If you’ve ever experienced a panic attack, you know just how terrifying they can be. In the moment, it can feel like you’re dying, like the walls are closing in on you, and like the ground is about to swallow you whole. It’s a harrowing experience, to say the least. But what if you could go back in time and give your younger self some advice? What would you say?

Here are 10 things I would tell my younger self when she started having panic attacks:

1. It’s okay to not be okay. Panic attacks are a common struggle, and you are not alone.
2. Don’t be afraid to ask for help. There are people who care about you and want to support you through this difficult time.
3. Remember to breathe. Deep breathing exercises can help to calm your mind and body.
4. Learn to identify your triggers. By understanding what sets off your panic attacks, you can better manage your symptoms.
5. Practice self-care. Take time for yourself and do things that make you feel happy and relaxed.
6. Challenge your negative thoughts. Panic attacks often stem from irrational fears, so try to reframe your thinking in a more positive way.
7. Stay present. Instead of worrying about what might happen in the future or what has happened in the past, focus on the present moment.
8. Get enough sleep. Lack of sleep can worsen anxiety, so make sure you are getting adequate rest.
9. Don’t be too hard on yourself. Panic attacks can be scary and overwhelming, but remember that you are doing the best you can.
10. You will get through this. With time and effort, you can learn to manage your panic attacks and live a happy, fulfilling life.

If I could go back and tell my younger self these things, I know it would have made a world of difference. But even if you’re not able to go back in time, I hope this list can provide you with some comfort, guidance, and hope as you navigate your own journey through panic attacks.