Experiencing a panic attack can be scary and overwhelming. You might feel like your heart is racing, a sense of terror, or a loss of control. Your symptoms might be so bad that you even call 911 and go to the emergency room. You might have tried anxiety medications, or other things to control your feelings, but they don’t always work. You need real tools to help you cope with the panic you are feeling.
The first thing to remember when having a panic attack is to keep breathing. Taking slow deep breaths can really help. Turn on a fan, or open a window, get some fresh air to help you relax.
Another great tool to use if you are experiencing a panic attack is “grounding”. This is when you “ground” yourself to your present and remind yourself that you are safe, using your five senses. Notice what you see around you, use your sense of touch to feel something close to you, notice what you hear, use your nose to smell any comforting scents in the air, and if you have any food or drink nearby take a bite or sip and notice how they taste. Find your own way to incorporate grounding as a tool next time you experience a panic attack.
The next tool for panic attacks is called H.A.L.T. Ask yourself if you are Hungry, Angry, Lonely, or Tired (HALT)? If you are then it might be time to take care of your basic needs before your symptoms worsen. Make sure that you are eating and hydrating regularly, and sleeping well. If you are feeling your anger increasing or loneliness worsening make these a priority as well, don’t let negative feelings build up to the point where they are impacting you in a bad way. Taking care of yourself is very important.
Panic attacks can be really difficult but the good news is that there are a lot of tools to help you cope with them. But if you find that you are not getting better or even getting worse please reach out to a counselor. Oftentimes talking to a counselor, even for a few sessions can help.
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