Ten Tools That Help Relieve Panic Attacks
How can coping tools help relieve panic attacks? Especially since most panic attacks feel like they come out of the blue, even though there is usually a trigger. The trigger is that you are scared of panic attacks. And why wouldn't you be? They are one of the most uncomfortable experiences on this planet. Having a list of tools can help reduce the number of panic attacks you experience and help you feel less afraid of the panic coming.
10 Coping Tools for Panic Attack Relief
These coping tools will help you avoid panic attacks in the first place. Some of them you should do every day as part of good self-care. Others will help when you enter new situations or relationships. Put them all in your anti-anxiety toolkit and feel more in control.
1. Have an exit plan. Sometimes knowing we have a plan to leave a situation helps us not be so afraid of trying something new. For example, know you can excuse yourself, you can have your own car to drive home, or you have a friend to support you can make all the difference. We are often scared to get anxiety and not be able to do anything about it. We are afraid of being out of control. Making a plan will make you feel more in control and this counters the anxiety.
2. Have someone you can count on ready to call. In fact, have several, in case the one is busy. Someone who knows about the anxiety and can tell you you are okay, or even better--someone who can make you laugh.
3. Spend time with your pet. Animals tend to ease anxiety. So spend as much time with a friendly animal as you can. Here are some animal activities to enjoy: keeping a pet, bird watching, going to an aquarium, etc. (Animal Therapy: Easing Anxiety With An Animal)
4. Interact with water. There is something about water that stops the energy of panic. Sometimes crying releases it (tears). However, consider taking a hot bath or shower for immediate relief. Also drinking hot soup or a hot drink (non-caffeinated) can help.
5. Have a tranquilizer with you. Knowing you have anti-anxiety medication to calm you down within 15 minutes can help you not be afraid of anxiety. Again, we are afraid of being out of control of our anxiety so just knowing you have the medicine is all you need (With Anxiety, You Do Have Control). Panic needs you to be scared of it for it to stay.
6. Give yourself a massage or have your loved one give you one. This really calms the nerves and calls our attention back out of the anxious mind and into the body.
7. Forward bend. Like a fetal position, any forward bend in yoga counters anxiety. You can get in child's position (see photo).
8. Stare at yourself in the mirror. This is called tratak meditation. It helps build trust in yourself. Do this when you are calm to prevent anxiety and panic.
9. Go for a walk. Get a change of scenery and use up some of that excess energy. The biology of fear indicates the release of adrenaline makes your body want to do something. Doing something and feeling a sense of control on the account of that activity is by far the best thing you can do for a panic attack.
10. Laugh. Watch some funny videos on YouTube. Laughter and anxiety cannot live in the same moment together!
What did I forget? What's worked for you?
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APA Reference
Lobozzo, J.
(2012, May 2). Ten Tools That Help Relieve Panic Attacks, HealthyPlace. Retrieved
on 2024, April 27 from https://www.healthyplace.com/blogs/anxiety-schmanxiety/2012/05/ten-things-to-do-for-a-panic-attack
Author: Jodi Lobozzo Aman, LCSW-R
This anxiety, this panic disorder...is crippling to my life. I want to stay positive. I was known for my positivity, for understanding, and emphathy. Since last July 2015 I had a full panic attack. Most likely I had it before just didn't recognize what it was unit l the big episode sent me to the hospital from my job. So scary. To feel as if you are dying, unsure of everything...no words... This has effected so much of my life. I see all the positives in the comments here, the lows, the searching questions, people trying to see the brighter side or give more knowledge to others but still I wonder ... Can this get better?..get over this?... Can I go a day with out feeling anxiety or panic... The stigma is so heavy. If I say anything about it to those that obviously don't understand their demeanor changes. The looks in their eyes...
I am a very rational person. I self analize and make adjustments. It was part of my job to stay calm, manage and multitask. Now I can't even feel comfortable going out alone afraid of having an attack and unabled to control the situation. Feeling like your dying , hyperventilating, dizzy and panicking does not look good on a 6'2 mixed woman...or to someone unaware around me.... Smh.
I actually play computer games like the ones that you try to find objects in a picture. It gives my brain something to do to not think about the attack.
Besides hyperventilating, I experience numbness in my face and arm and then it feels like someone is pouring lighter fluid down my chest and setting it on fire.
I also find it hard to concentrate on my job when it happens when I am working. it comes outta nowhere.
Times you feel alone like no one else has this. so nice to see everyone here that understands what I am going through.
Also, talking to someone also helps. Just talking about random stuff helps me calm down
Excellent article on this emergent and discomfort medical condition ! In fact this psychiatric disorder indicates common and damn medical urgency that deteriorate whole medical staff professionally and psychologically, as well. Also, panic attack are stressful experience for oneself patient and their close relatives. It goes without saying that comprehensive and satisfying treatment of this anxious disorder is psychiatric service, but in medical practice many patient with this illness are treating in others non-psychiatric wards for long time, without any owing result. So the fate of this patient becomes more complicated with bad and unpredictable repercussions. The most dangerous outcomes is involved depression, as difficult psycho-somatic disorder. In addition, many others illnesses might happen as result of non-professional treatment and management of panic disorder. By reason of these and many others medico-social consequences your 10 simple and easy tools exhibit great contribution to successful overcoming of panic disorder. Furthermore, they are simply and accessible tools. According to my opinion, they indicate active and creative way to confront this dreadful psycho-somatic disorder in co-ordination with current psychiatric protocols. Without appropriate psychiatric treatment, panic attacks would complicate seriously and entirely global wellbeing. This statement is in concordance with fundamental principle of psychiatric of complex and three-dimensional nature of psychiatric illnesses. Panic attacks is clean and typical psychiatric entity, with specific and odd features. Non-psychiatric treatment and management of panic disorder has got dangerous repercussions on definitive course of this intrigued anxious disorder. I remind this observation, because in daily medical pactice a lot of patient with panic attacks for long time are treating on non-psychiatric wards, with weak and temporary success. Paradox sui generis, that renders the definitive destiny of patients and theirs close relatives, as well.
Great tips there but one important tip to put into consideration is to put your trust in the word of God.The Bible tells in 2timothy 1:7 "For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline".
The management of panic is a challenge that has caused many people to do reall crazy things. This article is a great help in managing this challenge
Hey i keep on having anxiety attack i keep thanking negative though i just need help it hard deal with this my friend and family thank im crazy it like im going crazy please someone help me
This articles is great.
This is true about what you said about water here "hot bath or shower for immediate relief" You need to be friend with water evrytime, relate with it and it will really help.
Thanks for this post.
I always have panic attack, and it disturbs my everyday activity. I need help. Does it not have cure because I have tried everything possible
Hey I have up to 3 panic attacks a night and to stop them I play my instuments what ever time of night day minute hour that really helps me if anyone plays an instrument I would recommend it !! But when I don't have them this really helped so thankyou!!!
Im having one now....but its almost over,its good to know there sre people who understand.
I am having one now. These steps are great. I made an appointment to see a therapist. I always have an attack at night. I’m a widow and live alone. Thank you for these amazing tools.
On January 5th 2018 @approximatly 10:50 pm I called 911 for help not knowing what was wrong.
I ended up in the emergency room for the rest of the night to find out I was going through a panic attack.
I’m a widow and knowing that there’re thing in life that now I have to face on my own I realize the anxiety.
Reading scriptures from the Bible also helps me to meditate.
Hi I’m always having panic attacks iv tried every thing it’s so distressing
Omg I’m with you there. And sometimes it’s like three in a row. Feel like I’m gonna pass out I try to get up and run outside pour water in my face like I feel out of control when it takes over. :( so tired of it.
I’ve tried Passion flower tincture -it’s not as powerful as benzodiazepines, but a strong dose or cup of Passion flower tea can help you overcome and encourage rest.
I find that I can stop an anxiety attack by heating the back of my neck and upper shoulders with a heat pad, hot water bottle or a hot shower playing on that same area. The heat pad is the easiest method as you don't need water. But you need plenty of heat, as much as you can safely bear. It works very fast for me.
My name is Amir. I start thinking negative then suddenly my heart beats fasts looks like i cant breath much confusion weakness in legs feels like i would die any tips for me
Once upon a time, my anxiety was so bad it was difficult to function! It's loads better than it used to be, but I still experience at least one panic attack a day. The only thing that seems to help me is finding a very quiet place, closing my eyes, and then breathing in and out very slowly. I can't stand to be touched during my episodes!
These tips are great! Thanks for sharing!