7 Ways To Deal With Panic Attack

Stay calm and reassuring

Panicking yourself will only worsen the situation. Maintain a calm and soothing presence, speak in a gentle and slow voice, and offer words of comfort and reassurance. Let them know youre there for them and its okay to feel overwhelmed.

Focus on breathing

Rapid breathing is a common symptom of panic attacks. Guide them through slow, deep breaths. Try inhaling for four counts, holding for four counts, and exhaling for six counts. Repeating this can help regulate their breathing and calm their nervous system.

Find a quiet, safe space

Panic attacks can be triggered or intensified by crowded or overwhelming environments. If possible, help them move to a quieter, calmer space where they can feel more at ease. This could be a secluded corner of the room, a nearby park bench, or even just stepping outside for some fresh air.

Talk to Someone You Trust

Talking to a family member or supportive friend about your experience might help you gain perspective and feel less alone.

Create a Safe Space

This offers a safe haven during panic attacks. Set up a clutter-free area at home or work with soothing objects like blankets, music, or aromatherapy candles.

Self-Care

Make a point of prioritising restful sleep, consistent exercise, a well-balanced diet, and enjoyable hobbies. These practices enhance general wellbeing and increase your ability to withstand stress and anxiety.

Seek Professional Help

It is possible to learn coping skills from a therapist and create a customised treatment plan. If you feel that you require professional assistance, do not be afraid to ask for it.