I was in NYC on holiday. I was on my way back to the hotel, when a sudden wave of severe panic took control of my body. I am going to tell you 3 things I did to regain calmness and control.

Panic attacks are episodes of intense fear, triggering severe physical responses in your body. They exaggerate the body's normal response to danger, stress or even excitement, when there is no apparent reason. They can be very scary, and can be difficult to deal with. But with the right techniques, and patience, it is possible to get out from under the intensity that they bring.

Here's how, step by step:

Step 1: Start describing something

This can be done to yourself or out loud.

I.e., "my jeans are light blue, they have 1, 2, 3, 4, 5 holes in them, they feel soft when I touch them" etc. Go into as many details as possible. Once you have described one thing, move on to another.

Put your attention on materials, and avoid describing things that might cause you further panic or anxiety.

Step 2: Start humming

Think of ANY song you know, and start humming it.

By activating your throat, you are able to regain control through stimulation of the vagus nerve, which is located on both sides of the voice box. This signals to the brain that the body is not actually under attack.

Step 3: Breathe

Breathing calms your sympathetic nerves, and concentrating on breathing helps you to feel calm, signalling to your brain that you are okay. Bringing attention to your breath will also help you focus on breathing rather than fixating on your panic-related symptoms, allowing your brain to stay present and not getting carried away.

The best breathing technique for panic attacks are the 4-7-8 technique.
1) Close your lips, inhale through your nose for 4 seconds.
2) Hold your breath for 7 seconds.
3) Exhale completely through your mouth for 8 seconds.
Making a whoosh sound (pretend you are holding a grain of rice between your teeth) or a low hum at the same time.

After a panic attack:

• Self-care is important. Paying attention to what your body needs after you've had a panic attack, encourages you to maintain a healthy relationship with yourself.
  Examples of self-care: Get rest, eat something you like, have a nice long shower, masturbate... etc.

• Tell someone you trust. Letting someone know that you have had a panic attack could be helpful. Mentioning to them how they might notice if you are having another one, or how they can help you if it happens again. Social connections and a sense of belonging can lower anxiety, depression, help regulate emotions, and increase self-esteem and empathy.

Side-note: These methods will also help during anxiety attacks.