What to do if you're having a panic attack

This week I thought I’d post about things that I personally find helpful when I’m in the middle of an anxiety/panic attack. A little disclaimer though: these tips are just things that I’ve found helpful in my time suffering from anxiety and emetophobia – I am not a professional in any way! However, I’ve taken a lot of them from other places over the years, so most of them are probably well known/endorsed.

1) Counting your breaths.

• This is probably the most well-known technique because it really does help! Taking deep and slow breaths sends an important signal to your body that lets it know you’re not in danger, and that your nervous system can therefore begin to return to its resting state.

• Breathe in through your nose for four counts, hold it for four counts, and breathe out through your mouth for six counts.

• These numbers are just suggested ones (that I use) – try different breathing patterns, and find out which one works for you. Most suggeste breathing patterns that I’ve seen make you breathe out for longer than you breathed in, which is something to bear in mind.

2) Do a grounding exercise.

• This is a popular exercise, often taught at therapy (from what I’ve heard):

  • 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

Another popular (& helpful) body awareness exercise:

• Take 5 long, deep breaths.

• I also sometimes shake out my arms and legs and try to think about shaking the panic off my body.s now and I only found out about this method a few weeks ago on Twitter!ank yous!!) to her as it’s been a huge help ever since!

• Stomp your feet on the ground – notice the sensation.

• Clench your hands into fists, then relax. Repeat this 10 times.

• Press your palms together, hard. Do this for 15 seconds, and pay attention to the feelings in your hands and arms.

• Rub you palms together quickly, noticing how it feels.

• Stretch your hands above your head as far as they can go for 5 seconds, then bring your arms down and relax them at your sides.

• Take 5 long, deep breaths. Notice how you feel.

• Cheeky shout out to @charlotte.roars (on instagram) sat with me and taught me this when I had to leave a classroom due to an anxiety attack – so all credit (and so many thank yous!!) to her as it’s been a huge help ever since!

3) Sip some water.

• This has helped to calm me down and ground me before.

• In my experience, the colder it is the better!

• It can also help to hold a cold bottle of water to your forehead, palms, etc.

4) Use a fidget toy.

• Sometimes it helps to be doing something with your hands.

5) Chew on a mint, or some mint gum.

• I used to strongly associate mints with anti-nausea and calming down, so it was really helpful for me to have one in a panic attack.

• Note: chewy/very crumbly mints are often the best, as they’re less likely to make you feel like you’re choking. A bonus of chewy mints is that you can focus on the sensation of chewing, which also helps!

6) Put an ice cube into your mouth.

• Apparently this can help to shock you out of the cycle of panic, as it’s a new, odd sensation that you can focus on.

• I am yet to use this one personally, as I am fortunate enough to only very rarely get panic attacks now and I only found out about this method a few weeks ago on twitter!

7) Walk around, and shake things out.

• Personally I find that moving around (especially in the fresh air) is very helpful for me when I’m having a panic or anxiety attack.

• I also sometimes shake out my arms and legs, and try to think about shaking the panic off my body.

8) Use self-affirming mantras.

• This is a recent favourite thing of mine!

• For example, do NOT tell yourself “I won’t be s*ck” over and over. I used to do this literally all the time, but only now do I realise how harmful that is! Although reassurance-seeking feels comforting at the time, it’s a very temporary measure that actually ingrains your phobia more (as you’re not facing it head-on).

• Repeating it over and over not only gives me something to focus on, but also reaffirms my ability to handle and get through the situation.

• You can choose whatever phrase you like (or several of them: some good alternatives could be “I am safe”, “I am strong”, or “my phobia will not control me”), but make sure that it is self-affirming and NOT reassurance-seeking!!

• For example, do NOT tell yourself “I won’t be s*ck” over and over. I used to do this literally all the time, but only now do I realise how harmful that is! Although reassurance-seeking feels comforting at the time, it’s a very temporary measure that actually ingrains your phobia more (as you’re not facing it head on).

• I’ve also found that saying “I can do this”, “I’ve got this”, or “I’m fine” actually makes me feel much better than “I won’t be s*ck”!

9) Listen to or watch something that either distracts or calms you (especially if you’re on your own).

• Plug in some headphones (or just blast it out through your phone speakers!) and watch a show you love, or listen to some of your favourite music, audiobooks, or podcasts.

• Personally, I think that listening to things is often easier than reading, as it requires less effort (and even if you have tears in your eyes and can’t see, you can still listen!).

• The last time I was s*ck in the night, the thing that helped me the most was listening to one of my favourite podcasts – it’s funny, lighthearted, about one of my favourite fandoms and hearing a familiar voice was really soothing.

• However, if I ever wake up feeling really anxious, I prefer watching something like a comedy series or commentary videos of YouTube.

• Everyone is different – find what works for you! (Although I’d recommend avoiding anything too anxiety-inducing or stressful.)

So, those are some of my personal tips for getting through panic and anxiety attacks. Remember: you will not die from a panic attack, even if it feels like it. Keep taking deep breaths, and hunker down, and it will pass.

I hope that some of those are helpful – please do leave your own tips in the comments for others to see!

~ Alice