A panic attack is a surge of adrenaline.

It feels dangerous, but it is NOT!!!

Panic rises. Peaks. And falls. Like a wave.

The goal is not to force the wave away. The goal is to ride it out.

5 Tips to use during a panic attack:

1.) Stop Fighting the Feeling

Instead of telling yourself:

“I need this to stop.”

Try saying this instead:

“This is uncomfortable, but I can allow it.”

Fighting panic/suppressing the symptoms often adds more fear to the fear!!!

2.) Let the Sensations Exist

Your heart may race. Your chest may tighten. You may feel dizzy, shaky, unreal, or disconnected.

These are adrenaline sensations.

NOT signs of danger.

Try saying to yourself:

“I can make space for these feelings.”

3.) Don’t Rush to Distract Yourself

Constantly trying to escape, distract from, or shut down the panic can accidentally teach the brain that the anxiety is dangerous and must be avoided.

Instead of escaping the feeling, practice staying with it safely.

4.) Remove the “What If”

Panic grows when the brain treats sensations like emergencies.

Instead of saying:

“What if something is wrong?”

Try saying this instead:

“This is anxiety doing exactly what it is supposed to do.”

You do not need to escape the feeling to be safe.

5.) Allow the Wave to Peak

A wave cannot rise forever. Your nervous system will eventually settle, even if it feels intense in the moment.

The less fear added to the sensations, the faster the wave tends to pass.

Hope this helps!!

❤️❤️❤️ Follow @HowToBeatAnxietyBlog on Instagram for more anxiety support & education.

Need personalized help with panic attacks? Get more information here: Virtual Therapy in CT and NY

Not sure what type of therapy you need? Check out my care navigation sessions! Available nationwide! Care Navigation Sessions

Your cheerleader,

Andrea