Trish Sachdev

The easiest way to stop a panic attack is by letting someone guide you through it. Stop what you’re doing and find someone who can help. They’ll tell you what to do and you’ll listen.

Breathe in. Breathe out.

They’ll ask you questions and you’ll answer. What’s wrong? Can I help?

It’s not the easy way out. There’s no easy way out.

Nonetheless, having someone there to walk you through the process requires less thinking. Less thinking means less panic. You’d do anything for less panic. Trust me, I know.

But what happens when no one’s there? What happens when you have to relearn how to breathe all by yourself?  I'd like to offer a few steps that I've picked up from when my panic is irrational yet irreversible all the same.

Step 1: Reality Check.

First, you have to note that you’re not in danger and that this panic is self imposed.

I try to remind myself that I’m hurting because I care. My concern or overthinking likely stems from deep care for myself and others. If nothing else, this is the thought that keeps me going. 

Step 2: Breathe.

Take care of your body. Release whatever you're occupied with and find a place where you feel safe. Focus on your breath and make efforts to control it. If breathing isn’t helpful, explore something else that feels natural to you.

For example, I like to breathe through art. Pouring my conflicts onto an empty canvas is a cathartic release that forces me to explore my repressed feelings. It’s during my darker times that I’ve created my most meaningful pieces and discovered my connection to art.

Step 3: Recall.

After your body recovers, you may not feel too good. Your mind is likely to be all over the place. This is when you have to recall why you panicked in the first place. In other words, reflect on the trigger.

This skill did not only help me in the moment but later on in my life as well. It taught me the benefits of reflecting on my actions and allowed me to become more in touch with my emotions.

Step 4: Rationalize.

The prefrontal cortex is responsible for cognitive reappraisal; we are predisposed to reinterpreting situations in order to protect our emotions. Take a moment to connect with the trigger. Is it true to reality? 

You should know that practicing this will require a heavy load of time and energy. You should also know that it pays off. I’ve been in your place and, by committing to change, I pushed through.

From overcoming my mental illness, I learned that I’m passionate, curious, and strong. I can accomplish whatever I set my mind to. If we’ve pushed through the panic, we can push through anything.

Step 5: Recover.

This step happens differently for everyone, so I’ll tell you what I do and hopefully that can help. I transform my lack of self hope into hope that at least, from my experiences, I can learn to help other people like me. I hope to advocate for struggling communities and help them learn how to breathe again through the power of creative expression. I’d like to shift these people’s perspectives and give them the second chance they deserve.

Shift your perspective, and you’ll be okay. 

Everything will be okay.