizziness, and an overwhelming sense of dread that strikes out of nowhere. For many, these terrifying experiences seem to come without warning, leaving them anxious about the next attack. But what if these episodes aren’t as random as they seem? What if the root cause lies buried within unresolved trauma?

Understanding the Root Cause of Panic Attacks

Panic attacks often stem from an over-activated nervous system a legacy of past trauma. According to leading trauma experts like Dr. Bessel van der Kolk, author of The Body Keeps the Score, traumatic experiences get stored in the body and brain in ways that alter our threat detection system. What should feel like an everyday experience can trigger a full-blown fight-or-flight response because the brain is still wired for survival.

Many people who suffer from panic attacks carry hidden trauma perhaps a difficult childhood, abusive relationships, medical trauma, or even seemingly “minor” events that were never processed emotionally. Left untreated, these experiences create a hyper-vigilant nervous system prone to panic.

What Situations Trigger Panic Attacks?

While triggers vary by individual, common situations that can set off a panic attack include:

• Crowded places like shopping centres or public transport
• Speaking in public or being the centre of attention
• Intimate relationships where vulnerability is required
• Reminders of past trauma (anniversaries, familiar scents or sounds)
• Medical appointments or hospitals
• Work-related stress or performance reviews
• Feeling “trapped” in any environment, whether literal or emotional

Often, these situations share one thing in common they unconsciously remind the brain of a time when safety and control were lost.

Case Study: From Panic to Empowerment

I recall a client I worked with a few years ago who was raised in a mixed-race family. Growing up she didn’t identify with her White mother since she lookes more like her Black father. She had a tumultuous relationship with him, she found him to be head strong and his need to be right outweighed his desire to be kind. She perceived her mum as vulnerable and fragile and her dad as stubborn and passive aggressive. She grew up absorbing the shock waves of her parents on-off relationship.

As an adult, she suffered from panic attacks. She would find herself in similar dynamics to the circumstances of her childhood. The anticipation of difficult conversations would set off a panic attack and she felt her life was out of control.

When she came to see me, she was at logger heads with her boss who was a Black lady. At times, she didn’t believe she was being heard or input valued. She was deeply hurt by the nature of their relationship. A part of her felt she could identify so well with her Black lady boss, there was a kinship, unspoken understandings binding them as women of colour.  When it came to work projects, questions around her ideas, responsibility,  ownership, accountability; she would lose her sense of agency. She perceived every question or query as threatening, undermining or devaluing. She would either retreat or adopt a stance of passive-aggressive.

She would avoid conversations or become passive in conversations which led her boss to believe she was disinterested and not fulfilling her responsibility to the role. They were in a vicious cycle, both treading on eggs shells with each other.

My clients attempt to avoid pain was creating more pain. It took a while for her to notice her thought and behavioural patterns, and, how she was subconsciously copying the positions her parents each took in her childhood home. With awareness, interventions and practice, she began to catch herself in real time and modify her behaviours.

We used a range of modalities such as Hypnotherapy, EMDR and EFT to work through the parts of her that defaulted to positions she had learned in childhood.

The panic attacks were easier to manage once she felt and sustained an internal safety to communicate. Knowing that she wasn’t personally being devalued. She came to accept some ideas need more exploration or considerations and that is a normal way for adults to explore and grow together.

The beauty of her journey was the realisation; nothing external needs to change for her to become safe in situations where there is challenging or difficult conversations.

Can EMDR Help?

Eye Movement Desensitisation and Reprocessing (EMDR) is a therapeutic approach designed to resolve trauma by reprocessing distressing memories, so they no longer trigger the same emotional and physiological response.

Originally developed to treat PTSD, EMDR has shown remarkable success with panic attacks, particularly when trauma is at the root. The therapy uses bilateral stimulation (such as eye movements, tapping, or auditory tones) while guiding the client to recall distressing memories in a safe, controlled environment. This process allows the brain to “unstick” and properly file away the traumatic memory, reducing its emotional intensity.

Why is EMDR Effective for Panic Attacks?

When panic attacks are trauma-based, the brain struggles to distinguish between the past and present. EMDR breaks this loop by:

• Targeting and processing the root memory causing panic
• Calming the overactive amygdala (the brain’s alarm system)
• Replacing limiting beliefs (“I’m not safe,” “I’m powerless”) with empowering ones
• Strengthening emotional regulation

Trauma specialist Gabor Maté highlights that unprocessed trauma often manifests as anxiety and panic because “the body keeps score” when the mind cannot. EMDR addresses both the body and mind, creating profound, lasting change.

Case Study: From Panic to Empowerment

Consider Sarah (name changed for confidentiality), a successful businesswoman and mother who came to therapy after experiencing regular panic attacks at work and social events. Despite her achievements, Sarah’s body betrayed her shaking hands, racing heart, and debilitating fear left her feeling powerless.

Through EMDR sessions, Sarah uncovered suppressed memories from childhood experiencing emotional neglect and constant unpredictability at home. These early experiences created a blueprint where stress and unfamiliarity triggered panic.

After processing these memories with EMDR, Sarah noticed a remarkable shift. Her panic attacks reduced significantly, her self-confidence returned, and she was able to navigate high-pressure situations without fear controlling her. As Sarah put it, “For the first time, my body feels like mine again.”

What Other Tools Complement EMDR?

While EMDR is powerful, panic attacks often require a multi-layered approach:

Breathwork and Grounding Techniques: Simple breathing practices help regulate the nervous system during heightened anxiety.

Hypnotherapy: Accesses the subconscious mind to reinforce calm and safety, as discussed in my previous blog comparing Hypnotherapy and EMDR.

EFT Tapping: Combines somatic awareness with energy psychology to diffuse anxiety quickly.

Life Coaching: Builds self-awareness, resilience, and empowerment, allowing clients to rewrite limiting beliefs and step into their power.

Self-Compassion and Education: As trauma specialist Dr. Kristin Neff teaches, self-compassion helps ease the shame and fear associated with anxiety and panic.

Support Networks: Talking to trusted friends, support groups, or trauma-informed coaches ensures you’re not facing this alone.

Final thoughts

While EMDR is not a magic wand, it is one of the most effective tools available for those whose panic attacks are rooted in unresolved trauma. As with any healing journey, patience, courage, and the right professional support are key. With EMDR and complementary tools, many individuals have transformed their relationship with anxiety finding calm, confidence, and control where panic once reigned.

If you’re ready to explore whether EMDR or other mindset tools could support your healing, I offer a Free Empowerment Call to discuss your unique journey and next steps.

Hi! I’m Roksana. I’m a life coach for women in St Albans, Hertfordshire. I run face to face and online sessions via Zoom. I also specialise in trauma healing. I’m always happy to answer your questions around any of my methods or approaches. Long term changes begin with a guide who has walked a similar path, has a blueprint, will give you support and accountability every step of the way. If you’re interested to know more then please book a FREE call with me.