What Is A Panic Attack Toolkit?
Happy Memories Box
Letters And Notes
Fragrance And Smells
List Of Distractions
The 5 4 3 2 1 Distraction
Alternate Nostril 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.
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.
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
- Eating well
- Practising meditation (I like the Calm app)
- Sleeping well (not going to bed at 1am!)
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