Question of the Day

The Advice Column

Today’s Question: How do I handle a panic attack?

I remember getting my first panic attack a few years ago and not knowing what to do. It’s truly a horrible feeling and that’s why I am here to help you out.

• Recognize your panic attack: You need to first identify the attack and remind yourself that what you're experiencing is temporary and not physically dangerous, even though it feels intense. Panic attacks usually peak within 10 minutes and then subside.

• Breath: Try to take deep, slow breaths. Inhale slowly through your nose for 4 counts, hold for 2, then exhale through your mouth for 6 counts. Repeat this pattern, focusing your attention on each breath.

• Use Grounding Techniques: The 5-4-3-2-1 method can help you reconnect with your surroundings. Identify:

  • 5 things you can see

  • 4 things you can touch

  • 3 things you can hear

  • 2 things you can smell

  • 1 thing you can taste

• Muscle Relaxation Technique: I use this one personally. Starting from your toes and moving up to your head, tense each muscle group for 5 seconds, then relax it. This helps reduce overall physical tension. It also works when you can’t fall asleep.

• Positive self-talk: Use calming phrases like "This will pass," "I am safe," or "I can handle this." These little things can make a significant difference.

• Use Cool Sensations: Splash cold water on your face or place a cold compress on your neck. This can help slow your heart rate. Also, try moving to somewhere more quiet.

• Challenge Irrational thoughts: Try to identify and question any unrealistic or exaggerated thoughts contributing to your panic. Sometimes our brain just goes into overdrive mode and we start to spiral.

• Reach out: If you're with someone you trust, let them know what's happening. Their presence and support can be comforting. Give people you love a chance to get you through this.

• Mindfulness: Focus on the present moment and acknowledge your feelings without judgment. Whatever has happened was not in your control.

Hope these tips help you. Panic attacks are the worst and trying to overcome them is very important. Good luck to you.

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