4 strategies that have helped me manage my panic attacks

When my panic disorder began four years ago, I remember riding waves where things would get worse, then better, then worse, then better again.

I’ve worked hard to better understand and manage my mental health, and I want to share four strategies that have helped me along my journey.

I’m not an expert, and what works for me may not work for you. But I hope at the very least, talking about this helps people feel less alone and encourages people to seek help if they need it.

1. Acknowledge your anxiety

One thing I’ve learned is that you cannot eliminate anxiety through sheer will power. If you try, you’ll actually make things worse by triggering your fight or flight response.?

Instead of wishing my anxiety would disappear or pretending it’s not there, I find it helpful to simply acknowledge its presence, and then remind myself that I’m equipped to manage it.?

Rather than saying, “If I don’t get a handle on this, I’m going to embarrass myself,” I say, “Okay, you’re feeling anxious. But you’re overestimating the threat and you’re underestimating your ability to cope. So take a deep breath. It’s not that big a deal. Pause and get back into it.”

2. Refrain from all-or-nothing thinking

If you’re like me, you may be prone to catastrophizing – you talk yourself into believing the worst case scenario will happen if anything goes wrong. For example, “If I have a panic attack, I’m going to get fired.” Or, “If people find out I have anxiety, I’ll never get promoted.”

This is the all-or-nothing scenario, and it always makes my anxiety worse.?As much as possible, I steer clear of language like, “This is a critical event,” or “This is a big one” when I have a presentation to give. In reality, each one is just another speaking opportunity. I’m just talking to people.

If I have a three-minute panic attack, it’s not going to jeopardize my entire career.

I know the value I bring to my organization, to my team, to whatever it is I’m doing – and it doesn’t hinge on any single presentation or interview.

The same is probably true for most people.?

3. Lean on your routine

Part of what enables me to manage my anxiety is the confidence I gain from knowing that I’ve prepared, to the best of my ability, for what I’m about to do.?

There’s a whole routine that I go through to help me focus and stay calm. I make a cup of tea. I check in with myself mentally. I carry notes that remind me how to stay level. I have off-ramps, in case I start to feel panicked and need a moment to compose myself.

4. Run toward the fire

Sometimes our instinct is to avoid the circumstance that makes us uncomfortable. I’ve learned that’s one of the worst things I can do.

Turning away from the thing that scares me only reinforces the idea that it’s too much to handle. It can distort reality and create additional barriers.

I believe you have to run toward the thing you're afraid of. Run toward the fire. The more I've done it, the more I've realized that I can do it.

This habit has helped me rewire my brain and my emotional response to be more positive and confident in these situations.

I remember the first time I spoke openly about mental health with my TELUS team members. I was nervous and anxious, to say the least. But their response was one of gratitude, encouragement and support. That positive experience helped me find the courage to continue sharing my story with others who might find it helpful.

Nowadays, I try not to say no to valuable opportunities, even if they are a bit intimidating. That’s actually one of the reasons I'm sharing this here. Speaking from personal experience, it’s difficult at the start, but the more you do it, the better it gets.