Facing My First Panic Attack

I was fifteen when I experienced my first panic attack. At the time, I didn’t even know what a panic attack was—I just knew that something terrifying was happening to me.

It was during a summer camp, far from home and family. The excitement of meeting people from all over the United States quickly turned into something more overwhelming. There were authority figures whose values didn’t align with mine, social pressures that pushed me in directions I wasn’t sure I wanted to go, and an environment that felt so different from anything I had ever experienced.

One afternoon, alone for the first time in days, it hit me. My breath became rapid, my head spun, and an unbearable heat spread through me. My chest tightened as I struggled to inhale, each breath feeling shallow and insufficient. I couldn't understand what was happening, and the fear was immediate: Was I dying? Was I having a heart attack? I prayed—first to make it stop, then for reassurance as the panic convinced me that something was seriously wrong.

Looking back, I now understand what was happening. A panic attack is the body's fight-or-flight response gone into overdrive—an extreme reaction to stress, fear, or uncertainty. At the time, I had no coping mechanisms, no understanding of how to ground myself when my mind and body were spiraling. I only had fear, and that fear consumed me.

Since then, I’ve learned more about anxiety and how to manage it. Panic attacks don’t define me, but they have shaped my understanding of mental health. Over time, I’ve discovered ways to work through them when they hit, and I want to share some techniques that have helped me:  

How to Get Through a Panic Attack

When a panic attack hits, the most important thing is to recognize what is happening. It can feel terrifying, but reminding yourself that it’s a panic attack—not a life-threatening emergency—can help ease some of the fear. Your body is reacting to stress, but you are safe.

Breathing is one of the fastest ways to regain control. Slow, deep breaths can signal to your body that everything is okay. Try inhaling through your nose for four counts, holding it for four counts, and exhaling through your mouth for four counts. Focusing on each breath helps shift your mind away from panic and toward calm.

Grounding techniques are also incredibly effective in pulling yourself back into the present. One method that really helps me is the 5-4-3-2-1 technique: name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Holding onto a physical object—a piece of clothing, a cold drink, or running your hands under water—can also help reconnect your body to reality. Even pressing your feet firmly against the ground or rubbing your hands together creates physical sensations that remind you that you are still here, in control.

Sometimes, temperature shifts can interrupt the panic cycle. Holding ice cubes, splashing cold water on your face, or stepping outside can help jolt your nervous system out of the spiral. Similarly, listening to calming sounds—music, nature noises, or white noise—can provide a soothing distraction.

Positive affirmations can also be powerful during a panic attack. Remind yourself: I have been here before, and I am okay. This feeling will pass. I am safe, and I am in control. Repeating these statements helps combat the overwhelming fear and reminds your mind that the panic is temporary.

Movement is another way to shift your focus. If possible, changing your environment by walking, stretching, or doing light exercise can help release built-up adrenaline and restore a sense of calm.

Engaging your mind in a different task can also provide relief. Try counting backward from 100 by sevens, reciting a song lyric, poem, or prayer, or describing your surroundings out loud as if you’re explaining them to someone who isn’t there. These techniques redirect your thoughts away from panic and into logical thinking.

Another helpful trick is always keeping chewable sour candy with you. Chewing or sucking on really sour candy, like gummy worms, can snap your brain out of panic mode by creating a strong sensory experience. The intense tartness forces focus onto the immediate physical sensation, helping to ground you when anxiety feels overwhelming.

Most importantly, let the panic attack pass without fear. As overwhelming as it feels, try to acknowledge it without fighting it. Resisting often makes it worse but accepting it can help it fade faster. Over time, these techniques can make panic attacks feel less intense and more manageable.

You Are Not Alone

More than anything, I’ve learned that I’m not alone. Many people experience anxiety, and talking about it is not a weakness—it’s a step toward healing. If you’ve ever had a panic attack, you know how consuming it can be. But you will get through it. The more we share, the more we understand—both ourselves and each other.