Conquering an Attack of Panic


A panic episode is nothing to laugh about, as anyone who has experienced one can attest. Your heavy emotions, such as rage, dread, hopelessness, helplessness, and vulnerability, seem to spiral downwards while you do nothing to stop them.

Worse, your mind is powerless to assist you through a panic attack. Thoughts like “It’s my fault,” “I always do it wrong,” and “I’m hopeless and worthless” are what it comes up with, not something brilliant along the lines of “Hey, don’t worry, it’s all fine, you are great,” which might calm you down.

The topic of this essay is not the prevention of panic attacks. It’s about coping with having one and getting yourself back on track after having one when you’re by yourself, breathing heavily to the point of hyperventilating, and your thoughts (if you can be present enough) recognize them) are racing and killing you. More often than I’d like, I’ve visited that location. Because of the many times I’ve been in that position, I’m familiar with getting back up.

That’s the case. Whatever it was, it caused you such a profound emotional reaction that you had a panic episode. You might also be a chain smoker; this is common because suckling on a cigarette subconsciously makes us feel secure, similar to how we felt when we suckled our mothers as infants.

You can help yourself by, first and foremost, calming down; you’ll be shaking quite a deal and confused. Do not attempt to use your mind at this time; instead, focus on your body and the sensations you are experiencing. Having a small space to retreat to until you feel better is very helpful. I discovered a cozy nook in my bedroom between a storage unit and a couch.

It’s also helpful to have an individualized covering, like a comforter or jacket. Both the blanket or jacket and the act of retreating to a corner can serve as coping strategies because they create a “larger” surface around us, evoking memories of infancy when we felt safest nestled in the arms of an adult. If you don’t have a blanket, jacket, or spare room, sit in the corner of a couch or bed or anything else that has a more extensive surface area than you do.

Stay there for a while, weep if needed, and give yourself time and space to process your overwhelming emotions. Sometimes I feel like my mind has completely blanked out, and all I can do is sit in my corner and gradually become aware of my breathing returning to normal and my ideas slowing down.

Even if you’ve managed to bring yourself back under control by that point, it’s still too soon to attempt to deal with whatever triggered your panic attack. The most crucial step is to rebuild your confidence and sense of identity. The worst is over; don’t worry. Keep in mind what you’ve accomplished so far and who you are.

Focus on taking long, slow breaths. It’s okay; nothing to worry about. Affirmations along the lines of “I am okay,” “I am fine,” and “I am complete” can be helpful at this time. Keep perceiving what it’s like to return to tranquility and self-awareness.

Get out of your foxhole when you’re ready; take as much time as you need; sometimes, it takes me an hour to settle down, and sometimes it only takes fifteen minutes. When you walk away from the corner, you effectively put the panic attack behind you. Even though you still feel feeble, you no longer have no control over your situation.

Keep your back straight and take some long breaths. Get some liquids in you. Then relocate to a more inviting seat, like a couch or armchair. Don’t attempt to use your mind to figure out why you have a panic attack just yet; instead, focus on staying present in your body and your environment.

It’s time to move on at this juncture. The best way to clear my head is to do something I enjoy. One option is to relax by reading an encouraging email, listening to music that makes me happy, gazing at one of my many houseplants, or doodling in colorful pencils. While doing so, I lose track of time and focus on the present instant of whatever I do.

The important thing is to keep yourself occupied so that you can move past your feelings and back into a calm state where you can think more clearly.

After half an hour, I feel much better, more present, and like I’ve moved past the panic episode entirely. After that, I was able to think more rationally about whatever it was that made me worry in the first place. It’s okay if you aren’t quite ready yet; everyone has their innate timing.

From then on, picking up the pieces and moving on with your life is a breeze. When I need a pick-me-up, I usually get to work on one of my many tasks. Maybe I’ll return to whatever I did before the anxiety episode and finish it.

Don’t blame your panic episode on yourself. A panic attack is an extreme and frightening emotional reaction that can have its origins in your formative years.

You should be proud of yourself for being able to recover from your panic episode and resume your regular activities. Recognize that you have gained some strength. If you suffer from panic attacks, you have the option of investigating their origin so that you can take preventative measures when warning signs arise. Recognizing the beginnings of a panic attack, such as a sudden surge of worry, can give you valuable time to take preventative measures.

We have some measure of control in the moments before a panic attack, but this requires practice and in-depth self-awareness. You are precisely where you must be, so be gentle with yourself.

If you want to learn how to conquer your fears, click on the link below. is edited and published by Cristina Diaz, a journalist. She has written guidance columns for ezines that have been distributed online. Currently based in London, she spreads positivity through her book The Benefits of Positive Thinking and penning short stories in her native Spanish.

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