5 techniques for tackling panic attack

5 Techniques For Tackling A Panic Attack

Thanks to the pandemic, cases of anxiety and subsequent panic attacks are on the rise. Never has there been more need to help people tackle mental health conditions such as depression and panic attacks. According to the charity Mind, it is estimated that 1 in 6 people report experiencing a mental health problem in any given week, in England alone. Essential support for mental health conditions is scarce. A lack of funding, resources and understanding in general causes situations whereby a sufferer is taken to A & E only to be discharged as there is no bed or support available.

Panic attacks can be debilitating and often scary. However, there are certain things a person experiencing such problems can do to help curb the extremity of the situation and regain control. Read on to discover the best tips for dealing with a panic attack:

What Are the Signs of a Panic Attack?

5 techniques for dealing with a panic attack
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Chest Pain

Rapid heart rate


Unable to Catch Breath

A panic attack will come on suddenly without any warning. For sufferers, a panic attack can be terrifying, as the symptoms are very similar to a heart attack (and are frequently mistaken for this).

Techniques for Tackling a Panic Attack

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1. Identify

The key to overcoming a panic attack is to quickly identify it and remind yourself it will pass. Although scary, it is not dangerous, and you will be okay.

2. Breathing Technique

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Try breathing slowly in through your nose and out of your mouth. Take long, deep and slow breaths – as many as you need. If you have a paper bag, try breathing into this.

3. Close Your Eyes

If you are able to do so, close your eyes and try to picture a safe place in your mind. This could be anywhere that comforts you. For me, it is my nan’s garden where I played growing up.

4. Play Music

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Make sure you have ‘panic attack music’ downloaded onto your phone. Better yet, some meditation music for panic attacks (there are tonnes of great ones on YouTube). When you feel able, put your earphones in and play this whilst continuing to do your breathing techniques.

5.Call Your Friend

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If you are alone and worried, call your friend for help. They can listen and reassure you until the situation passes.

Should you feel overwhelmed or are struggling it is imperative you seek help. The following telephone numbers for mental health helplines are hugely beneficial for many. They are available around the clock.

Mind: 0300 123 3393 Email:info@mind.org.uk

Sane: 0300 304 7000. Email: support@sane.org.uk


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