8 Ways to Deal with Panic Attacks

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Panic attacks suck. And anxiety sucks.

That’s why I want you to learn how to deal with panic attacks & anxiety on your own.

It’s just that it’s so easy to become a hostage of your own mind while experiencing a full-blown panic attack. I know how lost you feel when your mind is racing and making you feel like you’re not worthy enough.

To help you out, I wrote down some simple things I like to do whenever I’m getting a panic attack. You can do most of them on your own. They work wonders in bringing your awareness back to the present moment.

Keep reading on to learn how to say NO to panic attacks and finally experience life without fear & regrets.

Here’s a video where you can see how anxiety affected me in the past. I also share some tips:


Ready to learn how to kick anxiety away?

1. The 5-4-3-2-1 coping technique

This coping technique is simple and yet very effective. All you have to do is take a good look around you and do this:

1. Name 5 things you can see

2. Name 4 things you can touch

3. Name 3 things you can hear

2. Name 2 things you can smell

1. Name 1 thing you can taste

There – it’s that simple!

Don’t worry about what items you’ll be naming – you can literally say the first thing that comes to your mind. Instead, focus on your breathing and watch how your body relaxes.

2. Meditation

Meditating while you’re anxious is sure not easy. Your mind is cluttered and your thoughts are racing.

However, give it a shot. You’ll be surprised how fast panic disappears once you calm down the mind.

Even if you don’t finish a full 15-minute mindfulness meditation, you can try closing your eyes and taking some deep breaths. Inhale and exhale slowly. Count to 10.

After a few minutes, you’ll feel your mind slowing down. The panic attack is gone!

3. Take a shower/bath

Whenever I experienced relationship anxiety in my previous relationship, water would be one of my main sources of healing.

Step into the shower and let the water wash away your worries. If you have a tub, fill it up with water and stay there for 12-15 minutes.

Optionally, you can try soaking in warm water first and then take a cold shower. The warm water helps you release tension and the cold water grounds you back to the present moment.

4. Play some music

And preferably, some loud dancing music. It’s impossible to feel anxious when you have some catchy song playing in the background.

Actually, fast-paced rhythms have a higher number of beats per minute – this seriously exists, you can check it out!

The faster the rhythm, the less anxious you’re bound to feel!

5. Talk to someone

Telling someone about the feelings you’ve been experiencing isn’t the easiest thing. You probably feel like you’ll be judged & laughed upon.

However, with mental health awareness raising more and more in the past few years, you’ll be surprised by the amount of support you can get. Call a loved one and just tell them what’s going on. They’ll understand.

You can even approach someone you trust and kindly ask them whether they’d be open to the idea of talking to you whenever you’re having a panic attack.

This way, they can be prepared you might call and you can be safe in the reassurance someone will pick up on the other end of the line.

6. Eat something sour

You know the feeling you get when you eat a lemon? Not the most pleasant feeling ever but it kind of makes you go – WOWZA!

Next time you feel like your chest is getting tighter and your mind gets carried away, eat a lemon. Or a pickle – or some of those really sour candies.

It’s like getting an instant reality check. As long as it works, who cares!

7. Drink water

Anxiety & panic attacks can often make you dehydrated without you even being aware.

I know you don’t feel like drinking but grab a bottle and chug it down. Skip soda or coffee – caffeine can aggravate your symptoms even more.

Ideally, you’ll drink a glass of cold water. Add plenty of ice. The cold helps with clearing the fog in your head and bringing your attention back to the present moment.

8. Be aware of your anxiety

Not everything you tell yourself while you’re having a panic attack is true. Be aware of your mindset so you can change it later on.

Know that your own mind is playing tricks on you. It’s trying to convince you that you’re not good enough. In the past, I somehow managed to make my anxiety attacks even worse by believing everything that crossed my mind at that point.

Now I know better – I know that’s not the real me talking in my head. You should know the same.

Optionally, you can also repeat stuff to yourself, almost like a mantra: I am beautiful, I am kind, I am okay. I will be okay.

And I know you will – because anxiety does not define your worth.

How do you deal with panic attacks? Do you manage to bring back your attention to the present moment?

Share with me in the comments and let other people know – you might even help someone feel better today!