You chest is tight, your lungs feel half-filled with sand.
The muscles in your leg is clenching and unclenching.
Is this what dying is like?
You're having a panic attack. It is the first of what will be many, many more to come. There's no good explanation for it. It's not even like anything super terrible was happening, or going to happen.
Sometimes your brain just spirals out. You know that. Only now, you can't stop the spiralling.
I'm no doctor, but as someone who experiences all too many of these, this is what I've determined helps. I hope it can help you.
It's very basic advice. It sounds dumb to reiterate it, but when the attack comes on, you'll find it hard to cope, and you might start hyperventilating. I know I do.
Try to focus on taking deep, full breaths. It won't make the attack go away, but it might make it easier. It will oxygenate your brain and make the sensations stop feeling quite so immediate.
This gif is perfect for the timing and the volume of the breath. Try to breathe in accordance with the expansion and collapse of the image. Specifically, in through your nose and out through your mouth is the best way for it.
Find Something Tangible to Focus On
Look around the space. Find an object to focus on, stare at. With your brain wheeling and whirling about, it helps to have something to anchor you down.
It could be anything- a lamp, a baseball, a picture -just make sure to keep your focus on it and keep breathing. By anchoring yourself, you're effectively trying to block out all the other thoughts running around your head. It can make some space for you to just handle one thing at a time.
In a panic attack, there is a tendency for your muscles to clench up, maybe even cramp. You need to loosen yourself up. If you can, stand up and stretch everything out. This is probably the hardest thing to do. You're instinct will be to curl up in a ball, and make yourself smaller.
Get up, shake yourself out, and stretch. Or even lay down and do it. Find some basic yoga stretches online and practice them so you know what to do when an attack comes on.
Ultimately, nothing is going to outright stop these attacks, not unless you use medication. Whatever your case may be, these things might do some good for you. It could help you unwind and relax.
The most important thing to remember is that the attack will pass, and you will be okay. It is scary- downright terrifying, even. But you will be okay.