Do you know what to do the moment panic hits?
Panic attacks in midlife can feel terrifying and overwhelming—but they’re not dangerous, and you’re not powerless.
In this episode, you’ll discover:
1. The top three science-backed causes of panic attacks.
2. The three psychosocial roots of panic in midlife.
3. How understanding the cause of your anxiety can lead to lasting relief.
This episode will leave you feeling more equipped and less afraid.
If you want to receive MJ’s 3-minute Box Breathing audio—your portable, practical tool for calming panic—click the link in the show notes and send an email to mj@mjmurrayvachon.com.
****
About the Host:
MJ Murray Vachon LCSW is a Licensed Clinical Social Worker with more than 48,000 hours of therapy sessions and 31 years of experience teaching her Mental Wellness curriculum, Inner Challenge. Four years ago she overcame her fear of technology to create a podcast that integrated her vast clinical experience and practical wisdom of cultivating mental wellness using the latest information from neuroscience. MJ was Social Worker of the Year in 2011 for Region 2/IN.
Creating Midlife Calm is a podcast designed to guide you through the challenges of midlife, tackling issues like anxiety, low self-esteem, feeling unworthy, procrastination, and isolation, while offering strategies for improving relationships, family support, emotional wellbeing, mental wellness, and parenting, with a focus on mindfulness, stress management, coping skills, and personal growth to stop rumination, overthinking, and increase confidence through self-care, emotional healing, and mental health support.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
M.J. Murray Vachon LCSW (00:00):
In this episode, you'll discover why
understanding the roots of panicattacks can help you start
healing them.
Built-in Microphone (00:07):
Welcome to Creating Midlife Calm, a podcast
dedicated to empowering midlifeminds to overcome anxiety, stop
feeling like crap and becomemore present with your family,
all while achieving greatersuccess at work.
I'm MJ Murray Vachon, a licensedclinical social worker with over
48, 000 hours of therapysessions and 31 years of
(00:28):
experience teaching mentalwellness.
M.J. Murray Vachon LCSW (00:31):
Welcome to the podcast today.
We're gonna follow up onMonday's episode on what to do
when you have a panic attack bytalking about what are the
causes of panic attacks?
By the end of this episode,you're gonna understand the top
science-backed and psychosocialcauses of panic attacks in
midlife.
You're going to discover how thebrain's threat system, your
(00:52):
body's biology and your lifehistory, can all contribute to
panic.
I'm also gonna talk about highlysensitive people who may be more
vulnerable to panic and why it'sessential to rule out physical
conditions like mitral valveprolapse.
All in an effort to help youunderstand what's driving your
panic so you can create aroadmap to healing.
(01:16):
When you know the root cause ofyour panic, you can begin to
make the life changes and applythe coping skills to reduce
anxiety or even eliminate panicaltogether.
I have worked with so manyclients who have used their
panic attacks to gain insightand understanding so they can be
free of them.
(01:36):
I.
Before we dive in.
A quick reminder about Monday'sInner Challenge.
Don't forget, you can click thelink in the show notes.
And send an email tomj@mjmurrayvachon.com.
I'll send you a three minuteguided box breathing audio, a
coping skill that is your ownpersonable portable.
(01:57):
EpiPen for panic attacks.
I'm really excited to give youthis simple, powerful tool that
you can download and use at anytime.
One of the most important partsin learning how to treat panic
is practicing these skills incalm moments.
So when the panic starts, youare ready and know what to do.
(02:19):
Let's start by exploring whatscience tells us about the top
causes of panic attacks.
While I'm presenting thesecauses, as if they're separate,
some biological, somepsychosocial, they're actually
deeply connected, as you'veheard me say many times on this
podcast, the body and the mindinfluence each other constantly.
(02:40):
A medical issue can causeemotional sensitivity and
unresolved emotional stress.
Can cause real physicalsymptoms.
That's why if you suffer frompanic attacks, it's so important
to work with a medicalprofessional who can rule out or
treat any physical contributors,and to partner with a therapist
who understands the emotionaland behavioral patterns behind
(03:02):
panic.
Panic isn't just in your headand it isn't just in your body,
it's in the relationship betweenthe two.
Let's look at the top threecauses of panic attacks.
The first is what we call ahyperactive amygdala.
The amygdala is your brain'sfear center.
(03:22):
In some people, especially thosewith chronic stress or trauma,
your amygdala could actually behyperactive.
Think of it as your brain havinga false alarm system.
Perhaps you're walking aroundand you are aware that, oh, my
heart is skipping a beat.
Or you're at work and you feellike your breathing is changing,
(03:43):
your amygdala.
If it's overactive, may sound afalse alarm triggering a full
fight or flight response.
Even when there's no dangerpresent.
So sometimes panic isn't aboutwhat's happening around you.
It's about how your brain islearned to scan for danger
inside of you.
(04:03):
If You're prone or have ahistory of panic attacks.
It's not unusual for youramygdala to go into fight or
flight mode when a symptom firstappears, and that's why
treatment will be so important.
The second cause that sciencetells us is catastrophic
thinking and body sensationsensitivity.
For some people, perhaps you, apanic attack will often begin
(04:27):
when they feel a physicalsensation, dizziness, a erasing
heart, and they assume theworst.
I'm going to die.
I'm having a heart attack.
I'm going to faint the thoughtspikes adrenaline, creating a
feedback loop that quicklyescalates into panic.
This can be terrifying and itall happens in just a
(04:49):
nanosecond.
When you assume the worst abouta sensation, your body follows
your mind and it can spiral veryquickly.
If you are a highly sensitiveperson, HSP, someone who deeply
processes emotions, picks upsubtle cues and feels overly
stimulated, you may be prone topanic attacks.
(05:11):
HSPs often notice small shiftsin their body or their
environment that others oftenmiss, and that heightened
awareness while a strength, Iactually think of it as a
superpower can overload thenervous system.
If this sounds like you, I'll bededicating both episodes next
week to a conversation that I amhaving with an expert on HSPs,
(05:35):
so you can become more aware ofhow your sensitivity can be used
as a source of strength notstress.
The last cause that sciencetells us may make you prone to
panic attacks is a genetic andbiological sensitivity.
Some people have a lowerthreshold for changes in
breathing or carbon dioxidelevels, making them more
(05:56):
reactive to minor shifts, likeholding their breath or being in
a crowded room.
This is especially true forpeople with underlying medical
conditions such as mitral valveprolapse.
Thyroid imbalances, blood sugarinstability.
When I was a new therapist, Ihad a client who came in with
panic attacks that just didn'treally fit the typical pattern
(06:18):
that I had seen.
She didn't report feelinganxious.
Her attacks started with afluttering in her chest and
dizziness.
I encouraged her to visit herphysician and she was diagnosed
with mitral valve prolapse,which can mimic panic.
Once she started treatment, thepanic attacks resolved.
That's why a medical checkup isso important when panic attacks
(06:40):
are new or worsening, sometimesthe body, not the mind is the
origin.
One of the interesting changesin my profession is when I began
40 years ago, most of my clientswho had panic attacks we're sure
that the cause was a physicalproblem Today, people are sure
that the cause is apsychological problem and I have
(07:01):
to encourage them to widen theirperspective and seek medical
help, With that said, for manypeople, science is just one
piece of the puzzle.
Now let's explore the three mostcommon psychosocial stressors
that may contribute to yourpanic attacks.
The most common that I've seenas a therapist is unprocessed
(07:21):
trauma or chronic stress.
Are you carrying emotionalburdens from childhood
caregiving, past relationships,or trauma?
Midlife brings those experiencesto the surface.
Panic can become your body's wayof saying, I can't hold this
anymore.
This can be really unsettling.
I had a client who came to meafter a panic attack that seemed
(07:44):
to come out of nowhere.
She was having a wonderful eventat her house, hosting her son's,
prom pictures, something thatshe had really looked forward to
right after the party was over,a panic attack came out of
nowhere.
She was a very high functioningperson, and the panic attack
left her very confused.
(08:05):
She went to her family doc, andthe family doc checked her out
and said, this really might bemore psychological in nature.
Why don't you go see MJ One ofthe intake questions was, was
there anything about this eventthat may connect to something in
your past that's uncomfortableor even traumatic?
(08:26):
She paused for a long time.
And then she said, when I wentto my senior prom, I was
sexually assaulted.
This was something she had nevertold anyone.
Even as she talked to me, shehad said, this happened 25 years
ago.
Why is it coming out now?
I just went through it and saidI was never gonna look back.
I helped her see that the bodynever forgets.
(08:49):
The prom photos triggered hermemory and panic was her body's
way of asking for healing.
She stayed in therapy and that'sexactly what she did.
If you've ever had a panicattack and thought, where did
that come from?
You are not alone.
I really encourage you to stepinto your bravery and allow
yourself to work with aprofessional to understand
(09:14):
another cause of panic is fearof losing control or appearing
weak.
Let's face it, there's a lot ofidentity shifts in midlife.
You're expected to keepeverything running, work,
family, aging, parents, your ownhealth.
You may be one of those peoplethat the idea of not being able
to balance this makes you feelout of control and appearing
(09:36):
weak can cause a sense of panicto emerge within you, especially
if your body is run down.
I had a client, a CPA come to meat the end of tax season.
He had worked 12 hours a day,seven days a week for four
months.
As the tax filing deadlineneared, it became apparent to
(09:57):
him he would not be able to fileall of his client's taxes on
time.
This led to a panic attack.
While you and I both knowextensions are common for this
professional, he had alwaysprided himself on never once
filing an extension.
Exhaustion, perfectionism andhis rigid expectations made him
(10:19):
vulnerable to a panic attack,something he had never had
before I shared with him DanSiegel's model of mental
wellness.
You can hear it on episode one,this helped him understand that
the natural state of his mind isto be calm, alert, and peaceful.
But his work had thrown his mindand body on the bank of chaos
(10:41):
with too much to do and the bankof rigidity, I can't let anyone
down.
He learned to reframe hisexpectations, and he sent his
clients emails about theextensions.
And none of them complained.
He learned to give himself thesame grace he gave others.
Panic isn't a weakness.
(11:02):
It's your body trying to protectyou, even if it's overreacting.
The last psychosocial cause ofpanic is lack of emotional
support or safe relationships.
This is a really common cause ofpanic, and I think it's one that
is often not talked about.
One of the best ways toreregulate your body is to share
(11:23):
your experiences with someonethat often helps you right size
how you're thinking aboutwhatever you're struggling with
in life When you don't have away to share your feelings
openly, emotional pressurebuilds and that pressure often
emerges as panic.
One client, a midlife woman, hadlost her partner.
(11:45):
In her forties.
At first, she had support, butover time it faded.
She did her best to moveforward, but certain events,
weddings, graduation, plumbing,emergencies, triggered deep
panic.
What she needed wasn't justcoping skills, but peers who
understood her situation.
(12:05):
I encourage her to try onlinesupport groups.
She joined three and found onethat really fit.
It helped her manage panic andgave her a sense of community
empathy and wisdom that friendsand family just couldn't
provide.
If you've ever felt alone inyour anxiety, Know that it's the
(12:26):
connection with another person,not the crowd that offers you
healing.
I encourage people to find thatfor themselves, but also to be
that for others to listen.
Really listen.
When someone is going through ananxious time to be a person that
can help them hold their anxietyis one of the kindest things any
(12:51):
of us can do.
In today's episode, you learnthat panic attacks aren't
random.
Even if sometimes they feel likethey are, they have clear
causes, whether they're rootedin brain chemistry, your body,
your thought patterns, or youremotional history.
I also touched on highlysensitive people and how
sensitivity can make you moreattuned to the sensations that
(13:13):
trigger panic.
Yes.
Panic attacks are scary,uncomfortable, and often very
inconvenient.
When you begin to see panicattacks as a messenger, not as
an enemy, you open the door tohealing, once you know what's
contributing to your panic, youcan begin building support,
(13:36):
insight, and skills that lead tocalm.
I really want this for you.
Thanks for listening.
Don't forget to check out theshow notes for your free box
breathing audio.
I'll be back on Monday with morecreating midlife calm.
In this episode, you'll discover why
understanding the roots of panicattacks can help you start
healing them.
Built-in Microphone (00:07):
Welcome to Creating Midlife Calm, a podcast
dedicated to empowering midlifeminds to overcome anxiety, stop
feeling like crap and becomemore present with your family,
all while achieving greatersuccess at work.
I'm MJ Murray Vachon, a licensedclinical social worker with over
48, 000 hours of therapysessions and 31 years of
(00:28):
experience teaching mentalwellness.
M.J. Murray Vachon LCSW (00:31):
Welcome to the podcast today.
We're gonna follow up onMonday's episode on what to do
when you have a panic attack bytalking about what are the
causes of panic attacks?
By the end of this episode,you're gonna understand the top
science-backed and psychosocialcauses of panic attacks in
midlife.
You're going to discover how thebrain's threat system, your
(00:52):
body's biology and your lifehistory, can all contribute to
panic.
I'm also gonna talk about highlysensitive people who may be more
vulnerable to panic and why it'sessential to rule out physical
conditions like mitral valveprolapse.
All in an effort to help youunderstand what's driving your
panic so you can create aroadmap to healing.
(01:16):
When you know the root cause ofyour panic, you can begin to
make the life changes and applythe coping skills to reduce
anxiety or even eliminate panicaltogether.
I have worked with so manyclients who have used their
panic attacks to gain insightand understanding so they can be
free of them.
(01:36):
I.
Before we dive in.
A quick reminder about Monday'sInner Challenge.
Don't forget, you can click thelink in the show notes.
And send an email tomj@mjmurrayvachon.com.
I'll send you a three minuteguided box breathing audio, a
coping skill that is your ownpersonable portable.
(01:57):
EpiPen for panic attacks.
I'm really excited to give youthis simple, powerful tool that
you can download and use at anytime.
One of the most important partsin learning how to treat panic
is practicing these skills incalm moments.
So when the panic starts, youare ready and know what to do.
(02:19):
Let's start by exploring whatscience tells us about the top
causes of panic attacks.
While I'm presenting thesecauses, as if they're separate,
some biological, somepsychosocial, they're actually
deeply connected, as you'veheard me say many times on this
podcast, the body and the mindinfluence each other constantly.
(02:40):
A medical issue can causeemotional sensitivity and
unresolved emotional stress.
Can cause real physicalsymptoms.
That's why if you suffer frompanic attacks, it's so important
to work with a medicalprofessional who can rule out or
treat any physical contributors,and to partner with a therapist
who understands the emotionaland behavioral patterns behind
(03:02):
panic.
Panic isn't just in your headand it isn't just in your body,
it's in the relationship betweenthe two.
Let's look at the top threecauses of panic attacks.
The first is what we call ahyperactive amygdala.
The amygdala is your brain'sfear center.
(03:22):
In some people, especially thosewith chronic stress or trauma,
your amygdala could actually behyperactive.
Think of it as your brain havinga false alarm system.
Perhaps you're walking aroundand you are aware that, oh, my
heart is skipping a beat.
Or you're at work and you feellike your breathing is changing,
(03:43):
your amygdala.
If it's overactive, may sound afalse alarm triggering a full
fight or flight response.
Even when there's no dangerpresent.
So sometimes panic isn't aboutwhat's happening around you.
It's about how your brain islearned to scan for danger
inside of you.
(04:03):
If You're prone or have ahistory of panic attacks.
It's not unusual for youramygdala to go into fight or
flight mode when a symptom firstappears, and that's why
treatment will be so important.
The second cause that sciencetells us is catastrophic
thinking and body sensationsensitivity.
For some people, perhaps you, apanic attack will often begin
(04:27):
when they feel a physicalsensation, dizziness, a erasing
heart, and they assume theworst.
I'm going to die.
I'm having a heart attack.
I'm going to faint the thoughtspikes adrenaline, creating a
feedback loop that quicklyescalates into panic.
This can be terrifying and itall happens in just a
(04:49):
nanosecond.
When you assume the worst abouta sensation, your body follows
your mind and it can spiral veryquickly.
If you are a highly sensitiveperson, HSP, someone who deeply
processes emotions, picks upsubtle cues and feels overly
stimulated, you may be prone topanic attacks.
(05:11):
HSPs often notice small shiftsin their body or their
environment that others oftenmiss, and that heightened
awareness while a strength, Iactually think of it as a
superpower can overload thenervous system.
If this sounds like you, I'll bededicating both episodes next
week to a conversation that I amhaving with an expert on HSPs,
(05:35):
so you can become more aware ofhow your sensitivity can be used
as a source of strength notstress.
The last cause that sciencetells us may make you prone to
panic attacks is a genetic andbiological sensitivity.
Some people have a lowerthreshold for changes in
breathing or carbon dioxidelevels, making them more
(05:56):
reactive to minor shifts, likeholding their breath or being in
a crowded room.
This is especially true forpeople with underlying medical
conditions such as mitral valveprolapse.
Thyroid imbalances, blood sugarinstability.
When I was a new therapist, Ihad a client who came in with
panic attacks that just didn'treally fit the typical pattern
(06:18):
that I had seen.
She didn't report feelinganxious.
Her attacks started with afluttering in her chest and
dizziness.
I encouraged her to visit herphysician and she was diagnosed
with mitral valve prolapse,which can mimic panic.
Once she started treatment, thepanic attacks resolved.
That's why a medical checkup isso important when panic attacks
(06:40):
are new or worsening, sometimesthe body, not the mind is the
origin.
One of the interesting changesin my profession is when I began
40 years ago, most of my clientswho had panic attacks we're sure
that the cause was a physicalproblem Today, people are sure
that the cause is apsychological problem and I have
(07:01):
to encourage them to widen theirperspective and seek medical
help, With that said, for manypeople, science is just one
piece of the puzzle.
Now let's explore the three mostcommon psychosocial stressors
that may contribute to yourpanic attacks.
The most common that I've seenas a therapist is unprocessed
(07:21):
trauma or chronic stress.
Are you carrying emotionalburdens from childhood
caregiving, past relationships,or trauma?
Midlife brings those experiencesto the surface.
Panic can become your body's wayof saying, I can't hold this
anymore.
This can be really unsettling.
I had a client who came to meafter a panic attack that seemed
(07:44):
to come out of nowhere.
She was having a wonderful eventat her house, hosting her son's,
prom pictures, something thatshe had really looked forward to
right after the party was over,a panic attack came out of
nowhere.
She was a very high functioningperson, and the panic attack
left her very confused.
(08:05):
She went to her family doc, andthe family doc checked her out
and said, this really might bemore psychological in nature.
Why don't you go see MJ One ofthe intake questions was, was
there anything about this eventthat may connect to something in
your past that's uncomfortableor even traumatic?
(08:26):
She paused for a long time.
And then she said, when I wentto my senior prom, I was
sexually assaulted.
This was something she had nevertold anyone.
Even as she talked to me, shehad said, this happened 25 years
ago.
Why is it coming out now?
I just went through it and saidI was never gonna look back.
I helped her see that the bodynever forgets.
(08:49):
The prom photos triggered hermemory and panic was her body's
way of asking for healing.
She stayed in therapy and that'sexactly what she did.
If you've ever had a panicattack and thought, where did
that come from?
You are not alone.
I really encourage you to stepinto your bravery and allow
yourself to work with aprofessional to understand
(09:14):
another cause of panic is fearof losing control or appearing
weak.
Let's face it, there's a lot ofidentity shifts in midlife.
You're expected to keepeverything running, work,
family, aging, parents, your ownhealth.
You may be one of those peoplethat the idea of not being able
to balance this makes you feelout of control and appearing
(09:36):
weak can cause a sense of panicto emerge within you, especially
if your body is run down.
I had a client, a CPA come to meat the end of tax season.
He had worked 12 hours a day,seven days a week for four
months.
As the tax filing deadlineneared, it became apparent to
(09:57):
him he would not be able to fileall of his client's taxes on
time.
This led to a panic attack.
While you and I both knowextensions are common for this
professional, he had alwaysprided himself on never once
filing an extension.
Exhaustion, perfectionism andhis rigid expectations made him
(10:19):
vulnerable to a panic attack,something he had never had
before I shared with him DanSiegel's model of mental
wellness.
You can hear it on episode one,this helped him understand that
the natural state of his mind isto be calm, alert, and peaceful.
But his work had thrown his mindand body on the bank of chaos
(10:41):
with too much to do and the bankof rigidity, I can't let anyone
down.
He learned to reframe hisexpectations, and he sent his
clients emails about theextensions.
And none of them complained.
He learned to give himself thesame grace he gave others.
Panic isn't a weakness.
(11:02):
It's your body trying to protectyou, even if it's overreacting.
The last psychosocial cause ofpanic is lack of emotional
support or safe relationships.
This is a really common cause ofpanic, and I think it's one that
is often not talked about.
One of the best ways toreregulate your body is to share
(11:23):
your experiences with someonethat often helps you right size
how you're thinking aboutwhatever you're struggling with
in life When you don't have away to share your feelings
openly, emotional pressurebuilds and that pressure often
emerges as panic.
One client, a midlife woman, hadlost her partner.
(11:45):
In her forties.
At first, she had support, butover time it faded.
She did her best to moveforward, but certain events,
weddings, graduation, plumbing,emergencies, triggered deep
panic.
What she needed wasn't justcoping skills, but peers who
understood her situation.
(12:05):
I encourage her to try onlinesupport groups.
She joined three and found onethat really fit.
It helped her manage panic andgave her a sense of community
empathy and wisdom that friendsand family just couldn't
provide.
If you've ever felt alone inyour anxiety, Know that it's the
(12:26):
connection with another person,not the crowd that offers you
healing.
I encourage people to find thatfor themselves, but also to be
that for others to listen.
Really listen.
When someone is going through ananxious time to be a person that
can help them hold their anxietyis one of the kindest things any
(12:51):
of us can do.
In today's episode, you learnthat panic attacks aren't
random.
Even if sometimes they feel likethey are, they have clear
causes, whether they're rootedin brain chemistry, your body,
your thought patterns, or youremotional history.
I also touched on highlysensitive people and how
sensitivity can make you moreattuned to the sensations that
(13:13):
trigger panic.
Yes.
Panic attacks are scary,uncomfortable, and often very
inconvenient.
When you begin to see panicattacks as a messenger, not as
an enemy, you open the door tohealing, once you know what's
contributing to your panic, youcan begin building support,
(13:36):
insight, and skills that lead tocalm.
I really want this for you.
Thanks for listening.
Don't forget to check out theshow notes for your free box
breathing audio.
I'll be back on Monday with morecreating midlife calm.
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