10 Rules for Coping with Panic

10 Rules for Coping with Panic

1. Do breathing techniques – breathe in through your nose for a count of 8 and then out through your mouth for the same length of time.

2. Try not to run away from the place where your panic attack occurs. The longer you wait, the better you should feel as the fear begins to pass. If you keep leaving when you feel at your worst then it gets harder to return.

3. Your body has a natural “fight or flight” response and the panic attack is an exaggeration of this.

4. Whilst they might be intense; these feelings will not harm you and are not dangerous.

5. Try to rationalise your feelings. Look out for catastrophic and exaggerated thinking.

6. Take notice of what is actually happening in/to your body (physical symptoms) - not the fear - and keep breathing. It will pass.

7. It may seem obvious but the fear will fade once you stop adding frightening thoughts into the mix.

8. Take the panic attack as a time to practice coping techniques. You are learning how to cope with your fear without avoiding it.

9. Think of all the progress you have already made – there are no little accomplishments when recovering. Everything you accomplish – be it big or small – is a key part in your recovery.

10. When the feeling of panic/panic attack goes away; look around you. Make a list of what you want to do next – where you want to go, who you want to see etc – and move on at your own pace.

*Note: Pieces about Mental Health Information are based off of what I have been taught and the "homework" books that were given are used as a guideline for these posts. Whilst I may have been taught these things by health care professionals, I am not one and information may change or be inaccurate. If you feel at risk by your thoughts and feelings or have concerns about you health; please seek help from loved ones and health care professionals. This information is not to be used to self-diagnose. If you know you have hypochondriac tendencies, are sensitive to subjects like bullying, depression and anxiety, and are easily triggered then information and experiences shared in this blog may cause distress. I have tried my best to provide trigger warnings and warnings about sensitive subjects but please read at your own discretion.