Have you ever experienced a panic attack? Let’s talk about them. According to the Mayo Clinic: “A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. Panic attacks can be very frightening. When panic attacks occur, you might think you’re losing control, having a heart attack or even dying.” Sounds really intense, right? Well. That’s cause it is. And it can also be really scary. And while they aren’t life-threatening, they can be extremely quality-of-life threatening. So here are some tips that might help: 1. Try to recognize that’s it’s a panic attack. That it WILL pass. It WILL end. And that you’re OKAY. 2. Do some deep breathing. In through the nose, out through the mouth. And closing your eyes while doing this can help you feel more grounded. 3. Try the 5-4-3-2-1 coping skill. Name 5 things you can see. 4 things you can touch. 3 things you can hear. 2 things you can smell. And 1 thing you can taste. Again - to ground you and shift your focus. 4. Try to use mantras and affirmations (ie. “I have survived this before, I will survive this again”) and/or picture your happy place. A place that assists in feeling relaxed, calm, etc. 5. Try the H.A.L.T technique. Assess whether you are Hungry, Angry, Lonely, or Tired. If you are any of these things - then try to conquer them. Hungry? Eat. Lonely? Call a friend. Tired? Take a nap. And so on. 6. Talk to someone. Anyone who is loving, supportive, and validating. A person who can help you feel safe and calm. 7. See a therapist. In order to help you explore the history of your panic attacks, where they are coming from, why, and how to best help you - on an individual level. I hope this felt helpful. Remember - you’re never alone. 💛 • • • 🤍follow along for more mental health tips, tools, info, and support. • • Disclaimer: my content is for educational and entertainment purposes only. It is not therapy and it is not individual advice. • • #panicattack #panicdisorder #panicattackhelp #anxietysupport #anxietyrecovery #mentalhealththerapist #mentalhealthtip #therapistsofinstagram #therapistsofig #mentalhealthawareness

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