Panic attack 200 miles from home help

[Listinggracefully]

my panic attacks have been bad recently. I’ve had to travel today for work. I’m now having an attack and am stuck 200 miles away. I don’t know how I’ll manage to get back. I’ve stopped in a lay-by crying my eyes out

Have a good cry. It will release hormones that will help.
Do you have any breathing techniques you can use? Something like box breathing? It will bring your heart rate down and begin to reduce the adrenaline which will be making you feel more anxious.

Get a small item - water bottle, your phone or purse - and gently toss it from one hand to the other, watching it being thrown and caught. Do this for a few minutes and you will calm down. It works by forcing the two hemispheres of your brain, the emotional and practical, to work together to coordinate the action.

Let us know how you are afterwards.

Have a cry as PP says, do some breathing exercises (in for four, hold for seven, exhale for eight is a good one too). Allow your body to calm down and come back to the moment.

Thanks everyone, your advice was really helpful. I’m back now - it took 4 hours rather than 2, but I made it with lots of stops. Back to the Dr as soon as I can get an appt

@Listinggracefully well done for getting home safely 🫂💐❤️

You made it, well done! I'm in the same boat as you at the moment with crippling panic attacks. Hope you find some relief quickly