5 tips to help you get through a panic attack

Experiencing a panic attack can be overwhelming, but there are strategies you can employ to help you cope and get through it. Here are five tips to assist you in managing panic attacks:

Practice Deep Breathing: Focus on your breathing during a panic attack. Take slow, deep breaths, inhaling through your nose for a count of four, holding the breath for four counts, and then exhaling slowly through your mouth for another count of four. Deep breathing helps to calm the body's stress response and can alleviate some of the physical symptoms associated with panic.

Ground Yourself: Grounding techniques can help bring your focus back to the present moment, preventing your mind from racing with anxious thoughts. Try the 5-4-3-2-1 method: Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise helps you reconnect with your surroundings and brings you back to the present reality.

Challenge Negative Thoughts: Panic attacks are often triggered by irrational or catastrophic thinking. When you notice negative thoughts spiraling, challenge them. Ask yourself if there is any evidence supporting these thoughts or if there are alternative explanations. Remind yourself that panic attacks are temporary and that you have coped with them before.

Use Relaxation Techniques: Practice relaxation exercises such as progressive muscle relaxation or guided imagery. Progressive muscle relaxation involves tensing and relaxing different muscle groups to reduce physical tension and promote relaxation. Guided imagery involves visualizing calming and safe places to ease anxiety and stress.

Seek Support: Reach out to someone you trust, such as a friend, family member, or therapist, and talk about what you're experiencing. Sometimes verbalizing your feelings can help ease the intensity of a panic attack. If you frequently experience panic attacks, consider speaking with a mental health professional who can provide guidance and support.

Engage in self-soothing activities: Find activities that help you relax and distract yourself from the panic attack. This can include listening to calming music, practicing mindfulness or meditation, engaging in gentle physical exercise like walking or stretching, or engaging in a creative outlet such as drawing or writing. Experiment with different activities to find what works best for you.

Ground yourself in the present moment: Panic attacks can make you feel detached from reality or overwhelmed by fear. Grounding techniques can help bring you back to the present moment. Focus on your surroundings and use your senses to notice specific details. For example, you can name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

Challenge your thoughts: Panic attacks are often accompanied by negative thoughts and catastrophic thinking. Remind yourself that what you're experiencing is a temporary state and that the feelings and sensations will pass. Challenge the irrational thoughts by questioning their validity and replacing them with more realistic and positive statements.

Progressive Muscle Relaxation: Tense and then relax different muscle groups in your body. Start from your toes and work your way up to your head. This technique can help release physical tension and promote relaxation.

Reach Out for Support: If you're comfortable, talk to someone you trust about what you're experiencing. Sometimes, sharing your feelings and emotions with someone who understands can provide comfort and reassurance.

Utilize progressive muscle relaxation: Progressive muscle relaxation involves tensing and relaxing different muscle groups in your body. Start by tensing a specific muscle group, such as your fists or shoulders, for a few seconds, and then release the tension while focusing on the feeling of relaxation. Progressively move through your body, tensing and relaxing each muscle group. This technique can help reduce muscle tension and promote overall relaxation.

Remember that these tips are not meant to replace professional help but can be useful in managing and coping with panic attacks. If panic attacks are severely impacting your daily life or if you are unsure how to handle them, seek guidance from a qualified mental health professional. They can provide personalized strategies and support to help you manage your anxiety effectively.