You know that moment when your heart starts uncontrollably pulsing, breathing no longer becomes a natural ability, and your skull feels like a hive full of bees are trapped inside of it? No triggers were set off yet you know that a wave of terror is about to consume every part of your being. Not to mention you aren't in a place where turning into a puddle of tears, gasping for air is exactly acceptable. Not only is it embarrassing, but it perpetuates the frenzy of panic that is going on in your system. It is the absolute worst. As a self proclaimed expert in the realm of panic attacks, here are a few tricks I've picked up on along the way to aid in coping with whatever it was that set you off (or didn't) in the first place.

1. Breathing and Meditation

I know it sounds stupid, but being mindful about your breathing helps! If you can't manage it on your own, there are several apps that I've discovered that help you calm down in a matter of minutes. If you are anything like me, your wave of unexpected terror conveniently arrives right as you're getting ready for bed. It keeps you up, and the vicious circle goes on and on. The Relax and Sleep Well App has tons of different recordings that lead you through mindful meditations to aid with sleep, anxiety, and tons of other good stuff. The recording I use is called Deep Sleep. Each recording costs about $2, but in the long run it's totally worth it.

2. Journal

Get a blank journal. Write what pisses you off, what you ate that day, things you love, write anything you want in it. It is yours, so do what you want with it! In my journal I put things in it that make me happy, such as cards, quotes, programs from events and pictures, it's basically an unsophisticated scrap book. My journal is also my place to write down ideas, clear my head about whatever seems overwhelming to me and write letters to people I know I shouldn't send. It helps me gain perspective on things that I'm too close to.

When you're having a rough day, go back and look at the stuff that makes you smile, re-read the passages that remind you why it's important to keep pushing through that rough patch you're in.

3. Lists

Grab a sheet of paper and just start writing. Make a list about what is stressing you out, what makes you happy, what you want to do with your day. Make a list about anything. For me it helps to put things on paper and see it instead of feeling it bounce around inside my head.

4. Move Around

Don't become a human sushi roll in your bed. I love to lay in bed watching Netflix as much as the next person, but you need to realize if that helps you or not. Go on a walk with someone. Just get up and move. Sometimes it helps if I go to the gym. Personally, I like to watch Grey's Anatomy while I'm on the elliptical (may or may not be crying and ellipticaling at the same time).

Physical activity is scientifically proven to help prevent stress, as well as aid mental health over all. I know not all of us are pro athletes (myself included) but find something you can do to keep yourself active on a regular basis.

5. Cute Animals

Not gonna lie, I have an album dedicated to cute animals and babies on my phone. I mean, who doesn't enjoy a picture of a baby hedgehog or a puppy when they're feeling down? If you say otherwise you're lying.

6. Happy Jar

I know this sounds super cheesy but this is one of my favorites. On small pieces of paper I write down reasons I deserve to be happy, quotes that I like, things or people that I care about, and whatever feel good vibes you could ever put on a piece of paper. So, whenever I'm having a rough time, a panic attack, or feel like I'm at rock bottom, I'll dump out all the paper in the jar and read each thing I put in the jar. It helps because 1: I'm focused on something other than what is upsetting me and 2: the contents within the jar are all positive things in my life that I should be focusing on instead of the negativity I am consuming myself with.

These thing are what I do when I need to calm down. If you have had similar issues as me with not being able to find the right type of tools to cope with your anxiety, then try mine! They might be exactly what you need or not at all, but it's worth a shot. You can always tailor ideas to what would help you the best, because at the end of the day it's about finding what works for you.