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> Stopping a panic attack
Stopping a panic attack
Understanding the Panic Attack
Recognize the symptoms: rapid heartbeat, sweating, trembling.
Acknowledge that you are experiencing a panic attack, not a heart attack.
Remind yourself that the feelings are temporary and will pass.
Grounding Techniques
Focus on your breathing: inhale deeply through your nose, exhale slowly through your mouth.
Use the 5-4-3-2-1 technique: identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Engage your senses: hold a comforting object or splash cold water on your face.
Positive Self-Talk
Repeat calming statements: "I am safe," "This will pass," "I am in control."
Challenge negative thoughts by questioning their validity.
Visualize a safe place or a comforting memory.
Physical Techniques
Practice progressive muscle relaxation: tense and relax different muscle groups.
Move your body gently, such as walking or stretching.
Use aromatherapy: inhale calming scents like lavender or chamomile.
Seeking Support
Reach out to a trusted friend or family member for comfort.
Consider talking to a mental health professional for long-term strategies.
Join a support group for individuals experiencing similar challenges.
Post-Attack Reflection
Journal your experience: what triggered it, how you felt, and what helped.
Identify patterns in your triggers and responses.
Develop a plan for future attacks based on what worked for you.
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