5 ways to cope with a panic attack

Panic attacks can be an extremely scary and real experience for many of us. It can feel hopeless to get help. Below are some successful tips for dealing with a panic attack. They are based on therapy tips and cognitive behaviour books.

1. Catch the wave

When a panic attack hits, it can feel like a massive wave coming through an ocean. Many people try to fight it by trying to shut down their thoughts and feelings. Instead try to just ride it to shore.

Remember that this fight or flight response will pass. Try to focus on your body’s sensations, like your breathing, hands and toes.

Try to visualize the ocean and wave coming, and you riding it out to shore. Instead of seeing the panic attack sensations as your enemy, they can instead be that annoying friend whom you accept and are still friends with but you don’t really like hanging out with them for a long period of time.

2. Take the control back

When experiencing a panic attack, your body goes into survival mode. This means that your emotional responses have hijacked the controls. Use your logical brain to talk yourself through it, like “Here’s that annoying panic feeling again. This is going to suck but it will be over soon.”

3. Breath in and out slowly

A lot of people and blogs talk about breathing and meditating. It can be a bit like old news but they do it for a reason — because it works.

While having a panic attack, try to breath in and out as slowly as possible. I try to breathe in for 4 seconds, I hold my breath for 3 seconds, and I let it out for another 4 seconds. This helps my brain reconnect with my body’s sensations and use my cognitive thinking to count.

4. Reconnect with your body

A lot of us get that out-of-body sensation, and they are awful! The best way to cope is to re-engage with yourself. I like to rub my palms slowly or I touch my feet. You might be grossed out by feet, so you could touch your legs instead.

Additionally, try to vocalize how it feels. For example if your hands are sweaty, just saying that out loud “my hands feel slimy and sweaty from these body sensations” helps reconnect your brain to your body.

5. Engage your whole brain

Because your emotional brain has hijacked your controls, it’s really hard to think about anything else besides dying or losing control. Try to bring your cognitive brain back in.

This can be done by counting from 100 backwards, saying the alphabet backwards, or playing games with yourself like name 10 animals that start with the letter L. My personal favourite is naming all the Disney movies.

I hope these 5 tips are helpful. Every person is different, so try these out and see what works for you. If you only remember one thing from this whole post it is to catch the wave. Just let it come and let it leave because it always will.

* I am not a medical practitioner. Please consult your doctor if you have any questions or concerns. If this is an emergency, please call 9–1–1*