From Panic Attacks to Mental Health Advocate: My 5-Year Journey

By Sarah Williams
Published: August 20, 2025 • 8 min read

Five years ago, I was convinced I was dying. My heart would race, my hands would shake, and I couldn’t breathe. The first time it happened, I called 911, certain I was having a heart attack at 28 years old.

“It’s just anxiety,” the ER doctor said, handing me a pamphlet. “Try to relax.”

Just anxiety. Those two words haunted me for months.

The Breaking Point

What started as occasional panic attacks quickly spiraled. Within six months, I was having them daily. I couldn’t drive, couldn’t go to work, couldn’t even go to the grocery store without feeling like the walls were closing in.

I lost 15 pounds because I was too anxious to eat. My relationship ended because my boyfriend “couldn’t handle the drama anymore.” I moved back in with my parents at 29, feeling like a complete failure.

Finding Help (Finally)

My mom found Dr. Martinez, a therapist who specialized in anxiety disorders. I almost didn’t go to the first appointment. What if I had a panic attack in her office? What if she thought I was crazy?

“Sarah,” she said during our first session, “anxiety is treatable. What you’re experiencing is real, it’s valid, and most importantly—it’s not your fault.”

For the first time in months, someone took me seriously.

The Treatment Journey

Cognitive Behavioral Therapy (CBT) became my lifeline. Dr. Martinez taught me that my thoughts were triggering my physical symptoms. When I thought “I can’t breathe,” my body responded as if that were true.

We started with exposure therapy—gradually facing the situations that triggered my panic:

Month 1-2: Understanding the Enemy

• Learning about the fight-or-flight response
• Identifying my specific triggers
• Practicing breathing techniques

Month 3-4: Small Victories

• Walking to the mailbox (panic level: 8/10)
• Sitting in a coffee shop for 10 minutes (panic level: 6/10)
• Driving around the block (panic level: 7/10)

Month 5-6: Building Confidence

• Going to the grocery store alone
• Meeting a friend for lunch
• Attending a work meeting via video call

Medication: My Personal Decision

After eight months of therapy, I was doing better but still struggling. Dr. Martinez suggested we consider medication—specifically an SSRI antidepressant.

I was terrified. What if it changed who I was? What if I became dependent on it?

“Medication is a tool,” she explained. “Like glasses for someone who can’t see clearly. It doesn’t change who you are—it helps your brain function the way it’s supposed to.”

Starting sertraline (Zoloft) was one of the best decisions I’ve ever made. Within 6 weeks, the constant background anxiety that had plagued me for over a year finally quieted.

The Unexpected Turn: Becoming an Advocate

As I got better, I started sharing my story with friends and family. I was shocked by how many people said, “Oh my God, me too!” or “I wish I knew this was treatable.”

That’s when I realized: stigma was keeping people from getting help.

I started a blog called “Anxiety Adventures” (I know, I know—but humor helps!). What began as a way to process my own experience became a resource for thousands of people dealing with similar struggles.

Life Now: The Other Side

Today, I’m a certified peer support specialist and mental health advocate. I still take my medication, I still go to therapy monthly, and yes—I still have the occasional panic attack.

But here’s the difference: I’m not afraid of my anxiety anymore.

What I Wish I’d Known

1. Anxiety is Medical, Not Mental Weakness

Your brain is an organ, just like your heart or lungs. Sometimes organs need treatment to function properly. There’s no shame in that.

2. Therapy Actually Works

CBT isn’t just “talking about your feelings.” It’s practical skill-building that rewires how your brain responds to threats.

3. Medication Isn’t a Crutch

I take medication for anxiety the same way a diabetic takes insulin. It’s healthcare, not a character flaw.

4. Recovery Isn’t Linear

Some days are harder than others, even now. That doesn’t mean I’m “broken” or that treatment isn’t working.

5. You Don’t Have to Suffer Alone

The isolation made everything worse. Finding community—whether through therapy, support groups, or online forums—was crucial.

If You’re Reading This and Struggling

Maybe you found this article at 3 AM, mid-panic attack, googling “am I dying” for the thousandth time. I’ve been there.

Here’s what I want you to know:

Take the First Step

If you’re ready to start your own journey to better mental health, here are some immediate steps you can take:

Today:

• Take our anxiety self-assessment to better understand your symptoms
• Find the crisis support number for your area in our crisis resources
• Read about what to expect in therapy

This Week:

• Research therapists in your area using our provider directory
• Talk to your primary care doctor about your symptoms
• Consider telling a trusted friend or family member

This Month:

• Schedule your first therapy appointment
• Join an online or in-person support group
• Start practicing daily anxiety management techniques

My Message to You

Recovery is possible. It’s not easy, it’s not quick, and it’s not perfect—but it’s absolutely possible.

Five years ago, I couldn’t leave my house. Today, I speak at conferences about mental health. I have healthy relationships. I travel for work and pleasure. I live a full, rich life that happens to include anxiety—but anxiety no longer controls me.

You deserve that same freedom. You deserve support, understanding, and professional help. Most of all, you deserve to feel better.

Take it from someone who’s been in the darkest place: there is light on the other side.

💡 Ready to take the first step? Our self-assessment tools can help you better understand your symptoms and prepare for conversations with healthcare providers.

👨‍⚕️ About the Author: Sarah Williams is a certified peer support specialist and mental health advocate. She writes about anxiety, recovery, and breaking mental health stigma. Her blog “Anxiety Adventures” has helped thousands of people understand that they’re not alone in their struggles.