I had my first panic attack at the age of 15. I didn’t know it was at the time, but it hit me hard, and it took several weeks to get over it. It didn’t fit my idea of a panic attack. I didn’t have any difficulty breathing. I wasn’t shaking or running around screaming. I felt completely overwhelmed by doom. The only way I could describe it was that it felt like a near-death experience, as I became detached from life.

My panic attacks continued through my 20s and progressively got worse. In the grips of a panic attack, I felt complete dismay. In a way, it felt like I was buried alive, desperate to get back to the version of myself that had never experienced panic before. In between panic attacks, I often felt nervous, dreading the next one.

I decided to fight it head-on. I talked to my doctors and researched online, seeking all the advice I could get. I tried and tested different techniques, and over time I learned to manage myself and avoid situations and habits which brought on panic. More importantly, I learned several techniques and behaviours to stop panic attacks on the rare occasions they still come.

Focus on planning

For me, a panic attack means getting trapped in a spiral of worry, fear and dread. I get caught up in a circle of negative thoughts. I try to reason with myself that I’ll be OK, but this is shortly followed by another wave of doom. It feels like madness, as my thoughts go around in negative circles, constantly feeling that gut punch of dread.

In these situations, I need to take back control of my thoughts. This is my mind, and I can take back the reigns, but I need to focus on something which requires elements of planning and creativity. Now when I fall into a bad panic attack, I focus on planning my next day to the finest detail. From the time I wake up, my morning routine and chores, to going to the gym and what exercises I will do, to planning my work in minute detail. More times than not, this will break me free from my spiralling thoughts, and I can begin to calm down.

Have a go-to person

As with most problems, it always helps to have someone you can talk to. This is particularly true of a panic attack. You need someone you can rely on and be there when needed. Help them understand what you go through, your triggers, and signs that you are having a panic attack. Moreover, work with them to figure out techniques that help you.

Having someone you can go to or call when you have a bad panic attack can make all the difference. They can help you work through your techniques and give you comfort and reassurance. Having a panic attack is an extremely lonely experience, and having someone connecting with you, assuring you it will pass and everything will be OK, lessens the fear and trauma.

Hug a loved one

If you aren’t with your go-to person but in the presence of someone you are close to, ask them for a hug. Receiving a hug from a loved one can instantly calm you down and lessen your anxiety. This can also work with hugging a pet.

When you hug, touch, or sit close to someone you love, your body releases the hormone oxytocin, which gives you a sense of bonding and trust. These feelings are reassuring and can decrease that sense of fear and doom.

Put an ice cube in your mouth

This was something I read a few years ago but never tried. Then one night, I was passing through the kitchen on the way to the bathroom in the middle of the night, and I felt a wave of panic. It came out of nowhere and quickly started to escalate. I remembered the tip of putting an ice cube in my mouth, and I opened the freezer and did just that. It made an immediate impact, and it calmed me.

I held the ice cube in my mouth for as long as possible. The physical discomfort of keeping the frozen ice cube in my mouth seemed to shake and ground me in reality. It immediately broke me from the spiral of thoughts I was sinking into. It allowed me a reset, so I could gather some composure and reassure myself.

Laugh and sing

When I feel a panic attack coming, my first instinct now is to distract myself. If I have the chance, I’ll put on a video clip or stand-up set I know will make me laugh. 9 times out of 10, I’ll soon be laughing and starting to calm down. Being able to laugh is a way to quickly dispel that feeling of panic. As well as distracting your thoughts, laughing increases the oxygen in your body and reduces the physical symptoms of anxiety.

Alternatively, I’ll sing. Singing an upbeat song helps switch my focus away from any oncoming dread. Singing is a natural antidepressant and can release endorphins which give you pleasure.

Rootd

Rootd is an app I came across recently. While I’ve not tested it out during a panic attack, I found it to have a lot of wonderful advice and support. I’d never considered using modern tech to tackle my panic attacks, but this app and the exercises and lessons it teaches you are fascinating.

It also has a big red panic button, which you press should you feel a panic attack coming. When pressed, it will take you through different techniques and exercises to stop your anxiety attack. The more you use it, the more it understands the most effective methods for you. It also helps you keep a diary to figure out your trigger points and offers direct access to mental health professionals.

Rootd App

It’s important to say that these are techniques which work for me. Not everyone experiences the same type of panic attack. They come for different reasons and in different ways. Studying your attacks and emotions is important and experiment with different techniques. In time you’ll build an armoury of practices which work and help you manage and stop your panic attacks.

While panic attacks can be traumatic and leave you feeling isolated and scared, believe me, they can and will pass.

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