When Your Body Screams: Understanding Panic Attacks From the Inside Out Artwork

She Lost It

Welcome to She Lost It, the podcast for anyone ready to let go of what’s been weighing them down and step into a life they truly love. I’m Stefani—an accidental health coach, entrepreneur, mom, and someone who knows what it’s like to lose it all, start over, and come out stronger.

In this first episode, I’m sharing my story—the raw, real, and sometimes messy truth about how I went from drowning in anxiety, debt, food addiction, and people-pleasing to finally taking control of my life. But this podcast isn’t just about my journey—it’s about yours.

Each episode, I’ll share practical tips to help you break free from the patterns holding you back, whether it’s your mindset, your habits, or the stories you’ve been telling yourself. We’ll talk about what it takes to build grit, find your voice, and create a life that feels truly authentic.

Think of this as a conversation between friends—the kind where you leave feeling lighter, inspired, and ready to take action. So if you’re ready to lose what’s been keeping you stuck and gain a whole new perspective, hit play. Let’s do this together.

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She Lost It

When Your Body Screams: Understanding Panic Attacks From the Inside Out

May 01, 2025 • Stefani Scotch • Season 1 • Episode 9

0:00 | 10:50

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Have you ever felt your heart racing, chest tightening, and hands shaking out of nowhere? Yesterday, that was me—ambushed by a full-blown panic attack while sitting at my desk. The irony wasn't lost on me—someone who helps others find courage, suddenly unable to breathe.

This raw, unfiltered episode dives deep into what panic attacks really are and why they happen. Your body isn't betraying you—it's desperately trying to communicate. When we stuff down emotions, live in constant fight-or-flight, or numb with busyness, food, or scrolling, our nervous systems eventually revolt. That panic isn't weakness; it's a signal that something needs attention.

I share exactly what helped me move through yesterday's attack—from focused breathing techniques to the power of simply sitting with discomfort instead of running from it. More importantly, we explore why treating just the symptoms never works. Real healing comes from pulling up the roots: asking yourself what you've been avoiding, where you're pretending to be fine when you're not, and what parts of yourself need to be heard rather than silenced.

For those moments when panic strikes, I offer five practical techniques that can help reset your nervous system, including the 5-4-3-2-1 grounding method and why longer exhales biologically signal safety to your brain. Whether you're experiencing full panic attacks or just that constant hum of anxiety, this episode reminds you that you're not broken. Sometimes becoming whole requires breaking open first.

You can be bold and still break down. You can be brave and still have bad days. Courage isn't the absence of fear—it's what you do when fear shows up. If something here resonates, please share with someone who needs to hear they're not alone. Remember, you're not too far gone; you're just getting started.

Welcome to She Lost It

Stefani 0:05

Welcome to the she Lost it podcast . I'm Stefani , and this is a space for you to lose what's been holding you back . Talk about real growth , find courage and step into the life you were meant for . Okay , friend , welcome back . So before we get into it today , I want to set the scene . I'm in my room , I have this microphone , I have a warm tea in my hand , my salted honey , vanilla , candle lit and the most beautiful view outside my window . And taking this in is the exact reminder I needed after what happened to me yesterday . Some days you just say , okay , god , I need to see you today , I need to feel you and I need to know you are here .

Stefani 0:50

Because have you ever had one of those days where you think you're totally fine and then , bam , out of nowhere , your heart starts racing , your chest tightens and you feel like you're gonna lose it ? Yeah , that was me yesterday , in the middle of a normal day , doing what I do , and then , bam , panic attack . And this wasn't what I had planned to talk about on this episode today . But sometimes life hands you the lesson you need so you can help someone else with it . So if you've ever felt overwhelmed , anxious , stuck or like your body is keeping the score of emotions that you never signed up for . You need this episode . We're going to talk about what panic attacks really are ,

My Unexpected Panic Attack

Stefani 1:35

what's underneath them and how to stop treating the symptoms and start healing the root . So let's go . So this one's pretty personal to me and I have a feeling it might be the episode that helps you the most .

Stefani 1:53

So , yes , I had a panic attack yesterday , full blown , couldn't breathe , hands shaking , heart racing , wanting to throw up . Even my hands felt numb . I couldn't stop crying . It was the kind of panic attack that makes you feel like you're dying , but you're not . And it hit me like a truck , and I don't think I've ever had one hit like that before . And , honestly , I had no clue why it even happened . I wasn't being chased by a bear , I wasn't in danger . I was literally sitting at my desk doing what I do , working to help other people step into their boldness , and right in the middle of that moment , my body it just snapped and I thought how in the world am I back here again ? I lead people , I've done the work , but guess what ? Panic doesn't care how strong , successful or self-aware you are . It shows up when your nervous system is screaming for attention . So today I want to break this down , because if you've ever felt this way or if you're feeling it now , this episode is for you . I want to talk about why the panic attacks happen , what to do when they hit , why healing the root is the only way out , because when we understand the

Understanding Panic: What's Happening Inside

Stefani 3:15

why , we get to take our power back .

Stefani 3:18

So let's start with what is actually happening in a panic attack . Okay , here's the science , because understanding this part matters . Your brain , even subconsciously , perceives a threat , and it doesn't matter if it's real , emotional or imagined . Your body reacts . The same Adrenaline floods your system , your heart races , your breathing gets fast and shallow , your digestive system literally shuts down , your body launches into survival mode to protect you from danger , even if the only danger is an emotion you've been avoiding . This isn't in your head , it's actually happening in your body . This isn't in your head , it's actually happening in your body . And if you've been living in fight or flight or people pleasing , performing , numbing with food , alcohol or busyness , your body eventually , well , it's going to call you out on it . So panic is the body's final scream for help , because , stuffed down emotions , you guys , they don't just disappear , they store and eventually they spill out .

Stefani 4:28

So have you ever wondered why does it feel like they come out of nowhere , right ? Well , guess what ? It actually doesn't . It's the buildup , it's the quiet pylon , it's the resentment , the grief . We never dealt with the boundaries , we never set the stress , we minimized but pushed past .

Stefani 4:48

And my panic attack yesterday , it actually wasn't random . It was the cost of ignoring something I was feeling while powering through what I thought I had to do . Sound familiar ? Yeah , we live in a world that rewards productivity over presence . And let me be honest , I am all about being productive and pushing through , but your body , it doesn't lie , and when the score gets too high , it cashes out

What To Do During a Panic Attack

Stefani 5:15

through panic .

Stefani 5:16

So what do you actually do when the panic attacks hit ? Okay , so here's what helped me and you guys . None of it was fancy . I stopped and I sat with it . I told myself you are safe . This is your nervous system , not your reality . I put my hand on my chest and I focused on long , slow exhales , because longer exhales , they will actually help reset the parasympathetic nervous system . I drank some water . I cried until I didn't . I let myself feel it all . I didn't reach for food , I didn't scroll . I didn't pour a glass of wine , I didn't distract , I didn't numb , and when the shaking stopped I realized something so powerful . This wasn't a setback , it was actually a signal .

Stefani 6:06

So you can't just treat the symptom . You've got to pull the root . And when you're having the panic attacks , it's the signal You've still got a root to pull up . So panic attacks are just the alarm bell , not the problem . The real issue is what's underneath Old trauma , emotional overload , unprocessed pain , chronic over-functioning , ding , ding , ding . And if we keep throwing a band-aid on top , another pill , another drink , another to-do list , we miss the real invitation to heal .

Stefani 6:41

If you want real

Healing The Root, Not Just Symptoms

Stefani 6:42

healing , you've got to pull the root . This means being honest . This means getting curious with yourself , not judgmental . Ask yourself okay , what have I been avoiding ? Where am I pretending I'm fine when I'm really not ? Or this is a big one for me . What part of me needs to be heard and not silenced ?

Stefani 7:05

Healing doesn't always look like action . Sometimes it looks like stillness , sometimes it looks like tears , like shaking , like one deep breath at a time and then making the bold decision not to run this time . And that's what I did yesterday . And I didn't die , I didn't spiral , I grew . And this , if you are a leader , this is part of leadership too . It doesn't matter if you lead a business , a family , a team . This is part of leadership .

Stefani 7:41

Someone out there needs to know you can be bold and still break down . You can be brave and still have bad days . You can help others and still need help yourself . Courage isn't the absence of fear . It's what you do when fear shows up . So if you've had a panic attack or you're walking around with that quiet hum of anxiety that maybe never shuts off , please don't ignore it , don't shame it , don't stuff it . Just honor it . Listen to it and ask what is this trying to teach me ? You are not broken . You are not weak . You are becoming , and sometimes becoming well , that looks like breaking first . So here's a little bonus I want to give you five tips to help you navigate your next panic attack

Five Practical Tips for Next Time

Stefani 8:35

Okay , before we wrap up , I want to leave you something with , something that's super practical , because when you're in the middle of the panic attack , it's hard to remember what to do , right ? So here are a few things that you can try the next time it hits . Number one put your hand on your chest and say out loud I'm safe . It sounds super simple , but your nervous system needs that reminder . Your body will believe your voice . Number two focus on longer exhales . Breathe in for four counts and out for six . That slow exhale tells your brain it's okay to calm down . Number three drink a glass of cold water .

Stefani 9:16

The physical sensation can help ground you and shift your body out of that fight or flight mode . Number four ground yourself with the five , four , three , two , one technique . Okay , this one took me a while to figure out , but this is it . Name five things you can see , four things you can touch , three things you can hear , two things you can smell and one thing you can taste . This pulls your attention out of the panic spiral and into the present moment . And number five put this in big , bold letters .

Stefani 9:53

Resist the urge to numb or avoid . It is so tempting to grab food , the pill , the drink , the scroll or just shut down . But if you can let yourself feel it without judgment , it will pass . It always passes , and then you realize you are stronger than you

Final Thoughts and Encouragement

Stefani 10:15

thought . So I hope this helped you take one honest breath today and if it did , follow this podcast , leave a review and tell me what part hit home for you . Share this with a friend who needs to hear that they're not crazy , they're healing . You're not alone in this and I will keep showing up here to remind you . You're not too far gone . You're not alone in this and I will keep showing up here to remind you . You're not too far gone , you're just getting started . And remember , if no one has told you today , I believe in you , see you next time .