Do you feel like you're spiraling when your heart starts racing? Kati Morton breaks down why your body is misinterpreting normal sensations as a threat and how you can break the loop.

In this episode of Ask Katie Anything, licensed marriage and family therapist Kati Morton explores the reality of panic disorder and why it feels so physically life-threatening. We discuss the seven stages of the panic loop, the "suffocation alarm" theory developed by Donald Klein, and why typical advice like "just breathe" can sometimes make anxiety worse. You'll learn specific, science-backed grounding techniques—including the temperature shock method, vagus nerve stimulation, and the "labeling" technique—to help you navigate moments of high intensity.

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Chapters: 00:00 - Introduction: Why Panic Feels Like Dying 00:36 - Defining Panic Disorder: DSM Criteria 04:59 - The Difference Between Panic & Anxiety Attacks 08:05 - Is Your Heart Fluttering Normal? 14:21 - The 7 Stages of the Panic Loop 19:16 - Why Fighting Panic Often Backfires 25:23 - The "Suffocation Alarm" Research 34:12 - Homework: Labeling Your Sensations 38:29 - Grounding Tools: Cold Water & Vagus Nerve 42:17 - Community Success Stories & Tips

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