Healing, Glowing, and Growing – One Act of Self-Care At a Time

Living Through the Storm

Living with PTSD from Military Sexual Trauma (MST), major depressive disorder, and chronic pain can feel like carrying invisible weights every single day. For years, those weights felt unbearable.

Before I learned to ground myself or practice breathing techniques, panic attacks were a normal and frequent part of my life. One small trigger – a sound, a smell, a memory – could send me spiraling. In a matter of minutes, I would go from frozen and dizzy to either throwing up or passing out.

The aftermath was just as brutal. The next few days to weeks often came with unbearable flare-ups of chronic pain, as if my body had been in a war zone. Those flare-ups would trigger new waves of panic, which would trigger more pain – a vicious, exhausting cycle that felt impossible to escape.

It wasn’t until I started therapy again recently and began learning grounding and breathing techniques that I realized my body wasn’t betraying me – it was trying to protect me. My nervous system had been living in survival mode for so many years. Learning to recenter myself didn’t happen overnight, but with patience, compassion, and small daily practices, the panic is slowly losing its power.

This post isn’t about perfection. It’s about survival – and the quiet strength it takes to find your way back to yourself again and again and again.

1. Recognize What’s Happening – You’re Not “Losing It”

Panic attacks can feel like your mind and body are turning against you, but they’re actually your nervous system’s way of saying: “Something feels unsafe.” Even when that danger is long gone, your body still remembers.

When I start to spiral, I remind myself:

“This is my body reacting to a memory, not a current threat. I am safe right now.”

That small truth becomes my anchor.

🛍️ I pair this grounding statement with a calming essential oil roller or aromatherapy inhaler to engage my senses.

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2. Ground Yourself in the Here and Now

Grounding helps you come back to the present moment when your thoughts or body are trapped in fear.

Try the 5-4-3-2-1 grounding technique:

• 5 things you can see
• 4 things you can hear
• 3 things you can touch
• 2 things you can smell
• 1 thing you can taste

It might sound simple, but it helps calm the storm in your mind. Just recently I had a panic attack while at an orthopedic appointment, the nurse ran up to me with alcohol swabs, opened them up and shoved them under my nose. Who knew right? But it worked, took some deep breaths, slowly sipped ice cold water, and bam, calmed down enough to finish the appointment.

3. Breathe Through the Wave

Before I learned to control my breathing, panic attacks would spiral out of control. My breath would quicken, my chest would tighten, and my body would believe it was in danger.

Now I use a simple 4-4-6 breathing technique (you can use any variation that works for you, just try to have a longer exhale than an inhale):

1. Inhale through your nose for 4 seconds
2. Hold for 4 seconds
3. Exhale slowly through your mouth for 6 seconds
4. Rinse and repeat until your breathing has slowed and your heart doesn’t feel like it’s going to jump right out of your chest.

4. Speak to Yourself Kindly

When you live with PTSD and depression, the hardest voice to quiet is often your own. I used to call myself weak for panicking. Now, I try to give myself grace and accept that I am human.

During or after an attack, I repeat gentle affirmations:

• “I am a survivor and I’ve survived worse than this”.
• “This feeling will pass”.
• “I am safe in this moment”.
• ” I am a badass bitch and this will not define me”.

Try using a guided affirmation journal or self-compassion workbook to re-frame your inner dialogue. I keep written down affirmations in random places throughout my house so that I’m never too far from the positive words in case I’m triggered.

5. Use Physical Comforts to Anchor Yourself

Because I live with chronic pain, panic attacks often make my symptoms worse. Over time, I’ve learned that physical comfort can help both my pain and my anxiety.

Here’s what helps me:

• A weighted blanket for deep pressure grounding
• A heating pad for sore muscles or tension
• Calming music or ambient nature sounds to soothe my mind. With a recent discovery of binaural beats for relaxation.

🛍️ Build a “comfort corner” in your home with sensory-friendly items that help calm your body.

👉 [See my favorite anxiety-reducing comfort items here] ( https://shroompy.blog/my-self-care-necessities/)

6. Reach Out – You’re Not a Burden

I used to hide after panic attacks. I didn’t want to “bother” anyone or have to explain. But my healing journey this time around has taught me that connection is medicine. Sometimes sending a simple text like, “I’m struggling right now,” is enough.

7. Honor Your Recovery

After panic attacks, I still feel drained – both physically and emotionally. Often times I am left feeling like I have the flu for several days. These moments call for gentleness, not guilt.

Drink water. Stretch. Curl up under a blanket. Light a candle. Rest without apology.

Final Thoughts: You Are Still Whole

If you live with PTSD from MST, depression, and/or chronic pain, please know: your panic doesn’t define you.

Before I learned to ground myself, panic and anxiety attacks ruled my life. Now, while they still happen, they no longer own me like they used to. Each time I breathe through one, I reclaim another piece of myself beautifully and boldly.

You are not broken.

You are healing – especially on the hard days, speak kindness upon yourself.

Together, we keep rising – softly, slowly, and still here.

You can explore the tools I have created for my own personal healing journey here:

👉 Stan Store: https://stan.store/Shroompy

Note From the Author

If reaching out feels too hard, try a mental wellness app or online support group where you can connect anonymously. If you are in crisis, and in the U.S. you can call or text “988” to reach the Suicide and Crisis Lifeline. If you are a Veteran in the U.S. You can dial “988” then press “1”, or text “838255”. PLEASE, PLEASE, PLEASE reach out to someone if you feel so overwhelmed that you can’t breath. You are worthy of hope!

Affiliate Disclosure: As an Amazon Associate and participant in affiliate programs, I may earn from qualifying purchases at no additional cost to you. I only recommend products and resources I genuinely use, love, or believe in for trauma recovery and mental wellness.