What To Do During a Panic Attack 

People experience panic attacks differently, but many agree on the intense and sudden feelings of anxiety. A panic attack can also be accompanied by physical symptoms such as shortness of breath, shaking, rapid heartbeat, nausea, and more. If you are experiencing a panic attack, it can be frightening, but there are things you can do to help you calm down. 

Breathing Exercises 

One of the first methods people use to calm down from an anxiety attack is practicing breathing exercises. When you focus on your breathing it allows you to be present and mindful of the current moment. Breathing also helps to ease the physical symptoms of a panic attack. Many people recommend breathing in for a count of four, holding it, and then breathing out for a count of eight. This controlled breathing helps you to slow your heart rate and calm your body down. There are many variations of breathing exercises you can try until you find one that best suits you. 

5-4-3-2-1 Method 

Another way to ease a panic attack is by grounding yourself in the present moment. The 5-4-3-2-1 method does just that. Start by listing out five things you can currently see. Then list four things around you that you can touch. List out three things you can hear, two things you can smell, and one thing you can taste. Doing this helps you focus on what’s going on around you and it can distract you from whatever was causing you to panic. You can repeat this method as many times as you need to to help you stay calm and recover from the feelings of anxiety. 

Walk and Move Around 

If you’re having a panic attack, it’s also helpful for you to walk and move around rather than just sit in one place. Walking around can help you feel more removed from a stressful environment because it allows you to move away. Walking and other rhythmic motion can help to steady your breathing and encourage you to focus. You might also consider doing yoga or other gentle movements to help you through your panic attack.

Since panic attacks affect everyone differently, you may need to try several different strategies to find what works for you. It’s best to use multiple strategies in case one doesn’t help initially. Finding treatment for your anxiety can also lessen the number of attacks you have or help you find constructive ways of handling them. 

TMS therapy is a great treatment option for individuals who haven’t found success with other methods. Click here to learn more about how TMS Therapy can help you.