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How to Cope if you are having a Panic Attack

Accept you’re having a panic attack. Don’t try to fight it or tell yourself to not panic. This will just add to your feelings of distress.R emind yourself that this is okay, It’s common, it WILL pass and It’s NOT dangerous.

Don’t panic about the fact that you’re panicking.

  • Icons_SVG Worrying about the symptoms you’re experiencing will just make them worse.
  • Icons_SVG It’s normal to feel your heart racing when you’re having a panic attack, nothing is wrong with your heart!

Slow down and deepen your breath.

  • Icons_SVG Focus on your breath and try to relax. Close your eyes if it helps.
  • Icons_SVG Breathe in through your nose and out through your mouth.
  • Icons_SVG You can put your hand on your belly and just pay attention to the rise and fall of your stomach as you breathe in and out slowly and deeply.
  • Icons_SVG Take slow, deep breaths from your belly, inhaling for a count of four and exhaling for a count of four.

Shift your focus to something outside your own body and symptoms. Such as,

  • Icons_SVG Counting your breaths.
  • Icons_SVG Counting backwards in threes from 100.
  • Icons_SVG Remembering the words from a favourite song.
  • Icons_SVG Repeat to yourself– “I am safe, nothing is wrong, I’m going to be okay.”

Focus on what is happening right now around you.

  • Icons_SVG Use your senses– describe to yourself that you can see, hear, smell, taste and feel (outside your body).
  • Icons_SVG Find something soothing to focus on – a cup of tea to drink, a soft blanket to touch, a comforting smell, or a calming song to listen to.
  • Icons_SVG Picture your ‘happy place.’

Practice muscle relaxation techniques – tense one muscle at a time and then relax it. Repeat this everywhere until your whole body is relaxed.

Once the panic attack is over

Remind yourself that panic attacks are common and are not a sign of weakness or failure. Recovery can take time, so It’s important to be patient and kind to yourself during the process.

Do activities that calm and relax you:

  • Icons_SVG Have a warm bath.
  • Icons_SVG Walk in nature.
  • Icons_SVG Listen to soothing music.

Talk to someone about your experience and reach out for support from friends/family/counsellor. Speak to a mental health professional for support, guidance, and treatment. It is important to do this if you have panic attacks often or feel they are interfering with your daily life. Identify triggers(what makes them happen) and try to avoid or manage those triggers in the future.

Learn coping skills

Everyone copes differently, so It’s important to find and practise what works best for you.

  • Icons_SVG Relaxation techniques
  • Icons_SVG Breathing exercises
  • Icons_SVG Meditation or prayer
  • Icons_SVG Muscle relaxation.
  • Icons_SVG Medication is helpful for some.

Some of these symptoms are like those of other medical conditions. Seek medical attention if you’re unsure about the cause of your symptoms. Remember these symptoms are manageable with the right coping skills and support, so you can still live a fulfilling life!