Eight Things To Do When You Feel a Panic Attack Coming On

NORMALIZE YOUR RESPONSE:

1. There may have been an actual threat from the past that is coming up for you in these moments. These threats can range from the fear of being embarrassed in public, to fear for your safety. It is normal to feel afraid, anxious, or panicked if your brain perceives a threat. This can be as simple as smelling or seeing something that reminds you of an event - you may not even register that this is happening, but your brain is very good at protecting you.

2. Your feelings are valid. They are normal under the circumstances.

3. Your brain thinks there is a major threat and is on overdrive. Thank your brain for trying to keep you safe and let it know that you have checked your surroundings and will remain in alert, but you won't be panicking today.

4. Recognize your triggers. Pause, breathe, and affirm the fact that you will get through it.

5. Breathe. I know, everyone says "take a deep breath". The truth is, it actually works. Breathe in slowly & intentionally through your nose, then blow out slowly and intentionally through your lips.

6. For a more intense panic attack, fill a sink with cold water, hold your breath, dip your face in for 10-15 seconds.

7. If you feel panic coming on, calm your mind instead by doing the 5 4 3 2 1 exercise. Start by looking around the room - slowly taking it in as you look to your right, as far behind you as you can see, twisting your back a bit as you look, then return to center. Then rotate to the left all the way back. Repeat the same idea as you scan the ground around you from left to right, then scan what is above you. Take it all in, and acknowledge that there is no active threat. Then take in 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and one thing you taste. The intention here is to bring you back in the present - not the future, not the past. Right now you are safe. You will get through this.

8. Call a friend or family member & let them know you're struggling. Tell them what you need, (silence, a hug, a listening ear, just the knowledge that they are there).