Panic attack
A panic attack = you brain’s alarm goes off even when there’s no real danger
! Remember: panic attacks peak fast (10-20 minutes) and always pass, even if it feels super intense !
Try now
- Name it: This is a panic attack. It feels awful but it’s not dangerous. It will pass. you can keep repeating this when doing the other exercises.
- Breathe slow: In through your nose 3-4s, out through your mouth 6-8s. Keep going for a few minutes. Try to breathe in your belly. (60s-120s)
- 5-4-3-2-1: name 5 things you see, 4 things you can touch, 3 your hear, 2 you smell, one you can taste. Say it out loud.
- Cold reset: splash cold water on your face or hold a cold pack on your cheeks and face. (60s-120s)
How do you recognize it
Super common
- Fast heart beat
- Trouble breathing
- Dizziness/ light headed
- Sweating
- Shaking
Common
- Pain in the chest
- Nausea or upset stomach
- Hot flashes or sudden check
- Tingling or numb in hands, feet or face
Sometimes
- Derealization → world feels unreal
- Depersonalization → like you’re outside your body
- Fear of dying or “going crazy”
When to go to the doctor?
- You’re getting panic attack more often
- You’re afraid of the next panic attack
- You start avoiding places/activities because of panic
- It’s hard to do school, work or home stuff because of anxiety
Where can I find help?
Go to Resources.
Call 912 now
if you’re in immediate danger or badly hurt
Yama of chat 918!
Bo por yama tambe òf chat ku e number 918 (Djaluna pa Djabierne 10:00-18:00, Djasabra 12:00-18:00) Anonimo i gratis pa mucha, hoben i adulto te ku 25 aña.
Chat 24/7 ku 113
Si bo no ta wòri pa papia Ingles òf Hulandes, tin un chat 24/7 disponibel pa prevenshon di suisidio.
Tips
- Talk to yourself “This is a panic attack. It’s not dangerous. "It will pass.”
- Stay put If it’s safe, don’t run away. Practice calming down where you are.
- Don’t fight it The more you accept the feeling, the faster it fades.
Exercises
- Breathing Breathe in for 4 seconds, hold for 4 seconds, breathe out for 8 seconds. Repeat 10 times. This helps calm the nervous system.
- Grounding (5-4-3-2-1) Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste
- Muscle release Tense and relax each part of your body.
- Cold reset Put ice on your skin or take a (cold) shower
- Positive self-talk Remind yourself that you are safe and that this will pass (this gets easier with practice)
