Breathe and try these steps to bring yourself back on track when experiencing a panic attack
You are having a panic attack, follow these instructions
- Go to the fridge and get an ice cube. Hold it in your hand, and focus on how it feels. Think of nothing else, just feel the ice cube.
- If you can’t get to a fridge, find an object that you can focus on. It could be anything nearby. Touch it, feel it with your hands. Focus on how it feels like, the texture, the shape. Is it soft, or rough? Is it cold or hot?
- Breathe slowly. Breathe in , 5 seconds. Hold your breath 5 seconds, breathe out 5 seconds.
- Look around you. Describe your surroundings. What are you sitting on? What color is it? What do you see in front of you? Describe it. What do you see to the left of you?
- Look at the following pictures. Choose to gaze at the one that brings you to a happy place. Keep your eyes focused on that picture for a few minutes and think of nothing else.
- Reach out to someone if you can. Call someone that you trust, or an organization that can help.
- If you have medicine for panic attacks, take the dose that is prescribed to you and wait patiently.
- If you really can’t talk to anyone right now, what you need to do is focus on what is real, around you. Put on your favorite movie or song, go for a run or a walk, sit outside and watch the birds, cars, clouds or stars…Focus on the world around you.
- Remember, this feeling is temporary, it will pass. This is a panic attack, therefore it’s in your mind. Don’t believe it, let it pass.
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