Panic Attack Coping Skills

May 23, 2023

It can happen at work, at home, or even in your sleep. Panic attacks are often frightening and inconsistent. One minute you may be fine, but like a light switch, the next you are anxious, shaking, and hyperventilating. For some, trying to relax, using coping statements, and doing light exercise might help with panic attacks. Read on to learn more about panic attack coping skills.

Relax

Take a deep breath, in and out. Relaxation is one way to help heal your body, mind, and spirit. Trying to relax while a panic attack is happening may seem impossible, but you need to do everything in your power to remain calm. To help you stay in tune with the world, practicing mindfulness will help you become more aware of your feelings and surroundings. Relaxing your body by breathing deeply will help you regain the control that you just lost. The more in tune you are with your body, the easier it will be to cope with panic attacks.

Positive Coping Statements

If you want to live a positive life, you cannot do that with negative thoughts. Positive coping statements can help free your brain of untrue or negative thoughts that make you feel angry, stressed, or overwhelmed. Below are a few positive coping statements that you can use to help calm yourself down and be more in control of your mind, body, and spirit:

1. These feelings may be uncomfortable, but they are normal.
2. I am in control. I will not let anxiety lead my life. I control my thoughts and feelings.
3. This may be hard now, but if I learn to cope, it will become easier.
4. Slow down and think about your needs; this is not a real emergency.
5. Just BREATHE.

Exercise

Physical activity can not only help keep your body in shape but also your mind. When you move your body, it releases endorphins that can help reduce stress and anxiety, improve your well-being, and alleviate pain. Exercising daily can slowly help reduce anxiety and decrease your panic attacks. Here are some exercises  to help prevent panic attacks:

• Walking/running
• Yoga
• Lifting weights
• Hiking
• Dancing

Try not to let panic attacks control your life. Positive coping statements, relaxation, and exercise are only a few ways to help manage your situation. If you feel you have been dealing with panic attacks for a while and cannot seem to get them under control, it might be time to consider getting extra help. Contact Laurie Grengs Counseling to get your life under control and to schedule an appointment.