Bipolar and Mental Illnesses are written about here.

9 Tips To Help You Get Through A Panic Attack

Throughout my life, I have gone through various phases of different levels of anxiety. Sometimes my anxiety causes me to have panic attacks. Anxiety makes me feel horrible and makes me act even worse. I have been doing really well lately, and haven’t had many panic attacks in a long time. But when I did have them a lot, I remember how hard it was breathe, no less catch my breath. I’d become hysterical and very paranoid. I would begin to cry when the shouting came, because I felt guilty for the way I was acting. I knew I was having a panic attack, but my self-awareness was so high, that sometimes I could watch myself, like an outer body experience. Panic attacks are vicious, and controlling. They cause you to act out of normal and it can be embarrassing when they come to an end. Here are some great tips to help you get through a panic attack.

“Panic attacks can be physically and mentally exhausting, and they are often difficult to manage. We reached out to members of our community for suggestions on how to cope with panic attacks and anxiety. Here are some helpful ideas that you came up with.”

1. Know Your Triggers

“Increasing self-awareness and knowledge about your own mental health is always a plus. The more you KNOW your triggers and how your anxiety presents itself, the easier it will be to talk yourself through an attack.” 

2. Leave the Situation 

3. Grounding Techniques

“Grounding techniques…. Focus on what’s around you, what it looks like, the smell, the texture.”

“Look around you for…

  • 5 things you can see
  • 4 things you can touch
  • 3 things you can hear
  • 2 things you can smell
  • 1 thing you can taste

This is called ‘grounding’. It can help when you feel like you have lost control of your surroundings and/or your head.” 

4. Meditation & Mindful Breathing

“Focusing on the breath. Don’t let one thought become two. Don’t let two thoughts become three. Focus on the breath. Repeat.”

“Focus on your breathing as much as you can. Recognize that you’re not breathing correctly and try to correct that right off the bat. Redirect your thinking to something else, whether that be a person, an activity, an animal, pretty much anything so you’re not bombarded with bad thoughts that’ll only make things worse. Try to give yourself affirmations – mine is usually ‘I will be okay’ over and over again. If you’re having bad thoughts about whatever caused your panic attack (‘he hates me,’ ‘I’ll never be good enough,’ ‘nothing is okay, etc), deflect them as best you can. You don’t have to believe whatever you’re saying to deflect it, but do so anyway. He doesn’t hate you. You are good enough. Even if things currently aren’t okay, you can get to a point where they’re manageable or even are entirely okay.” – Briana H.

4. Visualize a Safeplace

“Start mindful breathing.”

“Close my eyes and think of a safe place (mine is the beach).”

“Vividly think of all five senses being activated in the safe place (the view of the beach, the sound of the waves, the feel of the water and sand, the smell and the taste of the salty air as I breathe).”

“Tell myself I am safe. Nothing can harm me.”

“Relax my body gradually until I can open my eyes and breathe normally and come ‘back to reality.”

6. Counting

“Recently I found that trying to focus on something else such as counting numbers out of order works, because it requires concentration. You could try counting the numbers 1 to 9 out of order or something like subtracting 7’s or 3’s from 100 as many times as possible.”

7. Let it Happen/Ride it Out

“Ride the wave and say ‘I’m okay, nothing is wrong with me, this will be over soon.”

8. Talk to a friend or family member 

“When I feel a panic attack coming, quickly I contact my husband or text my best friend with angry and sad emojis. That’s a code between us that I’m overwhelmed, needing reassurance.”

“I have to be around people… it’s better for me to distract myself by being somewhere where there’s other people. A mall, grocery store. Or meet up with a friend.”

9. Other Suggestions 


Comments on: "9 Tips To Help You Get Through A Panic Attack" (2)

  1. tarnishedsoul said:

    Perfect advice! I’ve used many of these on different occasions.

    Liked by 1 person

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