Right, here I have for you 9 actually helpful tips to riding out a panic attack. It is hard enough at the moment to try and get through it, but having zero tools at your disposal can make it seem pretty bleak at best. Although it may feel like it, this moment will not last forever; you will feel calm again. Try these 9 helpful tips and see which ones work best for you. You can not stop a panic attack, but you can ride it out.
Related: 5 Helpful Tips to Bust Your Anxiety
Helpful Tips to Riding Out A Panic Attack
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Music
Music is an amazing thing, such a healing tool in so many ways. It is actually proven to help lower your heart rate. Try to stick with soothing tunes, even if you’re a fan of loud and fast music. You want something that calms you down, not excites you up.
Silly Putty
This helps me. Focus on manipulating the silly putty
Find a mantra
Is there something you can say to yourself over and over during a panic attack that will help calm you? How about something like, ‘I am ok’ over and over, or ‘This is not going to kill me’ repeatedly. Don’t forget to breathe while you do this as well! The more you say it, the more your body and mind will start to believe it.
Keep your hands busy
It is a good time to get crafty, something simple, like knitting
Chew gum
Chewing gum gives all of your adrenaline an outlet if you are unable to get up and physically walk around. It is the same idea as manipulating the silly putty. It might sound like such a small thing, but give it a try.
Call someone
Calling someone who knows you and is helpful in calming you down will help you to ride out the panic attack. You might want to have more than one person you can contact, in case your first choice is not available, you want to have a backup.
Visualize yoga
This might sound a bit silly at the moment, but if you are not actually able to do yoga, picture yourself doing it. A crowded bus is not a good place for a downward dog, but you can close your eyes, breathe in through your nose, and out through your mouth and imagine yourself in a quiet room with just you and your yoga mat.
Find an animal to love
Not just the next one you see tied to a post outside of the store. That would just be weird and probably not help your situation. It is scientifically proven that loving on your pets will drop your heartrate. Plus they love the attention too. And don’t they seem to know just what you need? It can be any pet, not just dogs! Cats, guinea pigs, bunnies- anything that you can actually interact with.
Say the alphabet…backward
This is tricky enough to send your mind away from focusing on the present moment and the panic you feel to trying to figure out what comes before M. Or is it after M? I guess it depends on what way you say the alphabet!
When you feel a panic attack coming on, it can be scary. Having some tools in your arsenal to ride out the panic attack will help to remind you that it is not going to last forever, it will end. I know it doesn’t feel like it while you are in it, but it will. It is important to try and practice more than one tip because you won’t always be able to love on your dog to help you ride it out.
Do you have any tips to share on riding out a panic attack? Please post them in the comment section below!
Make a list. Like girl,s names starting with each letter of the alphabet – as many as you can think of. If you write it out it will use your hands as well as your brain. Try to make it a list of something analytical but not too difficult.
great tips, thank you for sharing
These are great relief tips for panic attacks. Breathing in through your nose and out through your mouth while sitting can help you relax a little too. especially if someone is there to do it with you. Panic attacks can be really scary for anyone. Thanks for sharing the tips.
Music is definitely therapeutic in lots of ways. Whenever I feel angst boiling up inside me, I listen to really loud music and it helps me calm down and focus. 🙂
Music will always be one of the things that will easily help anyone relax. It’s a staple, a way of life. I always turn to my playlists every time I go through something stressful. The other tips are useful as well!
I’ve been doing most of the tips here and they really work especially with the personal mantra thing. But I’ve yet to try the backwards-alphabet advice, sounds like fun and effective.