Recovering After a Panic Attack

Panic attacks can be a frightening experience, leaving you feeling shaken and anxious. However, there are several steps you can take to calm down and recover after a panic attack.

1. ### Breathe Deeply

• Take slow, deep breaths, focusing on inhaling and exhaling completely.
• Continue breathing slowly and deeply until you feel calmer.

2. ### Use Positive Self-Talk

• Remind yourself that the panic attack is temporary and will pass.
• Tell yourself that you are strong and capable of handling this.
• Use positive affirmations to boost your mood and self-confidence.

3. ### Distract Yourself

• Find something to distract yourself, such as a calming activity or a fun hobby.
• Engage your senses by focusing on things you can see, hear, smell, taste, or touch.
• Take a walk in nature or listen to soothing music.

4. ### Seek Support

• Talk to a friend or family member about what happened and how you're feeling.
• Having someone to listen to you can be very helpful.
• Consider joining a support group for people with anxiety disorders.

5. ### Get Professional Help

• If you're struggling to cope with panic attacks, consider seeking professional help.
• A therapist can help you understand your panic attacks and develop coping mechanisms.
• Medication may also be helpful in reducing the severity and frequency of panic attacks.

6. ### Additional Tips

• Avoid caffeine and alcohol, as these substances can worsen anxiety.
• Get regular exercise, as physical activity can help to reduce stress and improve mood.
• Eat a healthy diet, as eating nutritious foods can help to improve your overall health and well-being.
• Get enough sleep, as sleep deprivation can worsen anxiety and make panic attacks more likely.

Remember: Panic attacks are a common experience and there is help available. With the right strategies, you can learn to manage your panic attacks and live a full and happy life.