Dealing with a panic attack can be overwhelming. I've been there, but there are techniques that can help. One effective method is using the panic attack pause button. When you feel a panic attack starting, try to imagine pressing a pause button in your mind. This is your signal to stop and take control.

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First, focus on your breathing. I'm going to talk about something called box breathing to stop it. Take slow deep breaths. Inhale through your nose for the count of four. Hold for the count of four. Exhale through your mouth for four. This helps calm your nervous system. We are boxing off the attack. It's going away. Next, ground yourself. Look around and name five things that you can see, four things that you can touch, three things you can hear, two things you can smell and one thing you can taste.

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This brings your attention back to the present moment. Remind yourself that panic attacks are temporary. They will pass. Repeat a calming phrase to yourself like, "I am safe. This will end soon." Finally, talk to someone you trust about what you're feeling. Sharing can reduce the intensity of panic. Don't be embarrassed to tell someone. When we share, we relieve our feelings. They're no longer locked up. They're dispersed. Things always feel more scary alone at night in bed than outside with friends on a hot summer's day. Why? Because they're free.

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Using the panic attack pause button can help you regain control and calm down during a panic attack.