Dealing with Panic Attacks

the sensory method

This method targets your five senses as you can probably tell by the name. This is good to use during a panic attack, depending on how severe it is. Here are the steps to the sensory method:

1. Sit or stand very still, similar to the five method and focus on your breathing with the out-breath being longer than the in-breath. Have a sensory/fidget toy near you and also some calming scents (lavender, cedarwood, jasmine, etc.). If it's too much, you don't have to add more but calming music can also help some people.

2. Try to redirect your thoughts to the things around you and regain awareness as best as possible. Deep breaths of the calming scents and having your body also participate with a sensory/fidget toy is great physical redirection.

3. This should be done in a safe and quiet space so that you don't have lots of disruptions.

Why does this work?

Just like the other methods, this method utilizes redirection and deep breathing. Not only that, but this method targets you physically as well. It allows you to feel safe and comforted simply by the environment that you're in. You should be as aware as possible of what you're doing with your hands and what you're experiencing. This helps calm your breathing and heart-rate and redirect your mind and body which can prevent the panic attack from escalating. This method can be overwhelming for some, so I suggest looking at the other methods to see which one fits you before trying this one.