Let’s discuss about panic attacks - they are really no joke! They can hit you out of nowhere, leaving you feeling like the world is crashing down. Your heart races, you can’t catch your breath, and there’s that overwhelming fear that something terrible is happening—even when you’re actually safe.
If you’ve experienced this, please know that it’s very common. Panic attacks happen more than most people think. They can happen to anyone, and they’re often your body’s way of signaling that something needs attention—be it stress, unprocessed emotions, or even an imbalance in your routine.
Question for you: Have you ever experienced a panic attack, or supported someone through one? What helped you (or them) in that moment? Let’s share and learn from each other.
Panic attacks can feel overwhelming, but the good news is that they’re manageable with the right tools and strategies. Here are a few techniques that can help you regain control during an episode:
Ground Yourself in the Present:
Try the 5-4-3-2-1 grounding technique:
Name 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 can help shift your focus away from the panic.
Focus on Your Breath:
Slow, deep breathing can calm your body. Inhale for 4 counts, hold for 4, exhale for 6. This signals your brain to relax.
Challenge Your Thoughts:
Remind yourself: “This is a panic attack. It feels scary, but it’s not dangerous. I am safe, and it will pass.”
Engage in Progressive Muscle Relaxation:
Gently tense and then release each muscle group, starting from your toes and working your way up. This helps reduce physical tension.
Have a Coping Kit Ready:
Carry calming tools like a favorite scent, a comforting photo, or a grounding object like a smooth rock or worry stone.
Remember: Panic attacks are temporary, even if they feel like they’ll never end. Learning to cope takes time, so be kind to yourself as you figure out what works best for you.
What are some coping strategies that have helped you (or someone you know) manage panic attacks? Share your thoughts below—it might be exactly what someone else needs to hear.
I’ve advised my friend to always carry something that brings them peace (a non-sharp object, of course) to help during a panic attack. Such items act as anchors, serving as grounding tools that help redirect focus away from overwhelming feelings and back to the present moment.
Ground Yourself in the Present:
Focus on Your Breath:
Challenge Your Thoughts:
Engage in Progressive Muscle Relaxation:
Have a Coping Kit Ready:
What are some coping strategies that have helped you (or someone you know) manage panic attacks? Share your thoughts below—it might be exactly what someone else needs to hear. 