•try to focus on the things that surround you. if the touch calms you down, you can take the object in your hands, feeling its surface and texture;
• the heaviest feeling of panic (this does not apply to prolonged panic attacks) as a rule, it lasts only 25-30 seconds, so you can close your eyes and count to forty, breathing steadily;
• open the window to breathe fresh air and remain it on its place for 10 minutes;
•a widespread method: when you feel on the verge of a panic attack, imagine that you are addressing her: “come on, come on! get started!” so you literally set yourself up for the fact that it won’t get worse, and your body can relax;
• don’t try to escape the symptoms you are experiencing. let yourself cry if it’s the only thing that you need now. you can’t just take them away, so let yourself go through it, no matter how gross it would be;
•most of all, when it happens in crowded places, for instance, in the subway, it is important to remember that people do not judge you and do not squint on you. even if they look at you, don’t think that they treat you in bad way. if you would like to, imagine them wearing hilarious outfit.
• choose any know that your heart desires and take attention to its words. scroll through the text in your head over and over again. pay especial attention to the melody, try to hear minor sounds. you can also just turn on relaxing music - lie on the bed and do meditation, for instance.
• think about three things you hear, three things you can feel, and three things you can see;
• try to first tense and then relax certain muscles. do this with different parts of the body: from the heels to the forehead. this can calm down anxiety:
• if you have been experiencing anxiety for enough time to understand what is causing the problems and what are your triggers, explore how and when exactly your panic attacks appear. by find the reason of that, sometimes you can predict the anxiety and do everything to avoid it. (you can use both the above methods and any other - anything that can distract you)
• try telling the alphabet backwards.
to sum up, i would like to mention that it is really significant to stay mentally and physically healthy. so, take care of yourself on its fullest and find the opportunities to get professional therapy at least 1 time in 3 months 🤍