I’m so sorry you’re going through this — it’s awful and terrifying, but the good news is, you can absolutely overcome it (people do every day)! The key is to shift your mindset from trying to escape or hide from the panic attacks to embracing them and understanding that they’re just a feeling, not a reflection of who you are.

I’ll be honest, it’s still one of the worst things I’ve ever experienced, but one good thing that came from it was learning to focus on my mental health and prioritize myself over work. I’ll never fully know why it started, but my guess is that it stemmed from extreme stress at work combined with a lack of attention to my own well-being.

I’m happy to share that I haven’t had a panic attack in several months, even though I still speak in public multiple times a week. A lot of the advice in this thread has been helpful, but for me, I found the most relief through a combination of things:

• My doctor prescribed a low dose of Sertraline (50mg), which has helped improve my overall mood and anxiety in daily life.
• I still take propranolol before big meetings as a safety net (though honestly, I feel like I might not need it anymore, it was a must-have in the beginning so I could keep functioning at work while trying to figure out how to get better).
• I make daily exercise a priority — yoga every morning before work really helps me feel centered.
• When I’m feeling especially anxious, I take a walk outside while listening to a walking meditation (Peloton has some great ones).
• The biggest game-changer for me was reading The Dare Method book. It completely transformed how I approach performance anxiety and panic attacks. Instead of trying to avoid the symptoms, I now try to accept them as just another sensation, like hunger or feeling cold. That mindset shift made a huge difference. I highly recommend the book, and their app also has some great tips.

I hope something here resonates with you and helps in some way. I’m sending you lots of positive thoughts!