It’s fair to say that not every technique will be suitable for everyone but I’m betting that at least one of these will help you when you’re having (or had) a panic attack.
What to do during a panic attack?
Tip 1 – Have something to refer to!
When panic takes hold, having your phone with you to contact someone you trust or use a calming app, can be a very helpful.
Another alternative to this is having a handwritten note or list in your pocket of steps to take when you have a panic attack.
I found that even just having these items close by provided enough reassurance to reduce the frequency of my panic attacks.
Managing panic attacks
Tip 2 – Remember: It’s not your fault!
Blaming yourself for what is happening is both unhelpful and inaccurate!
It is NOT your fault this is happening to you…
If you have another panic attack, and you can even put this on your ‘list’ to remember, repeat the following words to yourself:
It’s not my fault…Try this 5 times and see how you start to feel better when you accept the truth!
Tip 3 – Focusing exercise
Maybe another one for your list!
Try this great focusing exercise and see how quickly it can control the symptoms you are feeling!
It’s called the 5-4-3-2-1 technique.
Look around you and find 5 things you can see.
Then think about 4 things nearby that you can touch.
Now identify 3 things that you can hear.
Any smells about? Notice 2 of these!
And finally, find 1 thing you can taste.
Sometimes you might not be able to complete the list but the action of going through the list and giving your brain something else to do will help you to regain control.
So that’s 3 tips to try when you’re having a panic attack.
I’d love to know if any of these work for you or if you have another way to reduce and stop panic attacks. As always, sharing is caring so let everyone know in the comments.
Thanks for reading and try not to worry when you don’t have to.