Practical things you can do during a panic attack

It is important to remind yourself that you are experiencing intense anxiety that is most likely out of proportion to any actual danger. Often fighting the feelings or pushing them away can actually increase your fear of panic and give it more power. Some people find success in distracting themselves by counting the things they see, naming their feelings out loud, chewing gum, or slowly dancing around the room. Either way, it is important to remind yourself that panic is never permanent and most panic attacks will pass in a few minutes.

Controlling your breathing can be very effective when used at the first signs of a panic attack. It needs to be continued for around four minutes to allow the balance of oxygen and carbon dioxide to return to normal.

An example of breathing control is slow breathing;

• Breathe in slowly, counting silently to yourself: 1…2…3…4…5…
• Hold your breath for a moment
• Breathe out slowly, counting silently to yourself: 1…2…3…4…5…

Try to be aware of what you are thinking and see if you can challenge these fears.

Ask yourself:

• “Given what I now know about panic, and a recent medical check-up has ruled out any physical explanations, am I really having a heart attack, stroke, or being irrational? Is what I fear actually occurring, or is it more likely these symptoms are part of my anxiety response?”
• “What do I know from my past experience with panic attacks? Have I had these feelings before and did they kill me, or did they turn out to be a panic attack?”
• “If someone I know was experiencing these symptoms, what would I say to them to reassure them these are just anxiety symptoms?”

Try not to rush yourself through the panic attack. Don’t try to distract yourself or pretend you are not feeling anxiety – this will often make the anxiety worse. Acknowledge your symptoms as “just symptoms” - remind yourself that you can separate how you feel from what you think or fear is happening. Some people find it helpful to think of panic as similar to ‘surfing a wave’ – it builds up, peaks, and then washes up on the beach. When you are ready, simply go back to what you were doing.