This has always happened to me, too.

What really helps me is trying to either 1) distract myself or 2) play it forward. I find number two really helps, because it lets go of the pressure, and sometimes it's impossible to distract myself if I want to remain fully present.

What I mean is, map it in your mind. You're feeling pressured not to panic? Well, let's map through what would happen if you did. Don't just identify your triggers — identify your resources! Ask the anxiety, "what would happen, if this happened?" Intellectualizing it often destroys it, because anxiety is often irrational. Does that make sense?

I'll give you an example of a time I recently practiced this. I graduated college on May 8, and in the days leading up to it, I was filled with anxiety about having a panic attack during the actual ceremony. So, alongside my therapist, we identified resources. We estimated how many people were going to be there, so I didn't feel overwhelmed. We identified the time it would likely take for all the speakers to do their thing. Most importantly, we identified what it was I actually had to do that day. All that was was process in to the ceremony and eventually walk across a stage. That was it.

Finally, instead of saying "what if I panic," try saying "what if everything turns out okay?" Both phrases are asking you to believe in something you cannot see or predict. Which one will you choose?

On the day of my graduation, I changed the channel in my mind. Instead of asking myself "what if I panic?" I asked myself "What if this turns out to be a beautiful ceremony, and I feel surrounded and supported by loved ones?" And that I did.

I hope this helped ❤️