Help! I'm having a panic attack!

Once you recognize the cause of your panic attack, just name them. It might seem trivial but naming the discomfort has the effect of creating space from it and weakening it.

Example: I've named this feeling as 'lilly'

Let's remind ourselves that panic attacks are temporary and they shall pass too!

Now hug yourself tightly, if you want some extra comfort then grab a pillow and imagine this pillow as your little hugsy and embrace it! 

Now say this out loud with me!

"I know that this feeling is temporary and this too shall pass."

Now if you've followed step 2 then recall that we have named this emotion as Lilly right?

Then you can say this instead.

I know dear Lilly that you are temporary and you too shall pass just like a gentle dandelion.

Let's try a breathing exercise- Purposefully breathe slowly and deeply. Inhale for five counts. Hold for 5 more counts and exhale for 5 counts.

Wait for 5 counts before you inhale again.

In addition to intense anxiety, you may feel 

Shortness of breath/ hyperventilation

Palpitations

Sweating

Trembling/Shaking

Abdominal Cramps

Dizziness

Headache

Chest pain

Sensations of numbness or tingling in parts of your body

Nausea

Feeling of choking

Feeling light-headed

Fear of dying

Phew, that was a whole bunch of symptoms to discuss.

When you are having a panic attack, your mind is either in the past or the future.

So let's ground ourselves back to the present moment.

A small exercise:

Look around and find

5 things you can see

4 things you can touch

3 things you can hear

2 things you can smell

1 thing you can taste

The goal here is to be so focused that your anxious feelings melts away!

List down three things for which you are grateful at this moment.

That's easy right!

Now sit back straight, close your eyes and relax.

I want you to use the power of your imagination, the power of all of your five senses, and listen to my voice guiding you to bring you back to the here and now!

Ah! No worries !

You can either lie down comfortably or sit back straight, close your eyes and relax

I want you to use the power of your imagination, the power of all of your five senses, and listen to my voice guiding you to bring you back to the here and now!

(Link in the next stash

Just click on the link down below and you'll recieve a bonus exercise too:

Anchor link

Spotify link