Dealing with Panic Attacks: Tips and Tricks

Put an ice cube in your mouth or on a sensitive part of your body (like neck or stomach) to create a shock which is an immediate distraction. It may not take it away completely but if you continue to focus on this sensation (I play with the ice cube in my mouth as it gets really cold). I also sing/hum comfort songs to try to regulate my breathing (I use over the rainbow and the closing song from adventure time) I listen to interesting science or gaming YouTube videos that grab at least buts of my attention. A lot of times I'm so overwhelmed I'm looking for something to focus on, anything to tube in on and tune out as much of everything else to calm myself down

Well if I’m in public, I will go to somewhere private and try to calm down.

Normally when I start to feel it happening, I spell my entire name backwards and then I alternate the letters of my first and last name. For example, if my name was Jane Doe, first I go E-N-A-J E-O-D. Then I go J-D-A-O-N-E-E. Because it’s something I really have to focus on, it sometimes helps divert my attention from whatever was making me anxious. If the panic attack has already started, I find a family member or friend and tell them just to start talking about anything so I have something else to focus on. While they talk I sit with my back against something with my eyes closed, if possible, and just listen to them talk. I do have specific people that I go to or call because I’ve talked with them about it before and they know what to do. If no one is around/answering the phone, I sit on the floor with my back against a wall and hug my knees and do this breathing exercise. All you do is inhale for the time it takes to spell inhale, hold for the time it takes to spell hold, exhale for the time it takes to spell it, hold again and repeat until the feeling passes. You can use that premise with any word or phrase, the idea is to focus on a single straightforward task and reduce the amount you’re being stimulated.

When I go into a major panic attack, I found that it helps if I focus on my breathing and try to regulate it ( it’s way easier said than done). Also if I call a parent or a friend that I trust and tell them I’m panicking, it helps me to calm down a little. Hang in there ❤️

when i get really anxious, overstimulated, or overwhelmed, i like to fidget! there are certain fidget toys that are really nice, like those poppy ones i really enjoy. you can also play the 5 senses game!! acknowledge 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and one thing you taste. it might be annoying, but it’s certainly good at distracting you ;D if you’re in an environment where you’re able to do so, you could also play some games to relax or find a show/movie that brings you comfort to help calm you down!! hope that helps ! ʕ•ᴥ•ʔ ♡

I do the 5s. Find 5 things you can see, 4 things you can touch, 3 that you can hear, 2 things you can smell and 1 thing you can taste. Also there's the 4-7-8. Breathe in for 4 seconds, hold 7 and exhail for 8 seconds.