How to Overcome Panic Attacks: Tips and Tricks

I have to take my emergency anxiety pill, that calms me down. But once I do that, I have a few things I do. I sometimes have my mom scratch my arm lightly as I cuddle up to her. Sometimes I listen to music I enjoy. Sometimes I go to my room with ice water, lay in bed comfortably, and watch YouTube videos from YouTubers I love.

If I’m at home & I’m having a panic attack, I fill the sink up with cold water and basically dump my face in it, it kinda snaps me out of it:)

For me, I always have a cold water bottle with me, or iced water- this helped me tremendously in the summer (which triggers my panic attacks) - I hold an ice cube and focus on the feeling, I also take small sips of water (that also heaps with nausea)

I got an app that gives you breathing exercises. There are multiple for your needs because I can't hold my breath long in those situations.

i haven’t had a panic attack in a while but my cats always help or having something in front of me to distract my thoughts and keeps me from spiraling like a fidget toy, music, or something visually interesting and calming like tie dye or a leaf or something.

grounding methods !

54321 and grounding are the same thing luvs, i use it all the time with my friends and the people i work with <3

It’s a coping mechanism therapist usually teach you. It’s to use your 5 senses to get your mind out of panic. Look around for 5 things you can see and call them out Name 4 things on your body you can feel, whether it be a sensation or a texture, call it out Listen for 3 sounds you can hear, whether it be your own heartbeat or a bird outside. Tell yourself 2 things you smell in that moment Lastly, name something you can taste. I usually carry a cough drop or a sour candy on me to use when I use this method. The point is to make your mind focus on anything other than the panic you’re going through. I don’t wish a panic attack on you, but if it were to ever happen try this method!

Hey guys, what’s the 54321 method?

Grounding helps me!

I like sour candies and the 5 4 3 2 1. Also i will name tv characters until the panic attack goes away for me personally.

If you can, getting an ice pack/bowl of ice water/frozen vegetables and holding it to your face for a little bit while trying to calm your breathing helps snap you out of it sometimes

I do a distraction technique where I count 10 blue items in the room, like the game ispy. Then I switch to red, then green, and by the time I’m finished I’m much more calm and my mind is quiet. I also do a lot of self talk, reassuring myself that these panic moments come and go, and will be over soon

If breathing and certain exercises don’t help like they don’t help me, just know if you have to wait it out, it’ll be okay and you can just tell yourself “I have been here before and it’ll be okay”.

I’ve been doing that 5,4,3,2,1 grounding exercise lately with pretty good success. Actively working on mindfulness through the day and just genuinely working on setting boundaries/preventing anxiety. The first one is much more helpful for in the moment anxiety attacks though!

Deep breathing, maybe stepping outside (depending on the weather), listen to music, play some kind of game, watch a tv/movie that you’ve seen before, aromatherapy (for me Vicks), getting a cup of cold water, and making myself a cup of hot tea (the hot tea is for me to focus on not burning myself). I hope this helps and if you have any questions just ask. 👍

Deep breathing and sometimes grounding where I look around me and acknowledge what is around me

for me, deep breathing