The Zebra Doesn't Freeze

How I stopped white-knuckling panic attacks

Most of the time when I’ve felt anxiety and panic symptoms arise in my body, I tried to bottle it all up.

The feeling of my heartbeat starting to race, my palms starting to sweat, and my body starting to flush was a clear signal that a panic attack was coming on.

And all I could do was sit there, still, waiting for it to overtake me and telling myself I wasn’t going to be ok.

It Starts with Awareness

I’ve always been overly sensitive to and aware of what is going on in my body. I immediately notice a twinge in my side or a flutter in my chest.

As someone with a history of anxiety, this generally hasn’t been great for me because I immediately assign meaning to whatever that sensation is.

And I learned that certain sensations mean I’m only going to get more anxious and feel less safe.

So trust me when I say I understand that awareness can be a double-edged sword.

But what I’ve found helpful is to become aware with curiosity and non-judgment of whatever the sensation is.

“Oh, I just felt my heart skip a beat and flutter for a few seconds.”

Often, just calling out what’s happening is enough to calm me down, because it’s happened so many times now where a skipped heartbeat hasn’t led to anything worse.

But, in the times when that skipped heartbeat (or whatever sensation it is) starts to lead to more intense sensations, I need to become aware almost as if I’m a third-party observer.

“Heart skipped a beat. Body is starting to feel flush. Arms feel a bit numb. Forehead is starting to sweat.”

In the past, I would sit still wherever I was and try to white-knuckle it. This was for two reasons:

1. If I was in public, I didn’t want anybody else to know what I was going through so I wouldn’t be judged or thought less of (welcome to how my man brain thinks).

2. I thought that if I could think hard enough and use mental tricks like telling myself I’m safe and a panic attack can’t hurt me, it would stop the symptoms (and it never did).

Now, once I recognize these symptoms as escalating, I instead work to discharge them through movement.

The Lion and The Zebra

It’s a good time to remind ourselves that we’re all animals.

We aren’t the only species on the planet that experiences stress and anxiety.

Let’s take the zebra, for instance.

On the African plains, when a zebra is chased by a lion, it goes through fight or flight very similarly to how we do. Its body produces stress hormones like adrenaline and cortisol that push into the muscles to power its getaway.

If it’s lucky enough to get away, once it’s in safety, it will shake its entire body to release the built-up adrenaline and reset its nervous system.

Obviously, we aren’t zebras. But we’re both mammals with similar systems and similar stress responses.

Emily Nagoski, author of the book Burnout, has used this lion and zebra example to explain how humans are wired similarly and we can also learn to discharge the stress and anxiety from our bodies.

It makes a lot of sense to me. Anxiety is often energy in our bodies that gets stuck.

If my body is going to discharge energy somehow, I’d rather it be through methods I’m choosing than have my body choose one for me.

How We Can Discharge This Energy

Often, I’m sitting on my couch when these symptoms arise, completely safe with zero predators around me.

As these symptoms arise, I’ve learned to release that energy that’s being built up, and that’s where short, intense exercise comes in¹.

Anything that allows your heart rate to keep rising works, like running, cycling, pushups, jumping jacks, or simply shaking your entire body as hard as you can for a minute or two.

What I’ve found works best for me is intensely shaking my arms and legs.

Yes, I’m sure it looks very weird from afar, but most often, my anxiety manifests when I’m alone at home. The only judgment I’ll feel is from my dog and I can live with that.

If you’re someone that gets these symptoms in public places, you don’t need to go so big with it.

You might simply shake your hands like they’re sore from something. Or find the nearest restroom and go wild.

I’ve noticed that when I move my body in response to these symptoms, they almost always ease.

Plus, I feel like I have more agency over my body and the process. I’m no longer trying to white-knuckle the experience while trying to convince myself I’m safe and this is temporary.

So, the next time panic starts building in your body, don’t fight it with your mind.

Release all that energy through movement. Shake, do jumping jacks, sprint in place, whatever helps you burn off that excess energy.

If this post resonated with you, I’d love to hear from you in the comments. Thank you so much for reading.

1. I’m not a medical professional, and this isn’t medical advice. If you have a heart condition, arrhythmia, or any condition, talk to a doctor before trying intense exercise during a panic episode.

If your panic attacks are frequent or severe, please also talk to a doctor or therapist. This is just what’s worked for me.