Panic attacks are a common occurrence that can be managed with the right tools and support.

Panic attacks are defined as "a sudden, intense episode of fear, usually accompanied by physical symptoms such as sweating, trembling, numbness or tingling in the hands and feet, chest pain, a feeling of choking and palpitations." They're most often caused by an overreaction to a specific situation or trigger (like a test or performance) but they can also happen without any obvious cause. Sometimes panic attacks will occur in conjunction with other mental health conditions like depression or anxiety disorders. When you have a panic attack, it can feel like the world is closing in on you. You may feel that you are going crazy, or that your heart is pounding so hard that it's about to explode.

When you're in a panic attack, the first thing you need to do is calm down. If you can't breathe well, or if you're hyperventilating, that's the time to focus on your breathing. Take a deep breath in through your nose and then let it out slowly through your mouth. Keep doing this until you feel like you have enough air in your lungs.

Next, think about what got you here in the first place. Reognize and let is pass , fighting it will put more stress on your 

Focus on a single object. This can help you avoid re-traumatizing yourself with thoughts and memoriesof what triggered your panic attack. 

Finally, remind yourself that there are plenty of people who care about you who would be happy to help if they could—and even though they can't right now, they will be there for when they can be. Repeating a mantra to elicit these feelings can help. 

Call you therapist to explore and discuss the events that had occurred 

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