Ask HN: I just gave myself a panic attack. How do I stop this?

I just never cared about their arbitrary deadlines. Idgaf. It's on them if they want the world for the few pennies they are investing in this (never worked in a properly funded project). Also at some point I became an actual marxist leninist communist so aftar that it's not even remote likely I'll care how the bussiness is doing.

I think I get what anger means here. I think the OP meant that you need to express your angry feelings that come from the frustration; just holding back will only make it worse. Don't think OP meant to be violent.

There are many good suggestions here.

The one thing that stands out for me is that you have been doing this for 20+ years. Yet you say that the panic attacks only started a few months ago. What was happening when the early panic attacks happened?

Without further information some things that come to mind are: you got promoted to lead a different team; you are working for a different manager or company; management have shifted their focus; you have had some staff changes in your team or related teams; something in your personal life has changed, etc.

Finally is there something COVID related for you, your team or the company?

Too many questions. Helping with the panic attacks is an obvious first step. Removing or changing the causes of them is the long-term fix.

idk why this is at the bottom. My life experience of gluten and anxiety has been very much the same.

Happy tummy happy head.

Next time you have a panic attack: get a large bowl. Fill it with cool or cold water. Take a deep breath and dunk your face in the bowl for as long as possible, ideally 20-30 seconds. Make sure the water goes up to your upper cheeks / temples. Repeat 5, 6, as many times until the panic recedes. If it feels like it's not working, keep doing it.

This is using the dive reflex, which is a mechanism mammals evolved for swimming underwater. It slows your heart rate, redistributes oxygen, does a bunch of stuff that helps calm you down. This means it's a physiological effect: if you keep doing it, it will work. If you're panicking about how it's not working, keep doing it. You don't need to "try to do it right", if you're holding your breath and have your face underwater, over time your body moves into a state incompatible with panic. You might still be anxious, but you won't be having a panic attack. However it treats the symptom not the cause, so you need to use other skills afterwards. This skill simply allows you to use other skills from a place of strength instead of a place of panic.

Using the dive reflex for panic attacks is an idea from Dialectal Behavior Therapy.

Good luck.