What to do in a panic
If you feel a panic come on, put this advice into action as quick as you can. Nip the panic in the bud. It may help if someone can run through these steps with you. If you are alone, say them aloud.
Actions
- If you feel the panic coming on - stand your ground - don't let it make you run away.
Body
- Keep your breathing under control - slow, normal breaths.
- Each time you breathe in; say, "I'm in control".
- Each time you breathe out, say "relax"
- Relax your body - drop your shoulders, let your muscles go loose.
Thoughts
- Imagine pushing the panic from the top of your head, down through your body and out through your toes.
- Keep your thoughts under control.
- Say - "I'm having a panic attack. I feel awful but nothing bad can happen. I know what to do. I can control this. It will pass"
Fight the panic all the way. Rule it - don't let it rule you.
