10 Tips for Before, During and After a Panic Attack

Panic attacks are very distressing events to go through, as anyone that has experienced one can attest to.

Even the thought of a panic attack is upsetting. For some people, such as those with Panic Disorder, panic attacks are common.

While panic attacks are certainly difficult events to live with, we have compiled some ideas to help.

Before a panic attack

1. Regular exercise

This section is all about prevention. One way of aiding this is to try and reduce stress and anxiety.

This is where regular exercise can help! Exercise releases endorphins, which boosts our mood. It can reduce stress too!

2. Healthy diet

Similar to the above, having a diet rich in fruit and vegetables can be helpful. Additionally, avoiding alcohol and excess caffeine is advisable.

While these may seem like minor things that won’t make a difference – they truly can!

3. Join a support group

Many people find that anxiety support groups can be really helpful. This could be either in-person or online.

Either way, by joining a support group, it would allow you to speak to like-minded individuals and remind you that you aren’t alone!

During a panic attack

4. Remind yourself it isn’t life threatening

While this is very easy to say, it is true! Panic attacks at the time can feel like they are life threatening – it is a horrible feeling.

But remember that this isn’t the case. Hopefully by remembering this, it’ll help you to calm down.

5. Do not try to fight it

It is human nature to try and fight off a panic attack. But this isn’t advisable, as it will only make your anxiety worse.

6. Stay still if you can

Leading on from the above, instead of fighting it, stay still if possible, don’t try to run off somewhere else.

Instead, just try to remain calm and composed, and let the panic attack run its course.

7. Engage in deep breathing exercises

Many people find that doing deep breathing exercises can help to reduce the intensity of the attack, and calm you down.

8. Focus on positive images

Try to think of something nice, or something that makes you happy. Perhaps a happy memory, or a photo you like.

This can help to take your mind off the panic attack. Hopefully this will be helpful!

After the panic attack

9. Go somewhere quiet and relax

An important thing to do once you the attack is over is to relax. We recommend going somewhere quiet and engaging in deep breathing exercises.

By relaxing, it should help you to calm down. It is important to feel calm after the attack is over.

10. Tell someone you trust about the attack

Once everything has calmed down, it could be worth telling someone you trust about the attack. Hopefully they will listen to you and provide you with support.

You could tell them about the symptoms you exhibit before or during a panic attack – which would mean they might be able to look out for potential signs in the future.

Summary

The ideas put forward above are certainly not fool proof – but hopefully they will assist in some way.

The idea is that the above steps can be repeated in a cycle. Treatment for anxiety disorders is available – and should be encouraged.

See Also

• What is the “Fight, Flight, or Freeze” Response in Mental Health?
• When Does Anxiety Go From an Emotion to a Mental Health Condition?
• Rumination in Mental Health: What Is It and Why Do We Do It?
• What is a Depressive Episode? Signs and Symptoms