Let’s talk about the single-handed most terrifying feeling in the world: panic attacks.
What’s even more scary than a panic attack? A panic attack where you have absolutely no comfort or familiarity to turn to.
There’s no worse feeling than the sinking realisation, “I’m ten hours away from home right now.”
I’ll never forget having a panic attack in Florida, with 40 degree heat, bustling crowds, and no hotel nearby. I felt paralysed, not knowing what to do and just wanting more than anything to be home.
As someone who used to have extreme panic attacks every single day and struggled to be in a room on my own, I have developed many coping strategies.
Whilst I still get panic attacks from time to time, I feel as though I am equipped to work through them, and I’m here to equip you with the same tools.
Here are five ways to work through a panic attack, specifically when you’re in an unfamiliar environment.
Immediately get to a ‘sanctuary’
The last thing you need when you’re having a panic attack is a million people surrounding you, or a busy street with blaring noises.
Sadly, you can’t teleport to the comfort of your own bed.
What you can do, however, is try to remove yourself from the situation.
Wherever you are in the world, think, “where can I go right now that feels one percent safer?”
Ideally, you want a place where you can find a sense of quiet away from the fast pace.
This could be a toilet cubicle or a cafe, whatever makes you feel that little more calm.
A quieter place won’t make the feelings go away, but it gives you more space to work through them.
Panic attacks aren’t easy, so anything you can do to make them that little bit easier is a bonus.
Do what you have to
When you’re in a moment that feels so extreme and all-consuming, you need to drop every idea society has of what is ‘right’ or ‘productive.’
Instead, it’s time to do the most mindless thing you can think of.
People are quick to demonise social media and tell you that the best way to distract yourself is to read a book or get creative.
But in those extreme moments sometimes the last thing you can focus on is a book. Even the hobbies that you normally love can seem unappealing or impossible.
I remember moments in extreme panic when my sister would suggest things to do and I’d get so overwhelmed that I’d snap, “I don’t know what I want to do!”
In these moments, you need something completely mindless, something that takes no brain power.
If that means scrolling on reels, then that’s what you have to do.
Whilst I’m not the biggest fan of my phone, it has saved me in anxious moments. You can use it as a tool: download some mindless mobile games, or some comfort videos.
Maybe it isn’t your phone, all you need is something completely mindless that you can have with you wherever you are.
In these moments, it’s not about living to the fullest or being ‘productive,’ It’s about getting through the day.
Have a reminder or mantra
When you’re in the midst of a panic attack, it can feel like your life is going to end.
But what do you notice? You’re still here.
In these moments, it can be easy to forget that nothing bad will happen, so make sure you have some kind of reminder.
Whether you write it down on a piece of card or have a mantra that you repeat to yourself, its important to find a way to come back to yourself.
When I used to have panic attacks daily, every night I would repeat to myself over and over, “How many times has this happened and nothing bad has happened to me?”
Again, this doesn’t magically cure a panic attack, but it helps you to get through it and remember that it will end.
Headphones
The truth is, you can’t always find a quiet place. Nor can you always have someone there with you to remind you that you are okay and breathe with you.
What you can do is try to create this for yourself.
Before you go on your trip, download calming frequencies and guided meditations for panic attacks.
Whenever you’re in a hard moment, you can put your headphones on and take this moment to calm yourself.
Sometimes this can feel like the last thing you want to do. I remember being so angry when people would tell me to breathe, as it felt so impossible and useless.
But, low and behold, once I got past that initial hurdle, it always made me feel better.
Sometimes just breathing on your own can make you spiral, so having these guided meditations can be so useful, especially if you’re a beginner.
These are, for the most part, made by professionals who understand panic attacks and can guide you through it. But it also creates the feeling that someone is with you and that you aren’t alone.
There are so many of these on Spotify, Youtube, or any streaming platform you may have. And the best part, they’re completely free!
So why not utilise this incredible resource that you have right at your fingertips?
Write it down
I believe that keeping a journal is useful in any life situation.
But if you don’t believe this at any other time, just trust me on this one.
Panic attacks come from your thoughts, and journaling gives you a unique way to get in touch with these thoughts and address the root issue.
In these extreme moments, it can help to write out everything you’re feeling.
If pulling out a physical notebook and pen is simply too much, you can even just do this on the notes app on your phone.
Not only does this help to release the emotions and take a weight off your chest, but the more you do this the more you can notice patterns.
Think of it as an investigation into your own mind.
This is an investment that will drastically help your future self over time. If you repeat this every time you’re anxious, you give yourself tangible proof that nothing you think has ever come true.
In fact, there’s been times when I’ve looked back on old thoughts and found it almost comical that I really believed some of these extreme thoughts.
The more you do this, the more the thoughts start to lose their power over you.
Eventually, you’ll be able to try and connect with this future you who looks back and realises how futile it all was.
Don’t push yourself
When you’re on a trip that you’ve put a lot on the line for, you can feel a pressure to keep going.
In moments of panic, I tried to force myself to experience things out of a crushing guilt that I was ‘wasting the moment.’
But would you tell someone who was physically ill to keep going?
No, so give yourself the same grace. Treat it like a medical emergency, because it is.
It may not be what you want to do, and it may be annoying that you can’t go out and do fun things, but it is not your fault.
If getting out in the world and distracting yourself genuinely works, then go ahead. But nine times out of ten, pushing yourself past your limits out of guilt will only intensify the feelings.
What you need in those moments is calm and comfort.
So, if you know you’re prone to panic attacks, have some ideas in mind of rituals or activities you can turn to.
Maybe that’s sitting in a hotel and watching a comfort show, or taking yourself to a park for a breather.
Think of the things that you do often in your everyday life that calm you down and try and replicate these abroad.
If you already have ideas in mind, the moment itself will feel that little less overwhelming and you’ll know exactly what to do.
Have a ‘survival kit’
Sometimes the fear of having a panic attack can be just as daunting as the act itself.
After all, you have no idea when they will strike.
Whilst they are often out of your control, how you come prepared is in your control.
What I find useful is to have a little pouch in my bag filled with things that help. These should include things that cater to all of your senses.
For example, an essential oil of your favourite calming smell, a fidget toy, and an image that calms you.
No matter where you are in the world, if you always have this on you, you always have some kind of comfort when panic sets in.
Hopefully some of these tips will help you if you find yourself in this situation.
But the number one thing to remember is that it is not your fault.
You cannot control a panic attack, so never feel guilty or like you are ruining a trip.
If you take one thing from this article, give yourself love and grace.
The fact that you are still wanting to travel through this shows your courage and resilience, so always remember that.
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