Matt Gutman on Panic Attacks, Anxiety, and Finding Healing
Panic attacks can be a terrifying and often misunderstood experience. ABC News Chief National Correspondent Matt Gutman knows this reality all too well. In his book, No Time to Panic, and during his interview on Heal Squad with Maria Menounos, he shared his deeply personal journey of struggling with anxiety and panic attacks, and how he found healing through a combination of therapy, alternative medicine, and self-discovery.
Understanding Anxiety vs. Panic Attacks
Gutman explains that anxiety is a general sense of unease—often persistent and chronic—whereas a panic attack is a sudden, intense surge of fear accompanied by physical symptoms such as a racing heart, sweating, dizziness, and shortness of breath. While some individuals can live with anxiety their entire lives without experiencing a panic attack, others may suffer from panic attacks even if they don’t have chronic anxiety.
“Anxiety is this underlying sense of dread,” Gutman said. “A panic attack is a full onslaught of symptoms that can be completely debilitating.”
The Science Behind Panic Attacks
Panic attacks stem from an evolutionary survival mechanism. When the brain perceives a threat—real or imagined—it floods the body with adrenaline, preparing it for a fight-or-flight response. The issue arises when this response is triggered in non-life-threatening situations, like public speaking or social interactions. “Your body thinks it’s being attacked by a wild animal,” Gutman explains, which leads to the overwhelming symptoms of a panic attack.
A Personal Battle with Panic
For years, Gutman suffered in silence, masking his struggles as he reported live on air. To cope, he experimented with various treatments, including prescription medications such as SSRIs and beta-blockers. However, these drugs often left him feeling detached. “I just didn’t feel like me,” he admitted. This led him to explore alternative healing methods, including breathwork, psychedelic therapy, and cognitive behavioral therapy (CBT).
Alternative Therapies: Breathwork and Psychedelics
One of the most profound experiences for Gutman was holotropic breathwork, a technique that involves deep, rhythmic breathing to induce altered states of consciousness. During his first session, he experienced an unexpected emotional release. “I just started crying hysterically,” he shared. “It was cathartic, weird, and scary, but I needed it.”
Gutman also turned to psychedelics, including psilocybin mushrooms, ayahuasca, and ketamine therapy. While his ayahuasca experience didn’t yield the transformative results he had hoped for, ketamine therapy led him to experience what he described as “ego death.”
“For a moment, I didn’t know who I was, where I was, or even what an ‘I’ was,” he recalled. “It was terrifying and liberating all at once.” This experience helped him detach from the fears and anxieties that had plagued him for years.
Cognitive Behavioral Therapy and Exposure Therapy
While psychedelic experiences provided moments of clarity, Gutman emphasized the importance of cognitive behavioral therapy (CBT) in his long-term healing. CBT involves recognizing and reprogramming negative thought patterns. One of the key aspects is exposure therapy, where individuals confront their fears in a controlled and gradual manner. Gutman even participated in an experimental program at the University of Texas that involved simulated panic scenarios, such as being placed in a dark, enclosed space.
At one point, he had a panic attack during an interview but was able to verbalize what was happening. “I told the person, ‘I’m having a panic attack. I’m going to be okay. I just need a minute,’” he said. That moment of self-awareness and acceptance was pivotal in his journey.
Practical Tips for Managing Panic Attacks
For those experiencing panic attacks, Gutman recommends several grounding techniques:
- 5-4-3-2-1 Method: Identify five things you see, four things you hear, three things you feel, two things you smell, and one thing you taste. This brings the mind into the present moment.
- Breathing Exercises: Slow, deep breathing can activate the parasympathetic nervous system and calm the body.
- Movement: Even a five-minute walk can release serotonin and help regulate emotions.
- Mindfulness and Meditation: Practicing daily mindfulness techniques, even for a few minutes, can build resilience against anxiety.
- Talk About It: Sharing struggles with trusted friends or support groups can alleviate the burden of panic.
A Newfound Confidence
Through his journey, Gutman has not only conquered his own panic attacks but has also become an advocate for mental health awareness. “For so long, I thought I had to keep this a secret,” he said. “But once I opened up, I realized how many people struggle with the same thing.”
His book, No Time to Panic, is more than just a memoir—it’s a guide for anyone looking to reclaim their life from the grips of anxiety and panic.
For those suffering in silence, Gutman’s message is clear: “You are not broken. Panic can’t kill you. And there is always a way forward.”
