8 Ways to Manage a Panic Attack

In the moment of feeling triggered, anxious or panicked, you will need something quick and accessible to help bring you back into the present moment. Here are some techniques you can practice so that you can be ready.

#1

Take a few deep breaths. Then, pick one or two of the following senses that are your favorite:

Name 5 things you can see

Name 4 things you can feel

Name 3 things you can hear

Name 2 things you can smell

Name 1 thing you can taste

Getting in touch with your senses will help bring you back into the present.

#2

Always start with a breath, then hold in your mind an image that is comforting to you. It could be someone that has comforted you in the past for example: a grandparent, your child’s smiling face, or a special place, like the beach. Have this image ready for when you need it.

#3

Take a breath and have some words that will help you feel safe such as:

“I am OK”, or “I am safe”. Keep it simple and say it a few times.

#4

Take a breath and notice something that you have that will bring you back to the present. Like noticing your wedding ring or a tattoo. If you are triggered back to your childhood, notice something that reminds you that you are a grown-up, and you are not in danger.

#5

Remember a good feeling or a time when you where happy or felt proud of yourself. Maybe you were noticed for doing something well or helped someone. Practice holding on to that feeling so you can have it when you are anxious.

#6

Think of things you are grateful for. Maybe something simple like the sun on your face or the wind in your hair. Focus on that feeling or thing.

#7

Wiggle your fingers and toes. Feeling your toes and focusing on the feeling of moving them may help bring you back into you body and the present.

#8

Splash cold water on your face. This will help bring you into your bodily senses.

Any of these exercises will help you to regulate your thoughts feelings and interrupt the nervous system from taking you to a “fight or flight” or panicked state.

If you need more help, a Halifax therapist can help you find ways to ground yourself.

Click HERE to learn 4 more grounding techniques to help you stop anxiety!