Fabulous Five: Stopping a panic attack in five steps.

Most people have a panic attack at some stage in their life whether it be minor and controllable or one so big that it can leave a lump in your throat for days, even weeks later.

I'd had miniature panic attacks most of my life that I easily learnt to control. Sometimes it came in the form of chest pains and palpitations and others where my throat turned dry and I struggled to breathe. I learnt to control all these symptoms fairly easily when I sat and thought it through logically.

When I was 18 I had my first major attack, one so bad I wasn't really sure what was going on or how to calm it down. All of a sudden the room around me started to spin, I was clammy, shaky and felt extremely sick. Because I'd never experienced anything like it I began to panic even more to the point I couldn't take proper breaths. I was sat on my own in college at the time but luckily my friend Lucy came to the rescue and helped me calm down. It left me in a teary, anxious and panicked state and I had a lump in my throat for week following the attack which made me feel nauseous. 

After that I vowed to myself I would never let myself have an attack like that again and came up with 5 steps to stop the panic so I could carry on my day as normal and it wouldn't affect my studies and my work.  I thought it would be nice to share my steps with everyone else because it truly does help me. 

• Step One; Focus on nothing but your own breathing, take nice deep breaths. In through your nose and out through your mouth.
  
• Step Two; Assess, what is causing this attack? My panic attacks were often caused by making up scenarios in my head about people coming into the building to attack me. If you know your triggers you can learn to distract yourself before it starts. Take note for the future so you're ready.
  
• Step Three; Rationalize. Of course someone coming to attack me was highly unlikely, I learnt to remind myself that I was SAFE! Tell yourself that its okay to worry and sometimes it's a good thing but also unnecessary in this case. 
• Step Four; Think of your happiest ever moments. My bestest friends Emma and Sammie, I like to remind myself of happy memories we've shared or I like to think of my baby sister who always brings a smile to my face.
   
• Step Five; Coming down from the panic, I find this bit the most difficult. I have to try get myself out of that mindset or else it will start again. If there's a friend there tell them! If not distract yourself, get stuck into something, either work, studies or just calling up a friend or family member and that will help you rid the last stage of your panic.

Next time you have a panic attack try this, it's helped me every single time and I can enjoy my life like I used to be able too. It's been a year since my first major attack and I've only had two like it ever since. 

Keep smiling, keep fighting. I'll be here every single step of the way.

Chloe xx