Things that can help with panic attacks:✨ Cold stimulation, like splashing water on your face or holding ice to your skin, can help ground you and shift your focus away from panic.
✨ Regular relaxation practices, like deep breathing exercises, mindfulness meditation, or progressive muscle relaxation, can have an overall calming effect on your body.
✨ Dealing differently with your anxious thoughts by changing your relationship with them, accepting them, and reframing them can help you feel more in control.
✨ Facing your fears by gradually confronting situations you avoid due to panic attacks or a fear of them can help you realise you are safe. This can reduce your fear, boost your confidence, and stop those situations from continuing to trigger you.
✨ Learning to be less sensitive to sensations you’re afraid of, like a racing heart or feeling breathless, can reduce the likelihood of a panic attack. These sensations are often triggers for panic, so as you become less sensitive to them, you realise they’re not as frightening as they seemed, which can help break the cycle of panic.
If you’d like more detailed advice on how to do all of these, see my book 📚 Ten Times Calmer.
Information for general educational purposes only in relation to health anxiety. Always see your own doctor for advice specific to your situation.
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