Coping with Panic Attacks: Tips and Tricks

Guided meditation, distraction, exercise/moving around (as your body is wanting you to run, it acts as an outlet for the built up energy)

Deep breathes, a stress ball and a playlist that I feel empowers me to be strong, brave.

Drinking water, weighted blankets, and mints

5, 4, 3, 2, 1 method helps me. It's focusing on 5 things you can see, 4 things you can feel, 3 things that you can hear, 2 things that you can smell and 1 thing that you can taste. That always helps me to stop focusing on my panic attack.

War heads (sour candy) and ice packs to the chest

Listen to music, exercise, do research on something that entices me, play a game, or just lay in bed and wait. Depends on how severe the attack is but I find that any sort of distraction is what works best for me

It depends on what spurred it on. Sometimes it's easiest for me to distract myself with a game, chat with friends, things like that. If it's more of a trauma related panic attack, long hot shower.

I try to widen my field of view like just focus on things in the distance and seeing the edges of my vision as that I can really feel reduces my anxiety it takes you out of survival mode, but I usually end up throwing up lol not on purpose that’s just my bodies response to anxiety

Body scan

I take a nap

Weighted blanket or ice dive

Personally I take my medication if it gets bad enough, (I take Xanax, lowest dose) and then I turn on some calming music while laying down. I also draw or just let my emotions out. Sometimes crying is better to do than to bottle it up. I wish the best for you and I hope you find something that works for you! 🤗💕

Deep breaths

I turn down the lights, grab a blanket and put on either a Disney film or guided meditation. I use the dare response too and now they last not as long. You can get dare from amazon by a guy called Barry. Its worth it. Also a herbal tea to sip and soft things to touch. I stroke my dog

Holding and rubbing a towel has been helpful for me in the past. While reminding myself "no emotion can ever kill me" and perhaps a nice shower 💗💗

Crochet. My babies (pets)

I use weighted blankets to get through mine, and provide a distraction that'll ground me

When mine are really bad I sit in a hot bath.

Holding or putting my hands in/under something super cold. its a part of the T.I.P.P. skill i learned in group therapy.

I try salt on tounge it triggers brain to wanna wash salt off hence stop being stuck in panic attack mode