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

2. Take slow, deep breaths, focusing on inhaling and exhaling completely.

3. Continue breathing slowly and deeply until you feel calmer.

4. Use Positive Self-Talk

5. Remind yourself that the panic attack is temporary and will pass.

6. Tell yourself that you are strong and capable of handling this.

7. Use positive affirmations to boost your mood and self-confidence.

8. Distract Yourself

9. Find something to distract yourself, such as a calming activity or a fun hobby.

10. Engage your senses by focusing on things you can see, hear, smell, taste, or touch.

11. Take a walk in nature or listen to soothing music.

12. Seek Support

13. Talk to a friend or family member about what happened and how you're feeling.

14. Having someone to listen to you can be very helpful.

15. Consider joining a support group for people with anxiety disorders.

16. Get Professional Help

17. If you're struggling to cope with panic attacks, consider seeking professional help.

18. A therapist can help you understand your panic attacks and develop coping mechanisms.

19. Medication may also be helpful in reducing the severity and frequency of panic attacks.

20. Additional Tips

21. Avoid caffeine and alcohol, as these substances can worsen anxiety.

22. Get regular exercise, as physical activity can help to reduce stress and improve mood.
23. Eat a healthy diet, as eating nutritious foods can help to improve your overall health and well-being.
24. 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.