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Ten Tools That Help Relieve Panic Attacks

Wouldn't it be nice to relieve panic attacks both in frequency and severity? Here are 10 tools to help you relieve panic attacks. Take a look.

How can coping tools help relieve panic attacks? Especially since most panic attacks feel like they come out of the blue, even though there is usually a trigger. The trigger is that you are scared of panic attacks. And why wouldn’t you be? They are one of the most uncomfortable experiences on this planet. Having a list of tools can help reduce the number of panic attacks you experience and help you feel less afraid of the panic coming.

10 Coping Tools for Panic Attack Relief

These coping tools will help you avoid panic attacks in the first place. Some of them you should do every day as part of good self-care. Others will help when you enter new situations or relationships. Put them all in your anti-anxiety toolkit and feel more in control.

1. Have an exit plan. Sometimes knowing we have a plan to leave a situation helps us not be so afraid of trying something new. For example, know you can excuse yourself, you can have your own car to drive home, or you have a friend to support you can make all the difference. We are often scared to get anxiety and not be able to do anything about it.  We are afraid of being out of control. Making a plan will make you feel more in control and this counters the anxiety.

2. Have someone you can count on ready to call. In fact, have several, in case the one is busy. Someone who knows about the anxiety and can tell you you are okay, or even better–someone who can make you laugh.

3. Spend time with your pet. Animals tend to ease anxiety. So spend as much time with a friendly animal as you can. Here are some animal activities to enjoy: keeping a pet, bird watching, going to an aquarium, etc. (Animal Therapy: Easing Anxiety With An Animal)

4. Interact with water. There is something about water that stops the energy of panic.  Sometimes crying releases it (tears). However, consider taking a hot bath or shower for immediate relief. Also drinking hot soup or a hot drink (non-caffeinated) can help.

5. Have a tranquilizer with you. Knowing you have anti-anxiety medication to calm you down within 15 minutes can help you not be afraid of anxiety.  Again, we are afraid of being out of control of our anxiety so just knowing you have the medicine is all you need (With Anxiety, You Do Have Control). Panic needs you to be scared of it for it to stay.

Wouldn't it be nice to relieve panic attacks both in frequency and severity? Here are 10 tools to help you relieve panic attacks. Take a look.

6. Give yourself a massage or have your loved one give you one. This really calms the nerves and calls our attention back out of the anxious mind and into the body.

7. Forward bend. Like a fetal position, any forward bend in yoga counters anxiety. You can get in child’s position (see photo).

8. Stare at yourself in the mirror. This is called tratak meditation. It helps build trust in yourself. Do this when you are calm to prevent anxiety and panic.

9. Go for a walk. Get a change of scenery and use up some of that excess energy. The biology of fear indicates the release of adrenaline makes your body want to do something. Doing something and feeling a sense of control on the account of that activity is by far the best thing you can do for a panic attack.

10. Laugh. Watch some funny videos on YouTube. Laughter and anxiety cannot live in the same moment together!

What did I forget? What’s worked for you?

I blog here: Heal Now and Forever Be In Peace
and here: Anxiety-Schmanxiety Blog,
share here: Twitter @JodiAmanGoogle+
and inspire here: Facebook: Heal Now and Forever Be in Peace.

216 thoughts on “Ten Tools That Help Relieve Panic Attacks”

  1. Hey I have up to 3 panic attacks a night and to stop them I play my instuments what ever time of night day minute hour that really helps me if anyone plays an instrument I would recommend it !! But when I don’t have them this really helped so thankyou!!!

  2. I always have panic attack, and it disturbs my everyday activity. I need help. Does it not have cure because I have tried everything possible

  3. This articles is great.
    This is true about what you said about water here “hot bath or shower for immediate relief” You need to be friend with water evrytime, relate with it and it will really help.
    Thanks for this post.

  4. Hey i keep on having anxiety attack i keep thanking negative though i just need help it hard deal with this my friend and family thank im crazy it like im going crazy please someone help me

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