May 06, 2025
Aarushi BhaduryPanic can make your muscles tight. Try tensing and then slowly releasing different muscle groups in your body. This can signal to your mind that it's okay to calm down, which might help other panic feelings ease.
Credit: canva
When you're having a panic attack, tell yourself that these scary feelings won't last forever and won't hurt you physically, even though they feel really bad right now. It's a short burst of strong worry that will pass.
Credit: canva
Focus on taking slow, deep breaths from your belly. Count to four as you breathe in deeply, and then count to four as you breathe out slowly. You can also try breathing in for four, holding for seven, and breathing out for eight counts.
Credit: canva
Sometimes, being around a lot of noise or activity can make a panic attack worse. If you can, try to move to a quieter and more peaceful spot, even if it's just stepping away for a moment to lean against a wall.
Credit: canva
When your thoughts or feelings feel overwhelming, try really focusing all your attention on one thing you can see or touch around you. Think about how it feels, who made it, and its shape to help bring you back to the present moment.
Credit: canva
Panic can make you feel disconnected. This technique helps you focus on your senses. Slowly name five things you see, four things you hear, three things you touch, two things you smell, and one thing you can taste.
Credit: canva
A mantra is a word or short saying you repeat to yourself silently. This can help you focus your mind and feel stronger. Saying something simple like "This will pass" over and over might help calm your body and mind.
Credit: canva
Moving your body, like going for a short walk, can help you get out of a stressful place. The rhythm of walking can also help you breathe more regularly, and exercise releases good feeling hormones that can relax you.
Credit: canva
If your doctor has given you medication to use when you have a panic attack, take it as they instructed. These medicines can work quickly to help calm your body and mind during an attack.
Credit: canva
If you often have panic attacks in certain places, it can be helpful to let someone know what to do to support you if it happens again. If you have an attack in public, telling someone nearby can also be helpful.
Credit: canva
Thanks For Reading !