6 Things to Do When You Feel a Panic Attack Coming

DISCLOSURE: I am not a mental health professional. If you need help finding a mental health care provider, call 1-800-662-HELP (4357) or visit BetterHelp to call, message, or video chat a certified therapist online for an affordable monthly price. This post contains affiliate links. As an Amazon Associate, I earn from qualifying purchases. I may receive compensation from Better Help or other sources if you purchase products or services through the links provided on this page. You can read my full disclaimer.

Although I’ve lived with mental illness my whole life, I am not a medical professional. If you need help finding a mental health care provider, call 1-800-662-HELP (4357) or visit BetterHelp to talk to a certified therapist online at an affordable price. This post contains affiliate links. You can read my full disclaimer.

My anxiety is always there, so I am no stranger to panic attacks. On a good week, I panic at least a couple times a week. But lately, panic attacks have even been occurring multiple times a day.

To keep myself from feeling like I’m going insane, I started to dive deep into the roots of my anxiety attacks. I’ve figured out what triggers me the most, and how to cope with them. I’ve built a mental checklist for myself on how to control my reaction to these attacks.

Whenever I feel an attack come on, here are the things I do to train my brain to calm itself down:

6 Things to Do When You Feel a Panic Attack Coming

1. DISTRACT YOURSELF

A lot of the reason we panic is because we’re too much in our heads. Every little thing seems more intense because our mind tends to intensify everything when we are experiencing anxiety. Before I can focus too much on me panicking, I quickly get up and engross myself in other activities.

Whether it’s taking a walk outside, playing video games, journaling, or even cleaning the house, I do whatever it takes to kick the little devil off my shoulder. Sometimes our thoughts are our worst enemy!

I recommend Mental Health Journal Guide, because it includes 52 weeks (an entire year) of journal prompts. Plus use the code meagan15 to get 15% OFF your purchase!

2. FIND YOUR COMFORT

Hugs have been proven to reduce anxiety by releasing serotonin and dopamine. They instantly elevate our moods. However, sometimes hugs can be too suffocating for me during a panic attack.

If hugs don’t work, the tender touch of someone can really be calming to me. If my boyfriend is within 20 feet of me, I usually ask him to rub my back. (You would think he would’ve mastered the skills by now.) Talking about peaceful memories also soothes me.

3. PUT ON A POT TEA

Tea, especially herbal tea, has also been proven to relieve anxiety. Try drinking a cup of chamomile tea and see how you feel. If you need something stronger, try passionflower tea.

I try to drink tea at least once a day to help keep my symptoms at bay. If you drink tea for a straight week, I promise you’ll see results and start to feel different!

Related post:

4. FIND A MIRROR

This might be a stretch for some, but when I feel myself starting to panic, I try to be in the exact moment. I’ll find a mirror and look at my reflection. Then I’ll tell myself all the things I see with my eyes.

I’ll notice how the freckles dance across my face, or how my auburn hair descends down to my hips. I never try to point out the flaws I see in myself. Try to only point out concrete observations or features you like about yourself.

5. PET AN ANIMAL

If there is a dog or cat anywhere close to you, reach out your hand. Animals can sense your energy, so they can work wonders. My pit bull knows exactly when I’m panicking, and she instinctively knows to come lay by me and kiss my face until my breathing goes back to normal.

She and my other two dogs have seriously saved my butt plenty of times when my anxiety is so high and I’m having a really intense panic attack. They are my instant remedy.

Related post:

6. LISTEN TO MUSIC

If there is one tip you should take away, it would be to listen to music. Pandora has been my lifesaver in recent years, and instrumental music has always been a good friend to me. Explosions in the Sky, Factor Eight, Anesthesia are some of my favorite bands I listen to in order to calm myself down.

If they don’t work, I also love putting myself in tune with the sounds of nature. Rain and thunderstorms are amazing to me, and they’ll instantly calm me down. Try putting the Nature Radio station on Pandora and feel your body start to relax!

What are some of your personal remedies you have discovered that calm you down?

Related posts:


More Recommendations:

1. ONLINE THERAPY

Better Help is the largest online counseling platform worldwide. It makes professional counseling available anytime, anywhere, through a computer, tablet or smartphone.

2. RESILIENT BIG EBOOK BUNDLE

In the Resilient Big Bundle, you’ll get 6 amazing personal development products, such as 30 Day Negativity Detox and Figure Out Your Life. All of these together would cost over $120 if you purchased them separately, but you’ll get a big discount if you get the whole bundle.

3. MENTAL HEALTH JOURNAL GUIDES

Rose Minded created three 52 week Mental Health Journal Guides. You can pick from anxiety, depression, and bipolar disorder. In the guides, you can find weekly gratitude, emotional intelligence, self-care prompts. Use the code meagan15 to get 15% off.

4. SOCIAL ANXIETY TO SOCIAL SUCCESS

social anxiety to social success

Social Anxiety to Social Success is an eBook Kel from Anxious Lass created. I’ve read countless ways to recover from social anxiety, and I still found new, important information in her book. The best part is it’s written in a warm and relatable way.

 

 

5. BLESSING MANIFESTING DIGITAL PRODUCTS

Blessing Manifesting sells a bunch of digital products focusing on self-love and personal development, like the Self-Love Workbook Planner and Anxiety Workbook. You can either buy them in a digital version or physical copy.

 

 

6. DREAMS INTO REALITY

ebook on putting dreams into realityDreams into Reality eBook covers different topics of personal development to improve your mindset and your life. It will help you overcome anxiety, limiting beliefs, fears, and become a much happier and more positive person.

 

 

logo

Facebook | InstagramTwitterPinterest | Bloglovin’ |  YouTube

Leave a Reply

Your email address will not be published. Required fields are marked *