You are safe
A panic attack feels terrifying, but it cannot hurt you. Your body is flooded with adrenaline that has nowhere to go. It will peak within a few minutes and pass.
During an attack
Try not to fight it. Instead, anchor yourself.
- Place one hand on your chest, one on your belly.
- Breathe out longer than you breathe in.
- Look around and name 5 things you can see.
- Remind yourself: this is a wave. It will pass.
After
Be very gentle with yourself. Rest. Drink water. Eat something. Panic attacks are exhausting — treat yourself the way you would treat a friend.