Having a Panic Attack Right Now?
You do not need to do everything on this page. Choose one simple tool and take it one step at a time.
Slow Your Breathing
Let your breathing become gentle and steady. You do not need to take unusually deep breaths.
- Breathe in gently through your nose.
- Breathe out slowly through your mouth.
- Keep going at a pace that feels comfortable.
If counting helps, count slowly from 1 to 3 as you breathe in and again as you breathe out. Try this for a few minutes.
Ground Yourself in the Room
Take your time. Find:
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
If that feels like too much, choose one thing you can see and describe it slowly instead.
Focus on One Safe, Visible Thing
Choose an object near you, such as a cup, picture, door or tree.
- What colour and shape is it?
- What texture does it have?
- Can you see any small details or marks?
- How would you describe it to someone who could not see it?
Keep bringing your attention back to the object whenever your thoughts pull away.
Words to Repeat to Yourself
Read these slowly. Choose the one that feels most helpful and repeat it.
- This is a feeling of panic. It will pass.
- I only need to get through this moment.
- I can let the feeling rise and fall without fighting it.
- I am focusing on what is around me right now.
Understanding Anxiety Triggers
One of the first steps in managing anxiety is recognising what sets it off. It could be certain situations, environments, or even specific thoughts. By identifying these triggers, you can start developing strategies to manage or avoid them when possible.
Some common triggers include:
- Lack of sleep
- Poor diet
- High-stress environments or deadlines
- Social situations or large crowds.
- Overuse of caffeine or alcohol
Journalling or using mood-tracking apps can help you spot patterns and better understand your unique triggers.
What Can Make Anxiety Worse
It’s just as important to know what might intensify your anxiety so you can try to steer clear of these habits or situations:
- Avoiding the Issue: It might feel easier to dodge your worries, but unresolved concerns often grow in your mind, making anxiety worse.
- Overuse of Technology: Too much screen time, especially scrolling through social media, can heighten feelings of inadequacy or FOMO (fear of missing out). Plus, late-night screen time can disrupt sleep, which makes anxiety harder to manage.
- Excess Stimulants: Coffee lovers, beware! Too much caffeine can mimic anxiety symptoms like a racing heart or restlessness.
- Perfectionism: Setting impossible standards for yourself can increase pressure and feed feelings of failure or worry.
Helpful Self-Help Strategies
There’s no one-size-fits-all answer for anxiety, but here are some proven methods that might help:
- Practice Gratitude: Taking a few moments to write down what you're thankful for can shift your focus from stress to positivity.
- Build a Routine: A predictable daily schedule can bring a sense of stability. Include time for relaxation,hobbies, and self-care in addition to work and responsibilities.
- Set Small, Achievable Goals: Feeling stuck or overwhelmed? Break tasks into bite-sized pieces. Completing even one step can boost your confidence and give you momentum.
- Move Your Body: Exercise doesn’t have to mean hitting the gym. A walk around the block, dancing in your living room, or even some gentle stretching can help release feel-good hormones like endorphins.
- Limit the ‘What-Ifs’: Anxiety often feeds on worst-case scenarios. Challenge these thoughts by asking yourself, What’s the best that could happen? Reframing your thinking can reduce worry.
- Build a Supportive Environment: The people you surround yourself with can influence your mental state. Seek out friends, family, or community groups that uplift and support you.
- Create a Safe Space: Having a calming space at home—a comfy chair, soft lighting, and maybe a plant or two—can give you a place to retreat when you’re feeling overwhelmed.
- Take Control of Your Inputs: Be mindful of what you watch, read, and listen to. Avoid doom-scrolling or watching overly stressful news. Instead, opt for uplifting media or calming podcasts.
It’s Okay to Seek Help
Self-help is powerful, but it’s not a substitute for professional care if your anxiety feels unmanageable. Speaking with a therapist or counsellor can provide tailored strategies and emotional support. Many people also find relief through therapies like Cognitive Behavioural Therapy (CBT) or medication prescribed by a healthcare professional.