Tips for Handling a Panic Attack

Few things feel more frightening than a panic attack, which is typically unexpected and occurs out the blue. Accompanied with feelings of doom, dread, or an overall sense of ungroundedness, panic attacks are very disorienting. When your body goes into panic mode, it’s hard to know what to do to get out of it because when we’re panicking, our ability to think clearly dwindles. Having some quick tips on what to do if you ever experience a panic attack can be helpful so here are some.

DURING a panic attack

Here are some tips on what to do during a panic attack:

1. Find a seat and something to cool your body: Body temperature rises during panic attacks so cooling your body is important. A cold rag, ice cubes, or just a cool environment can help cool and calm your body down.
2. Focus on your breathing: Take several deep breaths, which helps ground yourself and gives you something to focus on. Taking several deep breaths helps to regulate your heart rate and breathing, slowing down your system and allowing your body to calm down.
3. Repeat a mantra: A good mantra can be, "I'm okay" or "I will be okay" repeatedly. Giving yourself encouragement and reassurance in the moment helps provide your brain with exactly what it needs to help lead you to a sense of calm.  ‘

AFTER a panic attack

Once the panic has subsided, here are proper aftercare steps: 

1. Take stock of what you need: Do you need rest? Nourishment? Social time? Solitude? Check in with yourself to determine what you and your body needs to continue feeling calm. It can take several hours or even days for your body to restore itself from a panic attack, so take it easy on yourself and really work to meet your needs. 
2. Journal: Take time to self-reflect on what happened and how you feel. Journal on anything and everything that's on your mind. Just get it out.
3. Continue to remind yourself that you're in control: Having that sense of control will help you feel calm and safe. Give yourself permission to leave something that doesn’t feel right, not do something that feels too strenuous, and not talk to someone who doesn’t help you feel better. 
4. Self-soothe: Remind yourself that whatever you're feeling is okay and allow yourself to do something that feels soothing. A favorite blanket, stuffed animal, or something soft can help soothe. Soothing music or a feel-good TV show can also help.

Although these tips can help with a panic attack, please remember that these suggestions are not a substitute for professional help. If you find yourself experiencing panic attacks, seek a medical professional or a trained mental health specialist to help diagnose and properly treat your symptoms. 

I hope this helps.

Until next time…



-Alana