A Guide to Navigating Panic Attacks with Ease
Dear
Panic attacks can feel intense, but with a few simple steps, you can manage them confidently with the following steps:
1. Acknowledge the Moment
Recognize that you’re experiencing a panic attack, not a real danger. Silently reassure yourself: This is temporary, and I am safe.
2. Seek a Peaceful Spot
If you can, step into a calm, quiet space where you feel at ease. Minimizing distractions can help you regain your center.
3. Breathe with Intention
Slow your breathing to steady your body. Try this: inhale for 4 seconds, hold for 4, and exhale for 6. This rhythm soothes your nervous system.
4. Ease Your Body
Gently release tension from head to toe. Soften your jaw, drop your shoulders, and let your muscles unwind one by one.
5. Reframe / Challenge Your Thoughts
Notice any spiraling thoughts and gently question them: Is this realistic? Shift your focus to the here and now.
6. Comfort Yourself
Speak to yourself with kindness, as you would a close friend. Try calming phrases like, I’m okay, this will pass, or I’ve got this or quote comforting words of scripture.
7. Hold On to Hope
Panic attacks don’t last forever. Remind yourself that the intensity will ease, and calm will return soon.
You’ve got the strength to navigate this. Save these steps for whenever you need a reminder, and know that you’re not alone.
Warm regards,
Uzo/CALMHAF
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About the Writer:
Mrs Uzoamaka Nwachukwu is the Co-Founder of Cope and Live Mental Health Awareness Foundation. She is a highly qualified professional with expertise as a Trained Child Psychologist, Microbiologist, Grief & Bereavement Counsellor, Depression Counsellor, Emotional Intelligence Life Coach, EMDR and CBT Life Coach, and Mental Health First Aider. Her love for children, passion and knowledge make her a leading voice in mental health advocacy.
If things are getting out of hand, please call us on +234 814 831 8965 or send us an Email at: info@copeandlive.foundation for tailored guidance.