Coping with Panic Attacks: Tips and Tricks

I personally feel a little better if I run cold water over my hands and face. The temperature drop helps the nerves

Talk to someone you feel safe with, eat some ice cubes, sit outside, try a hot bath

Touch something cold and breathe in and out using tapping with hands

Listen to binaural beats

54321 scenario. 5 things you can see, 4 things you can hear, 3 things you can smell, 2 things you can feel and 1 thing you can taste

i always try to focus on 1 thing. but like every aspect of that thing. like just try to space out and look at a rock and see how the sun hits it and how it’s warm and how it probably smells. just stuff like that. i’d shut down almost like a robot and i think being able to just look at something long enough to calm down and “recharge” is really good. especially since there have been times where i can calm down but will start crying or get upset. i think being able to focus that energy on something stops someone from exploding

I like to find things with the first letter of the alphabet, such as an apple for A, etc. If I can’t find something I go searching for it!

Deep breaths. Breathe slowly and try to sit down or relax. Distracting yourself is also helpful to help you forget about what ur panicking about.

ppl say just breathe in your nose and out through the mouth. I always want to slap somebody when they say that . When I’m in a attack I can barely breathe at all. Let alone breathe in out. I need Oxygen while going through it.

My mom used to give me a medication, used for skin irritation, but as a secondary effect it would make you feel drowsy and slow (it was totally harmless). I would slowly start calming down, and that way my body stopped getting used to having panic attacks.

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Use visual aides. Think of your happy place and go there in your mind

For the longest time I would go out for a walk/run

Silly as it may sound, holding a stuffed animal or a pillow, something soft and pleasing to touch helps me. Also, closing my eyes and trying my best to regulate my breathing.

i like the sensory grounding thing where you point out 5 things you can see, 4 you can hear, 3 you can feel, 2 you can smell, and 1 you can taste. it’s a quick way to get out of your own head, but it can be difficult to do when you’re panicking sometimes. breathing exercises can help. sometimes reminding yourself that no panic attack has ever lasted forever helps. some kind of fidget toy might give you something else easy to focus your mind on.