Five Simple Panic Attack Tips

While a few simple panic attack tips aren’t going to solve the underlying problem causing the anxiety in the first place, they can certainly help ease you through some of the symptoms so you can get through the most intense periods and start to feel like yourself again. There are numerous panic attack tips that can help, so consider compiling them and experimenting to see which ones make the most difference for you. As you do this, you’ll create a go-to toolbox of panic attack tips that will calm and soothe you during these sometimes debilitating events.

Tip #1: Focus on Exhaling

One of the most common panic attack tips is to employ some deep breathing during the anxiety attack itself. This can be helpful for a number of reasons. First of all, it gives you something to think about other than the panic you’re feeling at the moment. Even this small distraction can help to pull you out of the moment and redirect your attention. Additionally, slow, steady breathing can help to make sure you’re getting plenty of oxygen to the brain. Our brains need oxygen to function properly and to make good decisions. Most people offering panic attack tips focus mainly on slow inhalation as a breathing exercise, but there are others who say that the real key to success is in the exhale. You still want to breathe in fully, but then focus your thoughts on exhaling slowly. Again, this helps feed oxygen to your brain and muscles and offers you a distraction and positive place to focus your thoughts.

Tip #2: Other Distractions

An anxiety attack can take over both your body and your mind. You can fight back by taking away some of its power through diversionary tactics. There are several methods you can use to distract yourself from the all-encompassing dread that comes along with an attack. Try a few of these panic attack tips to see what works best for you. You may even find that a combination of ideas is the best approach for your situation.

1. Use some brain power. Distract your mind by doing some math problems or spelling some difficult words in your head. It’s harder to focus on your anxiety while you’re trying to spell “antidisestablishmentarianism,” after all.

2. Create a little shock to the system. Splash some cold water on your face, or slap your cheeks lightly.

3. Get the blood flowing for good reasons. Instead of standing rooted to the spot, force yourself to start moving. Jog in place, or better yet, turn on some music and dance through the attack. Find some reason to keep moving rather than sitting down or standing still.

4. Reassure yourself. When in the midst of a panic attack, it can feel like you’re going to die, even though you know that’s irrational. Remind yourself by repeating an affirmation along the lines of, “I am feeling some uncomfortable sensations, but I know they cannot hurt me.”

5. Amuse yourself. Pull yourself out of the attack by creating a fun distraction. Look up some funny You Tube videos, watch a favorite show, or call a friend. Just don’t focus on things related to anxiety. (Don’t talk to the friend about your attack, for example.)

Tip #3: Change Your Circumstances Right Away

Many of the panic attack tips listed above have to do with distraction. Some people find that this is most beneficial if done right at the onset of a panic attack. For many folks, there is a specific trigger that causes an attack to happen, so if you can remove that trigger or distract yourself from it immediately, you may be able to keep the panic from gaining a foothold. There are lots of things you can do to change the circumstance. For example, if visiting someone triggers an attack, quickly step back out the door. Even if there is no apparent trigger, this method can help. Stepping from a warm house out onto a cold porch, for example, may be enough of a change to interrupt the train of thought that usually accompanies a panic attack. Even a cold glass of water right at the onset may be helpful in diverting your attention.

Tip #4: Avoid Adding More Stressors

This might seem like the more obvious of the panic attack tips, but it’s easy to overlook. If you’re prone to attacks, then there are some things you should avoid, and if you’re in the midst of one, these things become even more important. For example, if you are driving when having an attack, it is a good idea to pull the car over, as the added stress of dealing with traffic can compound your discomfort. Instead, find a place to park, turn on some music, and relax for a few minutes while employing some of the other panic attack tips outlined here. Many people forget that stimulants like caffeine and nicotine can also add physical “stress.” While a cup of coffee or a cigarette may seem like a good way to relieve some anxiety, either will quite possibly add to an attack.

Tip #5: Understand Panic Attacks

So much of a panic attack is about fear and uncertainty. You can take some of this away by learning everything you can about anxiety and anxiety attacks. Even though you may still experience the uncomfortable sensations, many people find that they are easier to cope with when they understand what is happening. An attack can make you feel as if you’re going crazy or even dying, and simply knowing that this is a common reaction can be enough to help calm you down a bit. Anxiety disorders are treatable, but when you’re in the middle of an attack, you’re less likely to worry about long-term therapy or natural cures than you are about whether or not you’re going to hyperventilate or pass out in public. For acute onset, keep a list of panic attack tips that have helped in the past, and start working your way through it.