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10 Tips for Managing a Panic Attack

Experiencing a panic attack can be overwhelming, but with the right strategies, you can manage the symptoms and regain control. Here are 10 effective tips for managing a panic attack:


1. Focus on Your Breathing


Slow, deep breaths can help reduce hyperventilation. Try the 4-4-4 method: Inhale for 4 seconds, hold for 4 seconds, and exhale for 4 seconds. This helps regulate oxygen levels and calms your body.


2. Ground Yourself


Use grounding techniques to reconnect with the present. Try the "5-4-3-2-1" method: Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste. This distracts your mind from the panic.


3. Accept the Panic


Remind yourself that panic attacks are temporary and not dangerous. Accepting the feeling can reduce the fear of the attack itself, helping it pass more quickly.


4. Use Positive Affirmations


Repeat calming phrases such as "This will pass" or "I am safe." Positive self-talk can shift your mindset and reduce fear.


5. Relax Your Muscles


Progressive muscle relaxation, where you tense and then release muscles, can help calm the body and ease tension caused by panic.


6. Visualize a Calm Place


Close your eyes and imagine a peaceful environment, like a beach or forest. Focus on the details of that place to calm your mind.


7. Splash Cold Water


Splashing cold water on your face or holding an ice cube can help shock the nervous system and interrupt the panic cycle.


8. Move Your Body


Light physical activity, like walking or stretching, can help release built-up tension and reduce the intensity of the attack.


9. Avoid Catastrophizing


Challenge irrational thoughts. Remind yourself that while the symptoms are uncomfortable, they are not life-threatening.


10. Seek Support


If you’re with someone, let them know what you're experiencing. Sometimes, simply talking to someone can help you feel more grounded and less overwhelmed.

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