10 Techniques To Help You Survive A Panic Attack

4. Engage The Mind

Ensuring the brain is kept busy and active is an effective strategy for mitigating panic attacks or preventing them from getting worse. Too much time to think, or overthinking, is often detrimental. There are many things to do to stay mentally active, including reading, doing a crossword puzzle, or knitting. Even more powerful is getting outside to exercise because it raises endorphin levels and allows both the mind and body to focus on something else.

3. Deep Breathing

Panic attacks are often accompanied by short, shallow breaths, which do not provide enough oxygen to the brain. It can also lead to hyperventilation. Specific techniques for deep breathing from the abdomen, which calms the mind, include breathing in deep enough for the diaphragm to help air enter the lungs. A hand placed on the abdomen will rise above the other one placed on the chest when done properly. Hold for seven counts and slowly exhale for eight counts.