Tips for Dealing with Panic Attacks

it’s sounds so cliche but deep breathing can really help, also things like aromatherapy, and sometimes a change of scenery can really help, even if it’s just walking to a different room than where you are having the attack. also remember it will be okay and you are okay, wishing you luck :)

Ice cold water to my face, ice cold shower or if in public, run ice cold water over my wrists. Tapping the inside of my wrist with force while telling myself “You are okay. You are calm”. Once I can breathe, I do box breathing. If I feel anxiety while driving, I hum. Shake your body as soon as you feel a panic attack coming on.

it really helps me to look at a physical list of panic attack symptoms, because in the moment i feel like i’m dying and having some sort of cardiac episode

I remember that it's a state of mind and it can't physically hurt me. I also share what I'm feeling to my friends around me and I try to distract myself

Do you have any coping skills that you feel have worked for you ?? Like for me I will journal.. color.. play games on my phone.. arts and crafts... Crochet ... Or music and when I can get myself motivated enough a walk!

Hugging a stuff animal helps me or hugging someone who's close to me

I tried so many things to help panic attacks and nothing really helped me until I found this breathing technique and it’s a life saver; Breathe in slowly through your nose until you can’t breathe in anymore, then breathe in a little extra and then exhale through your mouth slowly and steadily. Hope it helps you too ☺️💕

Drinking water slowly and the technique of identifying 5 things i see 4 i can feel 3 i hear 2 i smell 1 i taste

Also finding all the colours of the rainbow in my immediate environment

Listening to a recording of someone counting slowly and breathing deeply along to the rhythm

Candles, fresh air.... Beading are 🤗😥

I find counting slowly helps. Backwards if it's really bad.

Weighted blankets and comfort objects like stuffed animals really help me

What helps me is having a comfort item with me at all times, music, going to a safe space, Coloring, going outside, meditation and sour candy.