Posted in Mental Health

Panic Attack Helpline

These things do happen… I may be able to cope with my anxiety but I still have panic attacks from time to time. I have found three things that help me in those moment.

  1. Manage my breathing – this is my first go-to strategy. Try to slow your breathing. Do the stereotypical, “breathe in… breathe out.” It takes practice and time but it helps me slow everything down and feel more in control.
  2. 5 senses – think of things for each of the 5 senses. It’s a bonus if you can do something with them. For example, I think of my sense of touch – petting my dogs. It’s a mental bonus if I can actually pet my dog as I think of the sensation. Go through every sense and really think about them. It takes your attention away from the attack and helps you ground yourself in the present.
  3. Rule of 3 – think of 3 positives, 2 deep breaths, and 1 goal or thing you can work on related to your current anxiety. This is something I made up for myself and especially works when I have anxiety resulting in overthinking or negative self talk.

What helps you when you have a panic attack or high anxiety?

Dealing with an attack or anxiety? Try the strategies above or below in the comments. If you haven’t already, consider talking with a doctor or family member about your anxiety.

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