After a recent, explosive episode, we break down the anatomy of a panic attack. And, crucially, how to break out of one.

What can set one off (stress, overstimulation, caffeine, loss of routine), what’s happening in your body and brain, and what it actually feels like in the moment.

J shares a raw first-hand account of a huge attack that hit him during his recent travels – from racing heartbeat and pins-and-needles to the unshakable feeling of “I’m dying”.

Then there are the aftershocks: how the fear of it happening again can make it happen again, the avoidance traps we fall into, and why anxiety is sticky until we reach the deeper why.

We also cover practical tools to break the cycle — grounding, paced breathing, and the cold-water/ice-cube reset — and how the ideal First Responder helped walk J out of it all unscathed (relatively).

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