How To Overcome A Panic Attack Right Now

woman crying
Photo by Kat Smith on

You don’t have to be alone during a scary moment, a panic attack.

Here are seven strategies you can use to try stop or manage panic attacks. Panic attacks are relatively common with 13% of people admitting to experiencing one in their life and they can happen anywhere.

ASMR can also be calming and reduce your panic attacks, we have a whole blog post on that, here.

1. Seek counselling.

couple talking with therapist
Photo by Polina Zimmerman on

If you have panic disorders and panic attacks CBT may help along with other types of counselling. CBT is actually short for Cognitive-behavioural therapy and it aims to help you change the way you see frightening and challenging situations and environments.

It also helps you find new ways to approach these challenges. There’s CBT for groups and individuals, online and offline.

2. Walk.

person stands on brown pathway
Photo by Tobi on

Therapists actually occasionally recommend you take 10 000 steps a day after therapy and it only takes ten minutes to do.

So you could time yourself and take a walk around the block. Walking with a friend or partner can help reinforce and intensify this new found hobby of yours.

3. Find a peaceful spot.

man in yellow protective suit
Photo by cottonbro on

The sights and sounds around you can intensify your experience that’s why it helps to physically move. It actually does.

So you want your comfort zone to be somewhere remotely close to where you’re and hopefully be a quiet place. For example at work it can be in the cafeteria and at school it can be the playground.

No matter how inappropriate it may feel you should always walk to these in the moment if you believe it to help.

4. Recognise what you’re having.

extreme close up photo of frightened eyes
Photo by samer daboul on

By recognising that you’re going through a panic attack and not something more life threatening you can remember that this is only temporary and it will come to pass.

Understanding that you’re not dying allows you to understand what you’re going through and to appropriately start working on reducing this feeling.

5. Close your eyes.

close up of people with gray eyes
Photo by Kayla Robson on

Our eyes tend to get stimulated and this can be our downfall when our trigger is something visual. It can even be the fast paced game of Fortnite you’re playing and the feeling can just come out of no where.

So to reduce the stimuli just close your eyes and this can change your focus to your sense of sound and feeling which can be comforting.

6. Stop the “what if”s.

woman practising yoga
Photo by Ketut Subiyanto on

Panic attacks can start of “what if”s.

What if I was also graduating high school this year? What if I was born ten years earlier? But what if my first marriage had just worked out? What if I just got the promotion?

A lot of the problem with “what if”s and the mindset you have around them is you live in the past with regret on decisions you can not even change.

The best thing to do when you “what if” is to just stop yourself.

7. Find a focus object.

person holding magnifying glass
Photo by Maurício Mascaro on

Focusing on something physical in the environment can help you feel grounded.

As a person looks and feels an object they can get lost in the thought of how they got the object, who made the object and what material is the object made of.

Leave a Reply