What Is A Panic Attack Toolkit?
Happy Memories Box

Photos
Letters And Notes
Happy Memories
Keepsakes
Fragrance And Smells
List Of Distractions

The 5 4 3 2 1 Distraction
Breathing Techniques
Alternate Nostril Breathing
Deep Breathing
This one is exactly what it says on the tin. Take a deep breath in through your nose and let it out through your mouth whilst counting to 5. The NHS has a page dedicated to breathing exercises for stress that you can check out.
Alphabet Backwards
Other times when I feel a panic attack coming on, I try and recite the alphabet backwards. This definitely helps distract me, but only because I get annoyed when I can’t do it!! For some, this will be pretty simple, but I really struggle.
Other Options
There are many other things that you can also do to help with panic attacks. These are the more obvious things like;
- Looking after your mental health
- Avoiding caffeine, alcohol and smoking
- Exercising
- Eating well
- Practising meditation (I like the Calm app)
- Sleeping well (not going to bed at 1am!)
Conclusion
I hope that you have found this guide on Putting Together Your Panic Attack Toolkit helpful. These are all things I do that I have found helpful, but this is just a guide, so include whenever works for you.
By having this in place, you will hopefully be able to distract or ease yourself through a panic attack as soon as you start feeling those symptoms and sensations of a panic attack creeping in.
I know that it can feel like you’re having a heart attack when having a panic attack, but just use your tool kit and remind yourself that you are strong, brave and capable and these feelings will pass.
Remember, if you are struggling or having a panic attack, please do not suffer in silence. Please reach out to a friend or family member. I have also included some helpful numbers and websites below:
- Samaritans – Call 116 123 for support 24/7
- Shout – Text ‘Shout’ to 85258 for support 24/7
- Calm – Call 0800 58 58 58 or use webchat for support from 5pm to midnight, 365 days a year
- Mind – Call 0300 123 3393 for support from 9am-6pm Monday to Friday.
Before you go, make sure that you check out my other posts on mental health that may be helpful to you:
- 14 Ways To Look After Your Mental Health
- What To Expect From Therapy – My Experience
- How To Support Someone With Depression Or Anxiety
- The Changing Of The Seasons
- Is It Okay Not To Be Okay – COVID edition
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Cover Photo by Annie Spratt on Unsplash
17 comments
Love this! I use mine for when I’m feeling suicidal ❤
Thank you so much for this! Recently I’ve started to experience more panic attacks and i’ve never though of making a toolkit. The Name 5 Things sounds amazing and useful!
Thank you!
Loren | Plaid and Sugar
I’m sorry to hear that you’ve been having panic attacks. I hope you find the toolkit helps, it definitely helps me. Name 5 things is definitely my favourite, I find it so grounding and really distracts me ❤️
This is such a great idea. My dog passed away recently and he always seemed to know when I would be having a panic attack and help calm me down but now I’ve been trying to figure up something to help now I don’t have that option. Think I’ll be creating my own kit soon.
Oh I’m so sorry to hear about your dog. Dog really are intuitive, aren’t they? I hope the toolkit helps you ❤️
These are such good tips! I’m trying to work out more and go to bed at a decent hour. But I love the idea of having a box full of memories and good things to turn to when you’re close to a panic attack.
Thank you. I love my memory box, it really does help. Getting enough sleep is super important but can be so difficult to do!
This is really helpful. I used to have panic attacks regularly and while it’s gotten significantly better in the last few years, I do still get this. I will remember these the next time I feel a panic attack coming on.
Oh I’m sorry to hear about your panic attacks but glad that they’re getting better now. Hopefully these will help next time. If I can’t get to my memory box, my favourites are the name 5 things and the alphabet backward. I think the alphabet one works because I get stressed that I can’t do it!! xx
These are brilliant ideas, thank you for sharing! I love the thought of going through old memories to distract you and make you feel calmer. Alternate nostril breathing is such a relaxing thing to do, I also learned it on Yoga With Adriene and it’s such a handy tool to know when things get overwhelming. Fab post! <3 xx
Bexa | http://www.hellobexa.com
Thank you very much! Memories and photos are always such a lovely distraction ❤️ I really like that breathing technique as it gets me thinking about what I need to do next 🤣🤣 xx
This is a really helpful and informative post. Although I’ve never really suffered from panic attacks, I’ve had anxiety attacks before, sometimes lasting hours! Breathing techniques have always really helped me 😌 I love the idea of having a memories box or objects that make you feel safe and happy xxx
Thank you! I find that my mind goes blank when I am about to have an attack so having the handy box there already to distract me really helps xx
This is such sound advice. I love the idea of the memories and photos etc, something like that would be so grounding which is going to be so helpful in that moment x x
Thank you so much. It’s so easy to forget what to do when you are in that moment and looking at photos is always a lovely distraction xx
this came just in time, lately I have more panic attacks then usual. Thank you for your tips!
I’m sorry to hear that you’ve been having panic attacks but I’m glad that you’ve found the tips helpful ❤️