Feeling Anxious- Managing Panic Attacks

Panic attacks can be incredibly hard and uncomfortable to experience, and unfortunately often they are almost impossible to prevent.

Written below are some ideas to support you to feel more comfortable and begin to manage your panic attacks.

Taking Steady Breaths

• Focus on exhaling slowly to the count of five.

Repeat a Mantra/ Prayer

• you could tell yourself:
• I can do this
• I am safe
• This will pass

Relax your Muscles

• Find a quiet place.
• Focus on letting go of the tension in each part of your body, one step at a time.

Ground yourself

• Focus on 4 things you can see
• 3 things you can touch
• 2 things you can hear
• 1 thing you smell 

Get Moving

• Go for a short walk
• Put on some music and dance!

Distract Yourself

• Count down backwards from 100
• Call a friend
• Watch a movie
• Eat something you enjoy

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