Why Do We Panic?

Picture this: You're driving on a familiar road when suddenly, the car in front of you slams on its brakes. Your heart pounds, your hands grip the steering wheel, but instead of reacting, you freeze. This moment of hesitation, caused by panic, could be the difference between a minor scare and a major accident.

Panic is a natural reaction when our brain perceives danger, but it can also impair decision-making. Understanding how and why we panic can help us regain control in critical situations.

What Happens in Your Brain When You Panic?

When faced with an emergency, our brain triggers the fight-flight-freeze response:

• Amygdala (fear center): Activates the body’s survival mode.
• Prefrontal cortex (decision-making center): Momentarily shuts down, making logical thinking difficult.
• Physiological reactions: Increased heart rate, rapid breathing, tunnel vision, and impaired fine motor skills.

In life-threatening situations, our brain prioritizes quick, instinctive reactions over rational thought. While this can be beneficial, it may also cause people to act impulsively—or not act at all.

The Freeze Response: Why Some People Do Nothing in Emergencies

Many assume they will either fight or flee in a crisis, but freezing is just as common. The brain pauses to assess the threat, but in fast-moving situations, this delay can be dangerous.

Example: A hiker gets lost in the woods as night falls. Instead of searching for shelter or calling for help, they sit in place, unable to decide what to do. This paralysis, caused by panic, increases their risk of hypothermia and dehydration.

How to Override Panic and Regain Control

Here are science-backed techniques to stay calm during emergencies:

1. Breathe Intentionally

• Use the 4-7-8 breathing technique: Inhale for four seconds, hold for seven, and exhale for eight. This activates the parasympathetic nervous system, reducing panic. (UWMedicine)

2. Use Grounding Techniques

• The 5-4-3-2-1 method: Focus on five things you see, four things you touch, three things you hear, two things you smell, and one thing you taste. This shifts focus away from fear. (Trauma Research UK)

3. Train Your Brain Beforehand

• Studies show that mentally rehearsing emergency scenarios can help individuals respond more effectively. (Pilot Life Perspectives)

4. Use Simple Self-Talk Phrases

• Repeating phrases like “I know what to do” or “I am in control” helps re-engage the rational part of the brain.

5. Break the Moment Into Small Steps

• Instead of feeling overwhelmed, focus on one action at a time (e.g., "Find an exit" → "Call 911" → "Help others").

Why Some People Stay Calm Under Pressure

First responders, military personnel, and pilots are trained to override panic through exposure and practice. Their training rewires the brain to default to procedures rather than fear.

Example: Pilots undergo extensive simulator training, so if an engine fails mid-flight, they respond automatically instead of panicking. 

How to Build Your Own “Crisis-Ready” Mindset

• Learn basic emergency skills: Take CPR and first aid courses.
• Mentally rehearse emergency responses: Visualizing what to do can increase confidence.
• Teach kids and family members safety plans: Fire escape routes, meeting points, and emergency numbers should be practiced regularly.
• Stay physically conditioned: A well-conditioned body handles stress more efficiently. (Mayo Clinic)

Panic is Normal, But It Doesn’t Have to Control You

Panic is a biological response, but with the right knowledge and training, anyone can learn to stay calm under pressure. By understanding our brain’s reaction to emergencies and practicing techniques to override panic, we can take control when it matters most.

Stay prepared, stay informed, and stay calm to save lives.