Conquering Panic: How I Overcame Modern World and Panic Attacks
You know what's ironic? Spending 14+ years as an Advanced Care Paramedic and In Emergency Services treating others' panic attacks, only to find myself experiencing them firsthand. Hey there, I'm that Aussie who now calls Hawaii home, an Emergency Services veteran who's been on both sides of the panic attack experience, and today I'm sharing my story of how I went from treating panic to experiencing it, and finally, to conquering it.
Understanding Panic Attacks: More Than Just Fear
Let's get real for a minute. Panic attacks aren't just your garden-variety anxiety having a party. As someone who's both treated them professionally and experienced them personally, I can tell you they're about as fun as a sunburn at a beach wedding - and trust me, I've seen plenty of both since moving to Hawaii.
These sneaky episodes can blindside you faster than a rogue wave at Banzai Pipeline. Sometimes they come with a clear trigger (like that moment your phone decides to die right before an urgent call) and sometimes they show up uninvited, like that distant relative who "just happened to be in the neighborhood”.
Here's what's actually happening when panic crashes your party:
Your heart races like it's training for a Marathon.
Your breathing gets as shallow as a kiddie pool.
You might feel dizzy, like you've spent too long on a ferris wheel.
Your stomach does more flips than an acrobat.
And sometimes, there's that lovely feeling that you're about to check out (spoiler alert, you're not).
Practical Coping Strategies That Actually Work
After 18 years of personal experience with Anxiety and Panic Attacks (and yes, a lot of trial and error), here are the strategies that actually work - no BS, just real talk from someone who's been there. And trust me, as someone who's completed 75 Hard, I know a few things about commitment to personal growth.
Deep Breathing (But With a Twist)
Remember when I was treating my patients experiencing panic attack episodes? I would coach them through breathing techniques. Well, now I use them myself, but with some game-changing modifications. Here's my go-to method that works better than any quick fix (and I've tried them all).
1. Box Breathing:
Breathe in through your nose for 4 seconds (count those Mississippi's).
Hold it for 4 seconds (like you're underwater at your favorite swimming spot).
Release through your mouth for 6 seconds (slower than ‘island time’).
Wait 2 seconds before starting again.
2. Ocean Breathing:
Imagine you're fogging up a mirror.
Keep your mouth slightly open.
Make a "ha" sound while slowly breathing out.
This one's perfect for when you're out in nature.
3. Progressive Relaxation:
Start at your toes and work up.
Tense each muscle group for 5 seconds.
Release and feel the tension melt away.
Particularly helpful before bed or during high-stress moments.
The Grounding Game: Advanced Techniques
When panic tries to pull you into its undertow, I've developed several variations of grounding techniques that work in different situations.
1. The Classic 5-4-3-2-1:
Spot 5 things you can see (I often focus on nature elements).
Touch 4 different textures (sand, leaves, your clothing, water).
Listen for 3 distinct sounds (waves, birds, wind).
Notice 2 different smells (ocean air, flowers).
Find 1 taste (even if it's just the salt air).
2. The Color Game:
Find one item of each color of the rainbow.
Name them out loud.
This works brilliantly in any environment.
3. Math Grounding:
Count backward from 100 by 7s (no cheating with your phone calculator!).
Solve simple math problems.
List prime numbers.
The mental focus required helps break the panic cycle.
From Treating Emergencies to Healing Hearts: My Career Evolution
The transition from Advanced Care Paramedic to Anxiety Coach wasn't exactly a straight line - more like one of those winding Hawaiian mountain roads. After 16 years of treating physical emergencies, I found myself facing my own mental health emergency as I hadn't address it properly early on, and it completely transformed my perspective on healing.
As a Paramedic, I was trained to focus on immediate, life-threatening situations. Everything was protocol-driven, time-critical, and adrenaline-fueled. But my own experience with anxiety taught me that healing isn't always about quick fixes - sometimes it's about the slow, steady work of rebuilding your relationship with yourself.
The pivotal moment came when I realized I was helping others with their safety and wellbeing while secretly battling my own anxiety storms. Here I was, someone trained to handle emergencies, yet struggling to handle my own internal emergencies. The cognitive dissonance became too much, and that's when I realized that maybe my experiences could serve a greater purpose!
The decision to become an Anxiety Coach wasn't just a career change - it was answering a calling. I combined my Emergency Services background with my personal journey, creating a unique approach that bridges the gap between crisis management and long-term emotional wellness.
Finding Freedom at 1,048 Steps: My Journey Up Koko Head Crater
Here I am, arms wide open, celebrating another victory over exercise-induced anxiety on the famous Koko Head stairs trail. Each step on these old railway ties represents more than just physical elevation - it's a testament to how far I've come in my journey with anxiety. From a Paramedic who once helped others through their panic attacks to someone who now faces and conquers her own fears, this challenging hike reminds me that our greatest growth often comes from facing what scares us most. And yes, that smile is genuine - it's the kind that comes from proving to yourself that you're stronger than your fears. The view of East Oahu behind me is just a bonus to the real summit I reached within myself.
My Personal Journey: The Raw Truth
Let me paint you a picture of what this journey really looked like. Picture this: there I was, a seasoned Paramedic who'd handled countless emergencies, finding myself once again in the grip of a full-blown panic attack while grocery shopping. The fluorescent lights seemed too bright, the aisles too narrow, and my heart was doing its best impression of a drum solo.
The irony wasn't lost on me. Even after years of helping others through these exact moments, while battling my own panic attacks behind the scenes, moments like these still had the power to stop me in my tracks. There I was, frozen between the cereal and coffee aisles, intimately understanding what my patients were going through because I was living it too. These experiences, though challenging, ultimately made me a more empathetic Paramedic and eventually, a more effective Anxiety Coach. They taught me that sometimes our greatest challenges become our greatest teachers.
My recovery journey included:
Countless hours of self-reflection (often during solo beach walks).
Learning to embrace vulnerability (harder than any physical challenge).
Developing a whole new relationship with my body's stress signals.
Understanding that healing isn't linear (some days were two steps forward, one step back).
What really made the difference was combining my medical knowledge with holistic approaches. I learned that while understanding the science of panic attacks was important, healing also required addressing the emotional and spiritual aspects of anxiety.
Modern Life and Anxiety: Practical Solutions for Today's Challenges
Living in today's world with anxiety requires a completely new toolbox. Here's what I've learned works:
Digital Boundaries
Set specific times for checking emails and social media.
Use "Do Not Disturb" mode during anxiety-prone times.
Create tech-free zones in your home (bedroom is a must).
Take regular digital detoxes (even if it's just for a few hours).
Work-Life Integration (Because Balance Is a Myth)
Schedule "worry time" - yes, actually put it in your calendar.
Use the Pomodoro Technique (25 minutes work, 5 minutes reset).
Take mindful breaks (I love a quick beach walk or stretch session).
Practice saying "no" to non-essential commitments.
Environmental Design
Create calm spaces in your home.
Use natural light when possible.
Incorporate nature elements into your workspace.
Maintain clutter-free zones for mental clarity.
Movement as Medicine
Regular gentle exercise (it doesn't have to be intense).
Mindful movement practices.
Outdoor activities that ground you.
Stress-releasing exercises (think tension release rather than calorie burn).
Anxiety-Proof Your Schedule
Build in buffer time between commitments.
Schedule regular check-ins with yourself.
Plan for the unexpected, as ironic as that sounds!
Create morning and evening routines that support your nervous system.
Breaking the Stigma: It's Time to Talk
Coming from Emergency Services, I've seen how stigma can prevent people from seeking help! But here's the truth-seeking, help isn't just okay, it's essential. It took me stepping out of my Paramedic uniform and into my own recovery journey to fully understand this!
Remember, you're not just another case - you're someone seeking to write a new chapter in your story, just like I did. From treating panic attacks in the back of an ambulance while also experiencing them myself, and finally to helping others overcome them, I've learned that recovery isn't just possible - it's inevitable when you have the right support and strategies.
If you're reading this while dealing with panic attacks, know that you've got this. You're braver than you believe, stronger than you seem, and smarter than you think (yes, I borrowed that from my favorite quotes, because sometimes Winnie the Pooh just gets it right).
Keep being amazing, and remember - some of the best days of your life haven't happened yet!
P.S. Don't forget to check out my latest blog posts for more tips and insights on anxiety management in this modern world!
