Tips for Coping with a Panic Attack

Panic attacks can be an incredibly difficult and scary experience. Below are some tips that may be helpful in managing a panic attack in the moment as well as strategies for reducing their frequency in the long-term. Please note that these tips are not a substitute for professional help, and if you're struggling with frequent or severe panic attacks, please reach out to a qualified mental health professional.

During a panic attack:

• Focus on your breath: This may sound counterintuitive, but panic attacks often cause shallow, rapid breathing. Try slow, deep breaths from your diaphragm. Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Repeat this until you feel calmer.

• Engage your senses: Ground yourself in the present moment by focusing on five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

• Challenge negative thoughts: Panic attacks often trigger negative thoughts that can fuel the fear. Try to reframe these thoughts in a more realistic and calming way. Remind yourself that the attack is temporary and you're not in danger.

• Relax your muscles: Progressive muscle relaxation can help to ease physical tension associated with panic attacks. Tense and then relax different muscle groups in your body, starting with your toes and working your way up.

• Seek support: If you're with someone you trust, let them know you're having a panic attack. Their presence and support can be calming.

Long-term strategies:

• Learn about panic attacks: Understanding what panic attacks are and why they happen can help you feel less afraid of them.

• Practice relaxation techniques: Regularly practice deep breathing, mindfulness meditation, and other relaxation techniques to manage stress and anxiety, which can help prevent panic attacks.

• Exercise regularly: Physical activity is a great way to reduce stress and improve your overall well-being, which can make you less susceptible to panic attacks.

• Get enough sleep: When you're well-rested, you're better equipped to cope with stress and anxiety, which can help prevent panic attacks.

• Limit caffeine and alcohol: These substances can worsen anxiety and make panic attacks more likely.

• Consider therapy: A therapist can teach you coping skills and help you identify and change negative thought patterns that contribute to panic attacks.