Surviving A Panic Attack 101

Let me repeat this loudly…

This panic attack won’t kill you!

I know it feels like you’re dying.

You start to feel warmer and warmer, your heart races, your mind is freaking out, and you want to vomit.

But once again!

This panic attack won’t kill you!

Everything in life passes and this holds especially true for panic attacks. I’m naturally a nervous person so I’ve suffered from panic attacks my whole life.

I would consider myself an expert in suffering from panic.

So I’m going to discuss some things I do when the panic attack hits and it feels like death is knocking at the door.

Let's go…

Run, Run, Run!

This is the best solution. I learned it from the TV show Shameless. Lip Gallagher portrayed by Jeremy Allan White (The Bear), is a recovering alcoholic.

In one episode he’s struggling with panic making him want to drink and he just starts running, running, and more running. He goes as fast as possible with no destination in mind.

So when the next panic attack hit me I gave it a try.

I laced up the shoes with my shakey hands, went out the door, and I freakin ran!

I ran as fast as I could until my legs burned, I couldn’t breathe, and I felt like I was going to collapse.

But by the time I got home, guess what?

The panic attack was over and I had a soothing feeling of calmness all over me.

Just exhaust your central nervous system somehow so you don’t have brain power left to think.

Breathe, Breathe, Breathe!

When panic hits take the biggest breath you possibly can and blow out with force, like a dragon breathing fire.

When panic hits take the biggest breath you possibly can and blow out with force, like a dragon breathing fire.

Imagine you’re breathing in all the positive energy in the universe.

Imagine your exhale is all the panic, stress, and things you're panicking about leaving your body.

It looks silly but it does wonders for me.

I would absolutely destroy a Pulmonary Function Test at this point!

I’m a pro.

Focus, Focus, Focus!

Find something you like to do that requires intense effort and concentration.

It can be anything that uses all your brain power.

The more intense and difficult it is the better.

I play Fortnite…

Hold the laughs, please.

I’m good at Fortnite.

This works because it’s fast-paced, intense, and extremely challenging.

I can’t think of anything else while I’m doing this, it takes up all my brain power.

This stops a panic attack right in its tracks.

Dogs, Dogs, Dogs!

If you have a dog go cuddle them, play with them, or take them outside. Anything involving a dog will calm you down.

Unless you have a fear of dogs, then it’s Cats, Cats, Cats!

Dogs just have an extremely calming effect on me.

When my dog Maya knows I’m panicking she will get on top of me, lick my face and just put her whole body on me.

It’s like she can sense it and wants to help.

It just gets me out of my head and completely distracts me from the panic attack.

I’ve also read about psychiatric service dogs at Pettable and they described how they can help with panic attacks.

“The following are some examples of panic attack-related service tasks they may execute:

Deep Pressure Therapy or DPT (DPT involves a PSD laying on top of its owner during a panic attack; the pressure from the dog’s weight has a calming effect)

Bringing medication and water to help their owner calm down

Taking a phone to the owner so they can call a therapist or another member of their support system

Using a dog-friendly telephone to make a call on the owner’s behalf

Crowd control (circling the owner during a panic attack to prevent people from getting too close

Tactile stimulation (licking the face or hands to interrupt during a period of emotional overload)”

I imagine it’s really tough to get a psychiatric service dog but if you are struggling and it’s something you are interested in, you should look into it.

So I just want you to remember that every panic attack ends.

The pain won't last forever.

What you're worrying about probably won't happen and if it does you're more capable of handling it than you think.

If you are reading this you have survived every panic attack you’ve ever had so you’ll survive the next one too.

Everything is going to be okay!