Dealing with Panic Attacks

the five method

I think a lot of people have their own versions of this method. This can be used during a small panic attack or before a panic attack if you feel that one is going to occur. Here are the basic steps to take for the five method:

1. Focus on your breathing as much as possible. Try to breathe in and out with the out-breath lasting longer than the in-breath. For example, count to three for the in-breath and count to five for the out-breath.

2. Whether you're sitting or standing, stay exactly where you are and find five things in the area around you that you can see without moving. Recite these five things to yourself or to another person while continuing the breathing.

3. Return to just the breathing and circle back to step 2 if you feel like you're not calming.

Why does this work?

This method targets different parts of your brain and your body. During a panic attack, people lose control and awareness of their surroundings and their body. This method slows the body down, slightly easing and hopefully preventing that same effect. This method focuses on breathing which can slow your heart rate and return enough oxygen and blood to your brain which can prevent a black-out. This method forces you to stand still which can prevent spiraling as most people often pace or get dizzy when alone during a panic attack. The five things target your brain and redirect your thoughts subconsciously. Having you focus on a separate task even for a bit, will put your body back into its normal state and decrease your heart rate.