Next Time, Take the Stairs (and Maybe a Xanax?) Unwelcome Panic Attack

How to calm down during a Panic attack

It was Saturday night, and we were heading off to celebrate a friend’s birthday. I’d spent the day at the markets and was feeling pretty worn out, but I was also excited to catch up with everyone and enjoy the night ahead.

As we were meeting up with a few others to head upstairs to the party, a group of us arrived at the same time. Someone asked, “Do you think we’ll all fit?”—referring to the very small elevator in front of us. Without skipping a beat, my ever-confident husband said, “Yeah, sure, jump in!” So we all piled in. I was the first one in, which meant I was right at the back—boxed in with no way out.

Once everyone was squeezed in like a can of sardines, we hit the button and felt the elevator jolt slightly—and then... boom. It stopped. A loud beep went off, followed by a robotic voice: “This elevator is overloaded.” Not exactly what you want to hear in a tiny steel box.

We tried pressing the emergency bell. Nothing. We tried opening the doors. Still nothing. A few people started calling friends in the building, but no one was picking up. That’s when panic started creeping in for me.

In what felt like seconds, my body went into full-blown alarm mode. I could feel the heat rising through my chest, my heart started pounding like a drum, and I began breathing heavily—too heavily. I felt sick. I was sweating and shaking uncontrollably. I hadn’t had a panic attack like this in over 20 years, and here I was, trapped in an elevator, having what felt like the worst one yet.

Colin turned to me, speaking calmly, trying to ground me. “We’re okay. We’re going to be alright,” he said gently. I nodded, knowing he was right—but also knowing that anxiety doesn’t always care about logic.

I closed my eyes and tried to focus on my breath. I turned around to face the wall and create a mental sense of space, hoping it might trick my body into calming down. I felt like a total goose, completely out of control, but there was nothing else I could do except ride it out.

We could hear muffled voices outside, but still no help. Calls kept going unanswered. It felt like forever. Then, finally—thankfully—the elevator doors creaked open. We practically spilled out into the hallway. “Thank God,” I breathed, genuinely relieved. But my body was still in panic mode, trembling and struggling to settle. I tried to walk into the party, but I couldn’t. I was still shaking too much.

After finally escaping the elevator, I made my way downstairs and stepped outside to get some fresh air. I sipped some water and focused on gentle, slow breathing. It took about 20 minutes for my breath and nerves to settle enough to feel like myself again. I’m so grateful for the breathwork techniques I remembered in that moment—they truly made all the difference.

Sometimes, calming down after a panic attack takes even longer than the attack itself. Bit by bit, I regained my composure and eventually went back upstairs. Usually, if I sense panic creeping in, I spray my Aura Spray—it’s a little ritual that works wonders in any stressful moment. But that night, I didn’t have it on me, so I was thankful for the simple comforts of fresh air, open space, a clear night sky, and some water to help carry me through.

If you ever find yourself in a stressful moment like this, try the box breathing method. It’s simple: breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, and hold again for 4 seconds. Visualize drawing a square with each breath cycle. This helps your mind focus on counting and breath, distracting you from the stress and guiding you back to calm.

Sometimes the smallest tools and a little patience can make all the difference.