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When Calvin Holbrook started hyperventilating and having chest pains on a bus in the middle of the motorway, he thought he was having a heart attack. In fact, it was his first panic attack – one of many that were to come. Here's how he learned to cope. A weird tingling began in the fingers of both hands before slowly spreading up my arms towards my shoulders. At the same time, the left-side of my chest clammed up tight and I was struggling to breathe. Sweat started to pour from my palms and my heart was pounding. Feeling dizzy, I was struggling to understand what was happening. A dreaded feeling like I was about to die washed over me: was I having a heart attack? A sudden urge to get up and run home as fast as possible hit me. But I couldn’t do that. Why? Because I was speeding down the motorway from Stanstead Airport to central London on a packed bus full of tourists. Great. I didn't know it, but I was, in fact, having my first panic attack. Likewise, I didn’t know it then but these were symptoms I’d continue to endure and try to manage over the next few years. In reality, they're symptoms I still have to manage, sometimes on a day-to-day basis, and which have – at times – had a real impact on my happiness. Panic attacks: my first experience It may sound dramatic, but what happened that day on the bus really did change my life. Terrified I was having a heart attack, I crawled out of my seat to the driver who was, of course, trying to concentrate on not killing us all while driving into London. But it already felt like I was dying! I sat and described my symptoms to him, but obviously he couldn’t just pull-up as we were in the middle of the motorway. He calmly asked me to sit in the corridor and rest and said we’d stop as soon as it was possible. Home alone: panic attacks can leave you feeling isolated Thankfully, one lovely lady came and sat with me, telling me to take deep breaths into my tummy. She also called for an ambulance. I felt so embarrassed and could hear everyone else on the bus talking and even complaining about what was happening, but the kindness from this one person really help me through. “Feeling dizzy, I was struggling to understand what was happening. A dreaded feeling like I was about to die washed over me: was I having a heart attack?” Eventually we reached the hard shoulder and the bus pulled over. I got off, still struggling to breathe, and sat with my head between my legs. When the ambulance crew arrived they took my blood, gave me oxygen and asked a few questions. My blood results were clear for a heart attack but the paramedics didn’t specifically say what had happened either which left me worried. They said I could go to hospital but it would probably be a waste of time, so, after I’d calmed down, I headed to the nearest Tube station to make my way to my friend’s place where I was staying. It was then that I vomited – luckily, in a bin on the station platform: the stress of my first panic attack had clearly taken its toll on my body. Panic attacks: the aftermath The next day, the anxiety had come and gone but some of the physical symptoms still sat with me. My chest felt so tender, like it was bruised inside. In fact, this pain lasted for months afterwards, leaving me convinced it was something more than a panic attack and that I'd definitely had a heart attack. I felt exhausted for weeks, too, like I’d been knocked over by a bus – instead of just having my first anxiety attack on one! Helping hand: anxiety attacks feel like you're drowning in panic, but you can get better But, as anyone who lives with panic attacks or panic disorder knows, that’s the thing: during the attack, the symptoms are so physical they can be totally debilitating. When I first suffered this enormous bout of anxiety I thought, 'Can worry and anxiety really make my body react in such an extreme?' As I started researching the condition online, the answer of course was, hell, yes! Panic attacks: the science bit Aside from being one of the most terrifying things you can ever go through, according to the NHS, a panic attack is ‘a feeling of sudden and intense anxiety. They can have physical symptoms, including shaking, feeling disorientated, nausea, rapid, irregular heartbeats, dry mouth, breathlessness, sweating and dizziness. The symptoms of a panic attack are not dangerous, but can be very frightening.’ In fact, these physical symptoms are caused by your body going into so-called ‘fight or flight’ mode: it’s preparing to fight for survival from some threat (known or unknown). Hormones including adrenaline are released, causing the heart to beat faster and your muscles to tense up. So, as your body tries to take in more oxygen, your breathing speeds up. And that’s about the time that you’ll probably start freaking out. But the really important thing to remember – although it’s very hard in the moment – is that your life is not in danger when you're having an anxiety attack. What causes panic attacks? Annoyingly, they can begin suddenly, without any warning, striking at any time. However, sometimes there are triggers: it could be from drinking too much caffeine, taking drugs or other stimulants, or because you're going through a worrying and stressful period (check, check, check!). To be honest, I think my first panic attack was a mixture of all three. I’d been out the night before, hadn’t slept, and then gone to the airport to take a plane to London. In hindsight, this was, of course, a Very Stupid Thing To Do. RELATED: How to help someone having a panic attack – 7 key tips After you’ve had a few panic attacks, you start to learn what the triggers are. For me, coffee is definitely a biggie, as is consuming too much booze the night before. I’ve managed to cut down on both (although cutting coffee is way harder than alcohol) and have definitely noticed a decrease in attacks. However, these intense, terrifying rushes of anxiety have become a part of my life and learning to cope with panic attacks is a method of survival. Quit the coffee: caffeine can trigger attacks Living with anxiety While some people may only have a first-ever panic attack and no more, for the less fortunate, like myself, they can become a regular and debilitating occurrence. More often than not, they come on completely out of the blue: here are just a few of the places I’ve had panic attacks: in the swimming pool waiting for food at a restaurant (I had to do a runner before the meal arrived) in the supermarket in a lift (and I wasn’t even trapped in it) at my desk at work (rushing to the toilets to deep breath) on a train on an airplane, as it was about to take off actually, pretty much on every mode of public transport at the sauna. Twice. (yes, probably the most relaxing place you could be) in my bed, my usual post-panic attack go-to space, after a big night out partying Since my first panic attack, I’ve ended up calling ambulances or going to A&E on three or four separate occasions. Each time I was convinced there was something very wrong with me and that it was more than just an anxiety attack– but each time it proved to be just that. “The really important thing to remember – although it’s very hard in the moment – is that your life is not in danger when you're having an anxiety attack.” Indeed, one of the toughest things to do is to train yourself to realize when you’re in a moment of panic and that it will pass eventually. Psychologists recommend that the best thing to do is to try and ride it out, instead of trying to run away from it. If you try to fight the fear, it just grips around you even more. RELATED: How to stop a panic attack – 12 tips on what to do In fact, the quickest and best way to deal with panic attacks is to stop and take long, deep breaths into your tummy for seven seconds, hold another seven, then out for seven seconds. This regulates your oxygen/carbon dioxide levels and helps bring your heart rate back to normal after some time. Anxiety attacks, panic disorder and agoraphobia When anxiety attacks become a regular occurrence, it’s defined as panic disorder. Sufferers will even try to avoid places or situations which remind them of past panic attacks, and in worst case scenarios, this can lead to agoraphobia. Luckily, I haven’t reached that stage yet, but some days I’ve felt more comfortable just staying in, rather than risk the fear of having a repeat attack. It seems I’m in good company, though, as celebrated author Matt Haig has lived with them for years, something he describes so well in his recent memoir, Reasons To Stay Alive, which is full of easy-to-read chapters on how to deal with panic attacks, anxiety, depression and mental health. Behind closed doors. don't become trapped in fear of panic I can still clearly remember that horrific first bus journey but, thankfully, the memories are subsiding and I’m learning to live with my anxiety. Just like my horror bus ride, living with panic attacks is also a journey, but one you can learn to deal with and control. If you’re reading this because you’ve just had your first panic attack, know that you can get help and learn to manage them. And while they can be really horrible while you’re going through them, at some point you will calm down and your body will return to its regular state. While panic attacks are indeed hideous and have made me feel like utter crap, one of the worst things for me is the giving up coffee thing. I mean, can you imagine? Have you tasted decaf? ● Are you living with panic/anxiety attacks? Do you remember your first one? Share your experience with the community below… Written by Calvin Holbrook Calvin edits our magazine and is a lover of swimming, yoga, dancing to house/techno, and all things vintage. Find out more.

By changing perspective to look at an apparently negative situation in a different way, we can imagine a more positive story – one that's more likely to lead to greater happiness. Ed Gould examines how gaining perspective also offers up a chance to consider others, too. It's part of human nature to think about oneself and to focus on what's going on around us, but this one-dimensional perspective can lead to a false sense of priorities. How do we break out from a parochial view of our lives and start to see things as they really are? By changing perspective, we can gain greater insights and gain deeper happiness. Changing perspective is a healthy exercise if we want to be empathetic, rational and more compassionate. However, changing perspective is not merely about seeing things from the point of view of another. It's just as much about gaining perspective. In other words, our sense of compassion for others need not be the driver for looking for an alternative angle on things. It can help us escape the happiness trap and develop a higher level of understanding, too. In fact, simply seeing things another way is good for us not only because it means getting out of a mental rut, but because of what we might be missing out on. Changing and gaining perspective: a classical illustration The famous Greek philosopher Plato once taught his pupils by coming up with an allegory of a cave. The prisoners in his cave cannot see reality, merely a shadow of it because they are in chains. All they need to gain a higher level of comprehension is to see what is causing the shadows to form – to see things as they really are. In the allegory, this would mean that the cave dwellers would need to break free from their chains. In a sense, altering our perspective on things means breaking free from mental chains. Happy help: change perspective and your mood, too! To extend Plato's metaphor in this manner is fair because a change of perspective takes effort. Most of us are happy enough to keep moving on in our lives the way we always have – especially if we feel a degree of happiness in our current situation. Nevertheless, unless the mental effort is made, we'll never know what lies beyond the cave or what is causing the shadows to fall against its wall. As such, changing and gaining perspective can be seen as the same thing. Changing your perspective: the benefits However, to get a handle on the advantages of a change of perspective, there's no need to go back to ancient Greece. There are plenty of illustrations from more modern times. The author and thinker Benjamin Grant cites just one such example. • JOIN US! Learn more about human connection and psychology • During the Apollo missions, when NASA was working towards putting a man on the moon, the astronaut Bill Anders took one of the most iconic images ever to have been captured by a camera. During the Apollo 8 mission of 1968, the spacecraft orbited the moon several times. As the ship passed by the moon's horizon, he was the first man to see the Earth rise from the moon's perspective. His world famous 'Earthrise' shot, according to Grant, is so iconic because it shows humanity from a different viewpoint. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } It should be said that this new perspective is no mere novelty which only looks pretty – although the image is beautiful. The point of view it offers is mind altering. That is its message, its benefit, if you will. The 'Earthrise' photograph captures all of humanity, bar the astronauts on the mission, and shows something that feels so anchored and permanent – our planet – spinning in the lonely vastness of space. “Changing perspective is a healthy exercise if we want to be empathetic, rational and compassionate.” If you think that such an image is mind-altering from Earth, then consider just how many astronauts have returned from space missions with a new perspective on life and humanity. This, Grant says, is the so-called 'overview effect', which is a consequence of space travel. It can cause profound changes in our brains. Grant has harnessed the 'overview effect' in his work. A creator of images, he takes some of the most stunning photographs captured by satellites above Earth and uses them to create pictures that are designed to alter minds back on the planet. A change of perspective: fruit orchards in Huelva, Spain © Benjamin Grant Whether his images are of the tulip fields of the Netherlands, fruit orchards in Spain or refugee camps in northern Kenya, he is exposing us to the truth, but not as we know it. The colours, the scale and the perspective – everything is shot from above, as you would expect – and gives us a view of the world we might know, but also knowingly ignore. His images offer us the chance to gain insights into the fragility of ecosystems, the plight of fellow humans and, yes, to simply marvel at the beauty of the planet. MORE LIKE THIS: When Life Gives You Lemons, Try Lemonading! Feeling Lost in Life? Move On In 7 Steps Internal Conflict and Inner Turmoil: 5 Steps To Resolve It If you're looking for up-sides of gaining a new perspective, then as a way to increase happiness levels, it's right up there. If your focus is on something that you perceive to be negative in your life and you come at it from a different angle, then you can feel better about it. What's more, you might even find that it helps you to perform better as a result. This approach is called reframing and is just one way in which you can derive benefits from gaining new perspectives. Let's look at some more techniques that will allow you to feel more confident, less self-critical and to enjoy more happiness. Perspective and point of view: how to change yours For many, altering perspective means becoming less self-centred and moving to a more compassionate understanding of others and the world around us. By stepping outside of our usual perspectives, it can become possible to frame arguments in ways that motivate others instead of leaving them feeling rejected, for example. Seeing things as 'bad' without taking a fresh view can mean that we get set into a closed loop of negativity. Bright future: change your view and change your life For instance, a relationship breakdown can sometimes lead to negative feelings about one's self-worth. However, a changed perspective might be that becoming single is the start of something new. As a result of reframing your view, you might even gain a higher perspective of yourself, embracing the part of yourself which might not have felt room for self-expression within the relationship. In fact, academics have done plenty of research into the techniques that will allow us to see things in a new light. Here's a look at four of the ways you can change and gain perspective. 1. Reframing your past As previously mentioned, reframing your point of view can lead to tremendously helpful results and renewed chances of happiness. This is particularly effective if you reframe the way in which you see your past. For example, you might say that certain negative outcomes are always bound to happen because of 'the way you are'. You might have been told that you are impulsive or even hot-headed by others and believe this of yourself. “If your focus is on something that you perceive to be negative in your life and you come at it from a different angle, then you can feel better about it.” However, studies have shown that reframing a negative attribute from your past as a positive one can heighten your performance. Try relabelling your so-called impulsive past as creative, for example, and see how the new perspective can impact on your present. 2. A change of perspective: problem solving Expressing ourselves is optimistic – in other words, positive, complimentary and generous – and we will naturally develop higher levels of self-esteem and a healthier self-image. By getting into the habit of being positive, we can deal with criticism and setbacks much better. Not only does this altered perspective mean that we are better set against potential adversity, but our ability to problem-solve also becomes more efficient. In her book, Putting the Positive Thinker to Work, Potter outlines how reframing perspectives can augment levels of commitment, especially at work, and lead to greater persistence with tasks. This, she argues, is the foundation for most success in the workplace. Another viewpoint: change perspective, retell your story 3. Compassion and understanding By gaining new perspectives, we can become more compassionate to others. It's important not to fall back into bad habits of negative thinking, however. A daily ritual of positive affirmation of yourself and those around you can help to keep your understanding of the world fixed in a better perspective than it otherwise might be. • BE INSPIRED! Join our compassion and curious community • Indeed, so-called 'silver lining thinking' will help you to see the good in events and to reframe problems as challenges. If you can consciously interrupt negative thoughts that might pop into your head, then this will help you to remain the compassionate person you want to be. 4. Seeing the bigger picture Finally, seeing the bigger picture means sometimes taking a step back and creating time to gain the sort of perspective you'll need for your happiness and compassion. From an astronaut's point of view, seeing the bigger picture comes from literally taking in a macro view of the world. However, we can do this for ourselves, too. Take time to clear your mind, listen to the wind in the trees and rush a little less. Ask yourself what truly counts in your life and, of course, the benefits of meditation can help you to gain insights into what's most important. By changing your perspective on your life you can change the course of it and find greater joy. ● Main image: Benjamin Grant happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ self-develop with free online Academy classes Keys to Happiness | Gratitude | Work life balance | Quality time Written by Ed Gould Ed Gould is a UK-based journalist and freelance writer. He's also a practitioner of Reiki.