This episode is designed for those suffering from panic attacks and/or suicidal thoughts. In part 1 I explain 10 different exercises to do in order to come down from the intensity of a panic attack or any moment of crisis. In part 2 I explain 5 things that you can do to keep the ball rolling in a positive direction in order to achieve a feeling of calm and safety. In the final part of this episode, part 3, I discuss my own experience of panic attacks and suicidal thoughts with the hope of somebody feeling that they can relate and that they are not alone with how they feel.