Supporting an oncoming panic attack

Here are our suggestions that may help you cope with oncoming panic attacks. It's important to consult with a healthcare professional for personalised advice. Here are some practices that some people find helpful:

• Deep Breathing:

  • Practice deep, slow breaths. Inhale deeply through your nose, hold your breath for a few seconds, and then exhale slowly through your mouth. Repeat until you feel more in control.

• Grounding Techniques:

  • Ground yourself in the present by focusing on your senses. Identify things you can see, hear, touch, smell, and taste. This helps bring your attention away from anxious thoughts.

• Mindfulness Meditation:

  • Engage in mindfulness or meditation practices. Focus on your breath or a specific point of attention, bringing your mind back to the present moment.

• Progressive Muscle Relaxation (PMR):

  • Tense and then gradually release each muscle group in your body, starting from your toes up to your head. This can help relieve physical tension.

• Positive Self-Talk:

  • Challenge negative thoughts with positive affirmations. Remind yourself that panic attacks are temporary and that you can cope with them.

• Visualisation:

  • Picture yourself in a calm and peaceful place. Imagine the sights, sounds, and sensations to create a mental escape from the anxiety.

• Acceptance:

  • Allow yourself to experience the panic attack without judgment. Fighting against it may intensify the symptoms. Recognise that it will pass.

• Use Coping Statements:

  • Develop and repeat calming statements to yourself, such as "I can handle this," or "This will pass."

• Seek Support:

  • Let someone you trust know what you're going through. Sometimes, just talking about it can be a great relief.

• Create a Safety Plan:

  • Work with a mental health professional to create a plan for managing and coping with panic attacks. This can include specific strategies and contacts for support.

• Professional Help:

  • If panic attacks are a recurring issue, consider seeking help from a mental health professional. They can provide therapy, counselling, or other appropriate interventions.

It's important to note that these practices may not work for everyone, and individual responses can vary. If you're experiencing frequent or severe panic attacks, it's crucial to consult with a mental health professional for a thorough assessment and guidance tailored to your specific needs.