In this article we’re going to take a look at what you can do during a panic attack to help settle yourself down.
1. Firmly tell yourself to SLOW DOWN – Slow down your physical activity, and begin repeating calming phrases to yourself slowly. What this may be , is up to you. Sometimes saying something like ‘I’m going to be ok’ to try to reassure yourself, may actually incite more fear of not becoming ok. It may be easier to think about something to take your mind off it such as ‘2+2 = 4, 4+4 = 8, 8+8 = 16..’ etc.
2. If possible, light a candle, close your eyes and concentrate on the light of the flame. Remind yourself of the power you possess inside that burns like that flame.
3. Remind yourself that you are only fearing the negative thoughts in your mind – Usually there is no immediate physical threat to cause the panic attack. Just focus on your immediate physical safety.
4. Believe that you are bigger and stronger than your panic attack is – You may be feeling the panic attack currently, but know it won’t last forever. Allow yourself to feel and understand the fear but to know you can control it, even if you feel you can’t. Just tell yourself you can.
5. Know that you are over reacting – Remind yourself that things are not as bad as they seem. Take comfort in anything you can at this point whether it be the fact you’re wearing your favorite shoes or that you know you can leave in a few minutes if things don’t get better.
6. Affirmations that may help – Calm is available now. I am overreacting. I am quite SAFE; it’s just a perception that I’m not. Are these thoughts helpful to me as I LOVE MYSELF This comes from a part of me that hates myself, and I’m NOT going to let it win, no way.
7. Think about or appreciate nature – Go outside and look at trees, plants and animals. Think about all they endure and how much easier you have it.
8. Listen to happy music – Listen to music that always makes you happy, yet doesn’t necessarily make you feel excited. Something calm and soothing will help the most.
9. Keep a journal – Document when you’ve had panic attacks, what you think the triggers are and what you’ve done to cope. Keep track of what works. Think about the triggers and try to desensitize yourself from them.
10. Find a help line – If you can call a help line and let someone know you are having a panic attack may help. Remember, they are there to help and you can hang up at any time.
I have used these techniques personally with a moderate amount of success. I hope you have enjoyed this article.
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