Take a deep breath. Hold it. Hold it for as long as you can and when you feel like you can’t hold it any longer, try and suck in more air without letting any out. Feel the burn in the back of your throat as your lungs struggle. Imagine holding this sensation, feeling no relief. Your brain starts to realize it’s not receiving enough oxygen. Rapid thoughts cycle through your mind. I’m not breathing. I’m turning blue. I can’t feel my fingers.There are bugs crawling inside my skin. I’m going to suffocate. Run, you need to run! There is nowhere to run! Your feet won’t move. Your legs start to shake. The weight of your own body is suddenly too intense for your legs to hold up. You fall, crumpled up into a ball on the floor trembling uncontrollably.

You want to breathe, no air will come. You want to scream for help, no sound will come. Your entire body strains. Every muscle tightens, every tendon pulls, every ligament gets stretched to its limit. The hairs stand on end on the back of your neck and your teeth are clenched so tight you feel like you’ll grind them into powder.

You think you’re crying. You’re not sure, but suddenly your nose is clogged and running all at the same time and you’re covered in your own mucus and tears.Your heart is hammering so hard you think it will give out. Your vision blurs. Someone tries to comfort you. They try to touch you. Fire ants bite at your skin where contact is made and your muscles tighten even more as shockwaves of electric pain shoot up and down your body. They tell you you’re safe. They tell you there’s nothing to worry about.

Your brain keeps cycling through.

What am I worried about? I can’t control my body. They are going to lock me up. I’ll never see my friends or family again. I’m crazy. I’m in danger. I need to get away. I can’t feel my body. Why am I shaking? I’m going to pass out.This is how I’m going to die.Your hands rip at your hair desperately trying to find something solid to hold onto. Your nails claw at your arms leaving marks that you don’t feel. When the air trapped in your lungs finally finds a release valve, you try to take a breath.

The air tastes like metal, but your body can’t get enough of it. Your lungs drag the air in and out too fast, scraping your throat raw, in an attempt to compensate for the previous loss of oxygen. The world starts spinning and you feel like you’re on a death trap of a tilt-a-whirl with no way off. When the air finally stops bringing you pain, you try to take your first controlled breath. This sends you into a wild and uncontrollable coughing fit followed by the sensation that you’re going to empty the contents of your stomach onto the floor. You tentatively try again. This time the air comes a little easier. Your body is still shaking - vibrating is a better word - but at least you can breathe now. Your brain starts to process your surroundings as you try and steady your breathing. Your muscles release. You’re exhausted. Completely and utterly without strength. It feels as if you just completed the Iron Man Triathlon and then bench pressed a refrigerator. Good thing you’re already on the floor, because you know you wouldn’t have the strength to stand. You just want to sleep, but you know you won’t be able to until your heart returns to its normal rhythm. You close your eyes and try and focus yourself. It’s ok. I’m ok. I’m alive. Everything is fine...

Most articles written about panic attacks tend to focus on what's happening inside the body from a scientific point of view. While this can be an important and fascinating way to look at such an attack, to me it seems to remove the human aspect of the condition. For those who suffer from panic attacks, descriptions like this may help them understand what is going on inside their bodies, however it doesn't help them learn how to control these attacks. For those who have never experienced one, I felt a first hand description would help them understand what a friend or loved one is experiencing which in turn, can assist them in being more helpful in the event of one. Now of course, no two attacks are identical. Some people remain completely still and quiet, while others thrash about as if having a seizure. However, there are some tips and tricks that help in most cases.

If you are having a panic attack:

• Singout loud

As silly as it may sound, forcing your brain to focus on remembering the words and tune of a familiar song, and then producing it out loud can actually help to calm yourself and bring you out of an attack.

• Place your thumb in the center of the palm of the opposite hand and push.

This is a pressure point proven to calm some people (it also helps with headaches)

• Blast Music

This goes back to the idea of giving yourself something to focus on.

• Count backwards from 20 (SLOWLY)

This not only gives you something to focus on, but it forces your brain to think logically, which can help your nerves and emotions take a back seat.

If someone you know is having a panic attack

• Sit with them

This may not be true for everyone, but most people who suffer from panic attacks don't like to be left alone. If you were terrified, would you want to be alone?

• Get anyone they are not comfortable with out of the room

Panic attacks are embarrassing and very vulnerable situations for most people. When you are in such a vulnerable state, you do not want to be around strangers or enemies.

• Talk to them. Tell them stories.

This goes with the idea of giving them something to focus on. Sometimes when people have panic attacks, they are unable to speak. This helps them get through without having to speak themselves. This also reminds them that they are not alone. Speaking to them in a calm but normal voice reminds them that everything will be ok.

• Try to be understanding.

The most important suggestion I can make is to try and remember that the person suffering from the attack is genuinelyterrified. Try not to diminish the fear or panic they are feeling because to them it is very real. Avoid phrases like "there's no reason for you to be nervous" and "I don't understand why you're freaking out". Statements like these can make sufferers feel as though they are not being understood and that can make them feel very alone.