10 Tips for a Panic Attack

Having a panic attack can feel very scary. I always share with my clients, however, that nobody has ever died from having a panic attack and that it will pass.

Here are 10 tips to help calm your body when having a panic attack…

1.     Count backwards from 100.

2.     Allow your feelings to pass through your body. Remind yourself that your feelings, just like your thoughts, are temporary.

3.     Put an ice pack on the back of your neck or hold an ice cube. Focus on the cooling sensation.

4.     Focus on taking deep and slow breaths. Be particularly mindful of lengthening your exhales.

5.     Talk to yourself in a soothing way. Showing up with patience and compassion can go a long way.

6.     Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

7.     Call a friend or family member that knows about your panic attacks and can help ground you.

8.     Write your name backwards with your non-dominant hand.

9.     Find a scent that is soothing for you (e.g. lavender) and smell it.

10.  Focus on tightening and softening your muscles. This will move your attention away from the panic.

For more support, feel free to book a Discovery Call to see if we might be a good fit for therapy.