How to Cope with a Panic Attack

Do you sometimes experience intense moments of anxiety? If so, you’re not alone. It’s common to face moments of panic from time to time, especially if you have an anxiety disorder. Moments of panic or full-out panic attacks can happen in high-stress situations, whether you’re diagnosed with anxiety or not. They can be unpleasant, difficult to deal with, or downright debilitating. The next time you find yourself in a moment of crisis, put these helpful tips to use…

1. Take a deep breath -
   As simple as it sounds, focusing on your breathing can be a powerful tool. Anxiety attacks can make your adrenaline rush and cause your breathing to become rapid. Therefore, just focusing on your breath going in and out can be a game-changer. If you’d prefer a structure to follow, try a breathing technique like “boxed breathing.” With boxed breathing, you inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds again. Counting to four repeatedly gives your brain something else to focus on as you slow your breath. In addition, remind yourself that you have the true control over your body. Your breathing is one tool to help you regain control and stay grounded. 

2. Change the temperature -
   Use the DBT skill (dialectical behavior therapy, check out our page on how it can help you!) called “TIPP” during a moment of panic. The T in TIPP stands for temperature, and it speaks on how you find external changes to help yourself internally. Suddenly changing the temperature can give your body the reset that it needs. It also gives your mind something else to focus on. Try holding an ice cube until it melts in your hand. Or, sip a hot cup of tea while keeping your hands on the warm mug. Or, or go for a walk outside on a breezy day. By changing the temperature and focusing on that change, you can regain your cool in a moment of crisis.

3. Use progressive muscle relaxation -
   Another skill found in TIPP is the last P, which stands for progressive muscle relaxation. Progressive muscle relaxation means focusing on other areas of your body instead of concentrating on physical sensations that might happen during a panic attack. To start, sit in a comfortable position. Become aware of your body and your muscles by scanning your body from bottom to top. Start at your feet and squeeze the muscles for a few seconds before releasing and letting them completely relax. Then move on to the sensation you feel in your lower legs, your upper legs, your fingers, your arms, working your way up your body until all of your muscles are relaxed and loose.

When we experience moments of panic, your adrenaline races through you, making it tough to regain emotional control. Luckily, you have more control that you think! Use breathing techniques, temperature changes, or muscle relaxation (among other tools) to find calm in the most distressing moments. You can try all of these techniques to see what works best for you. And remember: as severe as panic attacks feel in the moment, they will eventually pass. While it may feel like a mountain to climb, you will come out on top in the end. Just take it one breath at a time.