An anxious girl’s guide to pushing through a panic attack

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Has your brain ever tried to convince you that you were going to die? Your heart starts to race, you can’t bring yourself to swallow, and your hands begin to shake. You’re not dangling on the edge of a cliff by your fingertips or running from a masked intruder armed with a butcher knife. Most of the time, you’re just being.

If so, same sis.

Panic attacks, per the National Institute of Mental Health (NIMH), are characterized by a fear of disaster or of losing control even when there is no real danger. Comparable to having a heart attack, a person experiencing a panic attack may have strong physical reactions, including a racing heart, sweating, chills, breathing problems, weakness or dizziness, tingly or numb hands, chest pain, stomach pain, and nausea.

Your body loves you so much it’s trying to protect you from harm. But sometimes — we’re about to gaslight here — but your body is just overreacting.

One of the most discouraging truths about anxiety and panic is that their existence makes accomplishing any goal difficult, let alone ambitious career goals. It can be scary — but it doesn’t have to be. Here are some tips on how to push through the panic.

First of all, know that there is nothing to be ashamed of

It’s easy to feel ashamed, isolated, or alone when dealing with mental health struggles like anxiety and panic disorder. According to the National Institute of Mental Health, a person with panic disorder may “become discouraged and feel ashamed because he or she cannot carry out normal routines like going to school or work, going to the grocery store, or driving.”

Margaret Lindberg, a clinically licensed social worker (LCSW-C) with over two decades of experience working with individuals who struggle with various mental health concerns, including anxiety and panic, said there is a great stigma regarding those who have mental health issues. Some of these misconceptions are that people are ‘faking’ the significance of their issues or that someone can just ‘snap out of it.’

“I have also noted that oftentimes if someone discloses that they have mental health issues, those who are not trained to understand what that means may question things like intelligence levels or motivation levels,” Lindenberg said.

But that cannot be further from the truth. Research has shown that there is a high correlation between being intelligent and socially anxious, according to Resources to Recover (RTOR), an organization that helps people with mental health concerns find resources. According to RTOR, the higher your IQ, the higher the chance your social apprehension is higher than usual. Ooooh, so that’s why I’m so smart.

Also, some of the most adored celebrities in the world have anxiety— celebs like Oprah Winfrey, Kourtney Kardashian, Taylor Swift, and Adele. Nobody’s perfect, not even T. Swift, (ok, maybe she is). Be gentle with yourself and know that you don’t have to be perfect, either.

Learn some self-soothing techniques

Some of the scariest places to have panic attacks are in supermarkets, work meetings, or any public place for that matter. Not only do you feel like you are going to die, but to have people watch you die? Mortifying.

Here are some self-soothing tips to get you through.

Cold compress:

Studies have shown that cold sensations on certain parts of the body can reduce cortisol levels, release endorphins, and reduce your heart rate, all of which can stop that panic attack right in its tracks. Go to the bathroom and run cold water on your wrists and hands, or carry a cold water bottle and hold it tightly to your chest.

Try grounding techniques like tapping:

Sometimes, those who are in the midst of a panic attack often disassociate. Grounding techniques can help bring you back to your body while calming the nervous system. Try tapping your fingers lightly on your leg or cheek. There is a science behind this, and it works!

Take deep breaths:

Easier said than done, I know. It’s difficult to get a deep breath in when you feel like you have no air in your lungs. Focusing on your breathing and trying your best to get that one deep breath can keep your mind away from the scary thoughts while simultaneously getting much-needed oxygen to the brain.

If you feel comfortable, be open in the workplace about your mental health struggles

According to Insider, 68% of workers say their mental health is more important than their career. Crazy, right? Instead of creating your own tools from scratch and navigating it alone, try opening up to a trusted employee or boss about your anxiety. You never know who is silently struggling with you.

Anisha Patel-Dunn, Psychiatrist and chief medical officer at LifeStance Health, told Insider that requesting a one-on-one session with your boss to talk about your concerns is the best way to go. "Be as honest and as candid as you can be,” she told Insider. “Many managers and supervisors are experiencing the same emotions and/or have loved ones struggling with these issues.”

Panic attacks are a scary, complicated phenomenon. Even though it doesn’t feel like it, it’s your body’s way of showing you just how much it loves you. Love yourself back by being gentle to yourself, learn ways to cope, and talk to those in your life about how it affects you. Pushing through the panic is an art form all on its own and one that we may spend our entire lives mastering. With the right tools, we can. I mean, if Oprah can do it, so can we, right?

Do you struggle with anxiety or panic attacks? YOU AREN’T ALONE! Let’s talk about it in the comments below! ❤️