How to handle your panic attacks and anxiety attacks, step by step.
Retreat. If you feel phobic, exit the situation until anxiety subsides. Retreat is a temporary leave until you feel better. Escape can reinforce your phobia.
Talk to another person. This helps get your mind off of symptoms and anxious thoughts.
Move around. Dissipates extra energy/adrenaline created by fight-or-flight reaction. Instead of resisting, you move with it.
Stay in the present. Focus on concrete objects around you in your immediate environment. Try actually touching objects.
Engage in a simple repetitive activity.
Ā Ā Ā 6. Do something that requires focused concentration.
Ā Ā Ā 7. Express anger. If you can physically express anger rather than just talking, you may be able to stop the panic attack before it blows up.
pound on a pillow or your bed
beat a pillow or cushion with a bat
Ā Ā Ā 8. Experience something immediately pleasurable.
Ā Ā Ā 9. Visualize a comforting person/scene.
Ā Ā 10. Practice thought stopping.
take a deep breath then internally or externally say, āStopā!
replace anxious thoughts with calming and supportive statements (āI am calm. I am strongā).
snap a rubber band or splash cold water to disrupt thoughts
Ā Ā 11. Practice abdominal breathing. Breathe slowly and deeply from your abdomen.
Ā Ā 12. Practice muscle relaxation.
clench fists. Hold for 10 seconds, release and repeat.
tighten/raise shoulders up, hold 10 seconds, release.
Ā Ā 13. Repeat positive coping statements.
Ā Ā 14. Use breathing or relaxation in combination with coping statements.
Source: The Anxiety & Phobia Workbook by Bourne
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