Once you feel ready, there are active steps you can take to start mitigating the effects of an ongoing panic attack. Some people like to keep lists with them of things that calm them down, or folders on their phone with images and videos that help during panic attacks, or even bags or boxes of objects that help. You can find more on this in the Resource Kit section.
Different things help different people, so here is a non-exhaustive list of things to try:
Medicine: If you have a medicine you take for panic attacks, take some as soon as you feel one coming on. If you’re worried about having it on you when you need it, investing in a pill carrier that you like for your purse or keychain can help. [Note: carrying pills in a container without their original label can be a problem in some circumstances.]
Mental exercises: Repeat a mantra or thought, visualize something calming, picture yourself sitting across from the panic and just witnessing it, imagine what a trusted friend might tell the panic, practice a simple meditation.
Breathing: Many people find that deep breathing helps. Breathe in and out on counts of seven, or at a rate that works for you. There are lots of videos, audio recordings, animations and gifs to help guide your breathing into a more calm state. A lot of the apps & wearables listed here also have guided breathing exercises.
Feel physically safe: snuggle in a blanket or sweater, lie down, be close to someone you trust, be in a familiar space, put on favorite clothes, hold a stuffed animal.
Care for your body: take a bath or shower, take a nap, get a massage, do some yoga or stretches, put on lotion, put on/take off makeup or nail polish, brush and floss your teeth, take out your contacts.
Engage your senses: light a candle, listen to a calming song, watch a calming video, use incense or essential oils to create a calming smell, eat a favorite food, go for a walk in nature, touch and hold things with your hands.
Food: If you’re on a diet or worried about eating healthy, now isn’t the time to hold yourself to those limitations. You may have a craving for a comfort food, and indulging it can help you feel a lot better. But if you feel nauseous, don’t force yourself to eat in the midst of a panic attack. Also, stay hydrated!
Distractions: color or doodle, write in a journal, read, surf the internet (only happy parts!), watch or listen to something funny, take a nap, call a friend, play with a pet, play a video game, engage in whatever hobby you enjoy! Note: “numbing” away panic or anxiety with distractions can make the problem worse over time, and you do need to ‘face’ or ‘sit with’ the panic at some point — but in the middle of a panic attack, your first order of business is to calm down a bit. You can engage with the panic on your own terms later.
Spirituality: If you have a spiritual practice, there are often ways you can incorporate it when handling panic attacks. Contemplative prayer, reciting a memorized prayer, reading from a holy text, holding prayer beads, lighting incense or a candle, chants or mantras, engaging with an altar or sacred objects, performing a spell or ritual, or other things that draw you into the presence of the Divine can help a lot.
This article is part of the “So You Had A Panic Attack” resource guide. Go back to the SYHAPA index page
