Coping with a panic attack can be challenging, but there are various strategies that may help you manage the situation.
Remember that everyone's experience is different, so it's essential to find what works best for you.
Here are some steps you can try:
1. Breathe Deeply: Start by taking slow, deep breaths. Inhale through your nose for a count of four, hold your breath for four, and then exhale through your mouth for a count of four. Repeat this several times to help regulate your breathing. 2. Remind Yourself It Will Pass: Panic attacks are typically temporary. Try to remind yourself that the feelings and sensations you're experiencing will subside with time. 3. Ground Yourself: Focus on your surroundings to ground yourself in the present moment. You can do this by describing the things you see, hear, touch, and smell. This can help divert your attention away from the panic. 4. Positive Affirmations: Use positive self-talk. Reassure yourself that you are safe and capable of managing the panic attack. Repeat calming affirmations like "I can handle this" or "This too shall pass." 5. Close Your Eyes: Sometimes closing your eyes can help reduce external stimuli and allow you to concentrate on your breathing and calming thoughts. 6. Seek Support: If you're comfortable doing so, reach out to a trusted friend or family member. Talking to someone you trust can be reassuring and comforting. 7. Touch Something Soothing and Tangible: Carry a small object with a comforting texture or temperature, like a smooth stone or a piece of fabric. Holding onto something tangible can provide a sense of security. 8. Limit Stimulants and Mood-Altering Substances: Avoid or limit caffeine, alcohol, and other stimulants, as they can exacerbate anxiety. Focus on staying hydrated with water or herbal tea instead. 9. Stay Active: Engaging in physical activity can help reduce anxiety over time. Consider incorporating regular exercise into your routine to help manage stress and prevent panic attacks.
Remember that it's okay to seek professional help if you experience frequent or severe panic attacks.
A mental health professional can provide guidance, coping strategies, and, if necessary, medication to manage your symptoms effectively.
Always prioritise self-care and reach out to a healthcare provider for assistance when needed.