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5 Easy Tips for Managing Panic Attacks in the Moment

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tips for panic attack, anxiety, therapy for anxiety, coping strategies for anxiety


Experiencing a panic attack can be overwhelming, but there are strategies that can help you cope with and manage these intense episodes. Here are five tips for coping with panic attacks:


Tip #1 - Practice Deep Breathing

When a panic attack occurs, your breathing may become rapid and shallow. Focus on slowing down your breath. Try inhaling deeply through your nose for a count of four, holding your breath for four counts, and then exhaling slowly through your mouth for another four counts. Repeat this process until you feel your breath and heart rate stabilize.


Tip #2 - Ground Yourself


Grounding techniques help bring your attention back to the present moment and can be particularly effective during a panic attack. Engage your senses by describing what you see, hear, feel, and smell around you. For example, touch a textured object, listen for specific sounds, or notice the sensation of your feet on the ground. This can help divert your focus away from anxious thoughts.


Tip #3 - Challenge Negative Thoughts

Panic attacks are often fueled by irrational thoughts and fears. Challenge these thoughts by asking yourself if they are based on facts or distorted perceptions. Consider the evidence for and against your anxious thoughts. Realizing that your fears may be exaggerated can help reduce the intensity of the panic attack.


Tip #4 - Create a Safety Net


Establish a support system of friends, family, or a mental health professional who can offer understanding and assistance during challenging times. Share your experiences with someone you trust, and let them know how they can support you. Having a support network can provide comfort and reassurance.


Tip #5 - Prevention through Relaxation Techniques

Incorporate relaxation techniques into your daily routine to build resilience against panic attacks. This may include activities such as meditation, progressive muscle relaxation, or yoga. Regular practice of these techniques can enhance your overall ability to manage stress and anxiety.


It's important to note that these tips are general suggestions, and individual experiences with panic attacks can vary. If you find that panic attacks are significantly impacting your daily life, it's advisable to consult with a mental health professional for personalized guidance and support. They can help you explore additional coping strategies and therapeutic interventions tailored to your specific needs.

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