How To Handle A Panic Attack

If you’re reading this then you’ve either just had your first experience with a panic attack or you’ve had multiple ones already. These are tips and tricks that I use to help myself when I start to feel the beginnings of an attack.

1. First things first: Pray. No, seriously. Pray. It works and you don’t even have to do it out loud if it’s too much. I personally pray to Jesus, but you are entitled to pray to whoever gives you a sense of peace and calm.

2. Ok, next step. Breathe. I know it’s super basic, but honestly, it works. I use the 4/8 method. Breathe in to the count of 4, hold it till you reach 8 and then breathe out while counting back down to 4, hold it until 0 and then restart.

3. Everybody’s different for this next bit, but if you’re like me you’ll need to be doing a repetitive motion that helps calm you down while you’re doing the 4/8 method. For instance, when I start to get too overwhelmed and my chest feels tight I instantly start rubbing my hands up and down the front of my shins in long, soothing strokes.

4. If you still feel shaky and you’re breath is still getting caught in your chest after doing the first 3 things; the next step it to put on your headphones and absolutely blast your tunes. Whatever music makes you feel like you’re driving down the coast with Harry Styles, that’s the music you need. Just turn up the volume, breathe (again), and imagine your happy place.

5. Now, while you’re music is still blaring, maybe go get a washcloth and run it under cold water for a little bit, ring it out, then lay it across the back of your neck. Usually, you end up more than a little warm after a panic attack and this will help cool you down and help with any headaches; or even if you feel nauseous.

6. Hopefully by now your breathing is back to normal and you have a semi-clear head so, the next step is to take a shower or bath. Everybody’s different when it comes to this part so maybe you need to take an ice cold shower to cool your body off. Others might need a hot both in order to release any tension in the body. Whatever you choose, make sure that you stay in there as long as you need and just relax, think about things that make you happy: favorite book, comfort character, fond memories, anything to get your mind off what made you anxious in the first place.

7. The last and final tip I have for you darlings, is to ask for help. It’s not gonna be easy and you might have to sacrifice a bit of your pride, but in the long run it’ll be worth it. You can ask for help from anyone and in many different ways, whether it’s from a family member, best friend, or a therapist. There’s tons of resources out there to help get you get started on getting a hold of your anxiety so that it won’t be able to hold you back any more.

Now everybody’s different and these things might not work for you like they work for me, but if they do; noiiiceee. If you just had youre first experience with a panic attack, I can tell you that not everybody is going to understand what you’re going through and some people are going to be scared because they don’t know what’s happening, but there’s nothing wrong with you just because you handle stress differently.

I love all you angels who read this and I hope that this helped.