What Triggers Panic Attacks? Your Brain Remembers the Feeling
Many things can seem to trigger a panic attack—but perhaps not in the way you think.
You might have searched online for “panic attack triggers,” hoping to find something to avoid or something that could warn you when one is coming. But that approach can backfire. Why? Because it often leads to avoiding things you associate with panic—and avoidance can keep you stuck. Treatment that targets these learned links: panic attack counselling.
Let’s look at this more closely.
Common Triggers (At First Glance)
In my private practice, people often describe panic being triggered by:
- Driving
- Fear of having another panic attack
- Public speaking
- Doing something new
- Meeting new people
- Falling asleep
These are what I call people, places, and things. You might associate panic with a particular situation or object. But here’s the important part:
It’s not the car park that triggers your panic—it’s your brain’s memory of what happened in the car park.
Emotional Memory as a Trigger
Your brain stores memories differently depending on how emotionally intense the event was. Most of the time, we don’t remember ordinary events. But if something happens that creates a strong emotional reaction—especially fear—your brain remembers everything about it. (learn more about the anatomy of fear.)
That’s not a flaw. It’s survival. Your brain’s job is to protect you, and emotional memories help it do that. Just like you wouldn’t put your hand on a hot stove twice, your brain learns to sound the alarm if something feels similar to a past danger—even if there’s no real threat now.
So when you feel panic in a car park, it’s not the concrete or the location causing it. It’s your nervous system remembering: “Last time I was here, something scary happened.”
Why Avoidance Doesn’t Help Long-Term
It makes sense that you’d want to avoid that car park—or any situation that reminds you of panic. That’s a normal short-term response. But over time, avoidance teaches your brain that the situation is dangerous, and the fear gets reinforced.
Instead of focusing on avoiding triggers, it’s more helpful to gently retrain your response to them. The goal isn’t to force yourself into feared situations but to build new emotional experiences that help your brain re-learn what’s actually safe.
You can read more about emotional memory and anxiety here.
Next steps:Panic Attack Counselling (hub) · CBT for Panic Attacks · How to Stop Panic Attacks · Exposure therapy for panic