7 Ways To Deal With Panic Attacks

Panic attacks can feel overwhelming and sudden, but with the right tools, you can manage them effectively. Here are 7 simple ways to help you stay grounded and calm when anxiety strikes:

Focus On Your Breathing: Take slow, deep breaths. Inhale through your nose for 4 counts, hold for 4, and exhale through your mouth for 4. Repeat until you feel calmer

Ground Yourself: Try the 5-4-3-2-1 technique: name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This helps bring your focus back to the present

Use Calming Object Or Scent: Keep a small item like a smooth stone, essential oil, or stress ball handy to soothe yourself when anxiety hits

Remind Yourself It Will Pass: Panic attacks are temporary. Remind yourself: “This is anxiety. It will pass. I am safe.”

Change Your Environment: Step outside, go to a quiet room, or simply move to a different space to help reset your senses

Practice Mindfulness: Tune into your body and surroundings without judgment. Apps like Headspace or Calm can guide you through short mindfulness sessions

Talk To Someone You Trust: Reach out to a friend, family member, or therapist. Talking through your feelings can help ease the intensity