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 !
How to 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”
Where can I find help?
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)
Experiences
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