A Panic Attack

Things I Do During a Panic Attack

Here are some things I do to try and help during a panic attack. If anyone wants some more ideas let me know.

I have a panic attack playlist that I put on super loud in my headphones (Life of the Party by All Time Low, Nerve Endings by Too Close To Touch, Glitter and Crimson by All Time Low). They're all rock-sounding songs with heavy guitar and drums, and while that helps me it may not help you so if you do want to try out those songs I recommend doing it first while you're not panicking.

I put on a hoodie with the hood over my head and lay down against the wall in the corner of my room or anywhere else where I can have something against my back (I don't know why but that makes me feel safer). I'll usually grab a soft pillow or stuffed animal to squeeze too.

I focus on taking long, slow, deep breaths. I breathe in like I'm sucking it through a straw, hold it for a few seconds, and then slowly release it. I find that once my breathing starts stabilizing the rest of my body follows suit.

If I have the presence of mind to do it, I'll try and count out of order. This helps engage the logical part of your brain that shuts down when you're panicking. It's harder than you might think, so don't get discouraged if it takes a little while to think of some numbers.

Sometimes I'll use a grounding technique to try and bring myself back to my body using my five senses. I name 3-5 things around me that I can touch, taste, hear, smell, and feel. Not all of them will be applicable every time and that's okay.

I try to think logically about whatever has caused me to panic. I'll ask myself if it's actually as bad as my body thinks it is, is there a where I can problem-solve the issue, can I get someone else's help, etc.

Not all of these work for me every time, and not all of them will work for you, but I think this can be a good starting point. I really hope this helps.

Audrey :)