How To Cope With Panic Attacks

1. Leave the situation

- If you feel unsafe where you currently are, move to a safe place

2. Ground Yourself

Some Grounding Exercises:

- Look around for 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

- Take ten slow breaths. Focus your attention fully on each breath, on the way in and on the way out. Say number of the breath to yourself as you exhale.

- Get up and walk around. Take your time to notice each step as you take one, then another.

3. Practice mindfulness

- You can use apps like Headspace or Pacifica. There are also mindfulness tracks on 7cups which can be found here: https://www.7cups.com/exercises/mindfulness/?showlist=1

4. Picture a safe and happy place

- Picture what the place looks like. Where is located? What is unique about this place?

5. Exercise

- Only exercise when you feel like you are able to breathe

- Try a light exercise such as doing a couple jumping jacks or going on a walk around your neighborhood

6. Seek professional help

- If panic attacks are frequent/severe, seek medical attention