Coping with panic attack: Psychologist's tips

When something goes wrong, some people tend to panic - it's a pretty natural reaction for emotional and vulnerable people.

Meanwhile, you should still know how to cope with your panic, so you can make rational and reasonable decisions.

Here's what you can do to achieve that.

Focus on Breathing

Practice deep, controlled breathing. Inhale slowly through your nose for a count of 4, hold your breath for 4 counts, and then exhale slowly through your mouth for 4 counts. 

Concentrating on your breath can help regulate your body's response.

Grounding Techniques

Stay connected to the present by using grounding techniques. 

Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. 

This helps you feel more in control.

Positive Self-talk

Challenge negative thoughts. Remind yourself that this is a panic attack, not a life-threatening situation. 

Tell yourself that it's temporary and that you're safe. Use reassuring phrases like "I can handle this" or "This too shall pass."

Find a Safe Space

If you can, move to a quiet and safe place where you feel comfortable. Sometimes, a change of environment can help ease the panic.

Physical Relaxation

Progressive muscle relaxation can help. 

Tense and then relax each muscle group in your body, starting from your toes and working your way up to your head.

Sensory Distraction

Carry a small stress ball or a comforting object with you. Squeezing or touching something can redirect your anxious energy.

Talk to Someone

Reach out to a friend, family member, or a trusted person in your life. 

Sharing your feelings with someone can provide emotional support and reassurance.

Avoid Stimulants

Stay away from caffeine and sugary foods and drinks. These can make your heart race and exacerbate anxiety.
 

• Related news:
• panic
• personality
• stress
• anxiety
• tips
• 12 November 2023

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