How to Survive a Panic Attack

So, it happened. It happens occasionally— before my period, during heavy stress times at work, etc.— the dreaded panic attack. At the beach I was having the most lovely time, and randomly, during a nice dinner, it hit me like a train. I couldn’t breathe. My heart was racing. The dreaded panic attack had started.

Like I said, it happens. I’ve been diagnosed with OCD and GAD since I was 12. I’ve dealt with this for years, and though it never fully goes away, it does get easier with the right treatment and coping skills. Treatment should be prescribed by a medical professional, but coping skills are generally safe and effective and I want to share a few of my own today. Here goes—

How to cope when you’re having a panic attack

First of all, go to a quiet place. This is so important. At dinner, I excused myself and Andrew took me to the car. Instant relief from a busy restaurant. Then, and this goes without saying, breatheeeeee. Take deep breaths. And, remind yourself with mantras that you are safe, you are okay, you are healthy, and so on. Those are good immediate tips. Relax your body and nervous system, ground yourself into your surroundings, and remember how safe you are.

In the longer term, daily movement and exercise can help boost brain health and help ease the buildup of anxiety. Additionally, eating brain healthy foods and avoiding intense periods of binge drinking can help a lot, as well as sunshine or outdoor time when you can get it.

These tips seem simple but can work wonders— medical treatment by a licensed professional are always best, but in the immediate term if you need relief these tips can help ease the suffering and remind you that you’re safe, healthy, and going to be okay.

Take care of yourself and your mind, loves.

Xoxo, MM.