5 more ways to cope with panic attacks

Stay in the present

Focusing on objects in the present moment will help minimize the attention you might have towards things triggering your panic.

Engage in simple repetitive activity

For example, place a wet towel on your face, sing, unwrap and chew a piece of gum.

Practice abdominal breathing

By breathing through your abdomen slowly you can decrease respiratory rate and reduce symptoms of hyperventilation.

Practice muscle relaxation

There are many forms of muscle relaxation. For example tighten your forehead muscles by raising your eyebrows as high as you can and hold for about 10 seconds and then relax for 15-20 seconds. Can repeat with muscles in your back, shoulders, bicep muscles, etc.

Repeat positive coping statements

Negative self-talk can aggrevate a panic attack. For example, instead of “oh-no hear it comes, I’m losing control,” use “I can handles these symptoms. They are temporary. it’ll pass. i can ride through this.”