9 ways to manage a panic attack

If you’re struggling with panic attacks, it’s important to consult a mental health professional for personalized advice. Here are some techniques that people often find helpful:

1. Deep Breathing: Focus on your breathing. Also called box breathing which involves slow, deep breaths can be helpful – inhale deeply for a count of four, hold for a count of four, and then exhale for a count of four. This can help slow down your heart rate and calm your nervous system.
2. Grounding Techniques: Use your senses to ground yourself in the present moment. Describe 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.
3. Mindfulness and Meditation: Practice mindfulness by observing your thoughts and feelings without judgment. Meditation can help you stay present and reduce anxiety.
4. Progressive Muscle Relaxation: Tense and then slowly release each muscle group in your body, starting from your toes and working your way up to your head. This can help release physical tension.
5. Use Positive Affirmations: Repeat calming and reassuring statements to yourself, such as “This too shall pass,” or “I am safe.”
6. Focus on a Point of Comfort: Concentrate on a calming image or memory that makes you feel safe and relaxed.
7. Use a Stress Ball or Squeeze Toy: Physical activity can help redirect your nervous energy. Squeezing a stress ball can provide a sense of release.
8. Notice triggers: If you know specific triggers, reflect on why these situations are particularly triggering for you. Is there anything you can do about them, perhaps set boundaries, voice your concerns or deal with an underlying issue? What is this situation telling you?
9. Seek Support: If possible, reach out to a friend, family member, or therapist who can provide comfort and reassurance.

Remember that these techniques might not work for everyone, and it’s important to find what works best for you. If you find that panic attacks are severely affecting your daily life, seeking help from a mental health professional is crucial for developing a tailored approach to managing and preventing them.

Author: Dr. Soha Daru, HCPC Registered Counselling Psychologist
Contact: innerbeamcounselling@gmail.com