I never had a problem with thinking I was going crazy during a panic
attack. Mostly I just thought I'd get sick. However, apparently it's
pretty common during panic attack to feel both ways.



My therapist gave me some materials to help with panic attacks. Here's some of the tips I remember from them

1. Breathe naturally. That means with your stomach moving back and
forth instead of your chest because apparently natural breathing is
less shallow so reduces feelings of light headedness andeven n*
sometimes. I didn't think this would make a big difference but it
really does help. Plus it prevents you from clenching up your abs and
making the feeling that you have a stomach ache worse.



2. Talk to yourself. Either inwardly or whisper outloud even. Take the
attitude of that you know exactly what is going on here and you can
make it through. Say "Okay, I know I'm having a panic attack. It's
uncomfortable but I know it's not dangerous"



3. When talking to yourself don't put extra pressure by saying things
such as "I need to hurry up and calm down!" instead say "I can just
breathe and allow these feelings to pass"



4. Stay in the present moment. Don't say "I will feel better soon" or
"If I don't stop having these things my husband will leave me". Instead
just focus on the present. You're having a panic attack right at this
very moment, yes. However, that doesn't affect what you'll be doing
next week or a month from now. All it affects is right now because it's
scary and uncomfortable.