What are some coping strategies for panic attacks?

What are some coping strategies for panic attacks?

There are several effective coping strategies for managing panic attacks. Would you like to hear about breathing techniques first?

Yes, please! How do breathing techniques help?

Breathing techniques can help calm your nervous system. One common method is the 4-7-8 technique: inhale for 4 seconds, hold for 7, and exhale for 8.

That sounds helpful! Are there any other strategies I can use?

Absolutely! Grounding techniques, such as the 5-4-3-2-1 method, can also be effective. It involves identifying 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

I’ll definitely try that. What if I have a panic attack in public?

If you find yourself in public, try to find a quiet space to practice your breathing techniques. It can also help to carry a small object to focus on, like a stress ball.