Ways to Manage Panic Attacks Beyond Breathing Exercises

Some people use guided meditation, distraction, or exercise as an outlet for the built-up energy. Others find relief in drinking water, using weighted blankets, and mints. The 5, 4, 3, 2, 1 method is also popular, which involves 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. Some people use sour candy and ice packs to the chest, listen to music, do research on something that entices them, play a game, or just lay in bed and wait. Running cold water over hands and face, talking to someone safe, eating ice cubes, sitting outside, trying a hot bath, touching something cold, listening to binaural beats, focusing on one thing, finding things with the first letter of the alphabet, taking medication, drawing, crying, using a stress ball, playing a playlist that empowers them, doing a body scan, taking a nap, widening their field of view, putting an ice cube in the mouth or on a sensitive part of the body, singing or humming comfort songs, watching interesting videos, elevating feet on the wall, grounding themselves, and using the five things technique are also mentioned.