Controlling your panic attacks

Panic attacks can be common – but if you experience them, there are ways to stay in control. 

Finding ways to cope

It's really normal to feel anxious sometimes. And lots of people experience panic attacks.

Panic attacks can make it seem hard to breathe. It could feel like you're going to pass out or even choke. Sometimes people feel sick or sweaty when they have a panic attack.

But however panic attacks affect you, there are ways to deal with them. You can learn how to control panic attacks. And we can help you find what works best for you. 

3 ways to help control a panic attack: 

  1. Focus on your breathing
    Take deep, slow breaths in through your nose and out through your mouth
  2. Distract yourself
    Count things, create a poem, imagine a safe place
  3. Think positive thoughts

How to deal with panic attacks

Here are a few different techniques that can help you keep panic attacks under control. They might not work for everyone – you might have to find the one that’s right for you. And often the more you practise them, the better they'll work. It can also take time to find what works for you.

 

What to do after a panic attack

If you have a panic attack, you might not want to be in the place where it happened again. But if it’s safe, try to go back. This can help you feel in control.

It might take a little while until you feel ready to do this. That’s okay. But try it. It can help. 

Watch: Bottling up emotions

Other places that can help 

  • YoungMinds is a great place to learn more about mental health and find out what support you could get 
  • TheMix has info about anxiety and panic attacks, and how to help someone who suffers from them.