The only thing you definitely should not do during a panic attack

You start to sweat, breathe faster, and your thoughts are racing in a hundred directions per hour. Panic attacks can be very unpleasant and cause a lot of discomfort. But what you definitely should not do in such a case?

That's actually the hardest thing there is, but you shouldn't focus too much on that attack. Sometimes it doesn't escalate. Sometimes you naturally come out of it completely.

Because if you think you are panicking, you will become more panicked. It's a vicious circle. You reinforce your own unpleasant thoughts by constantly dwelling on them and repeating all the unpleasantness. By fully concentrating on your physical symptoms, you can amplify them. Try to redirect your attention elsewhere: go outside, take a walk, do something completely different from what you were doing. This increases the chance that your panic attack won't escalate completely.

So don't get stuck in yourself or in the same moment. Break your moment.

Furthermore, you can try:

Breathe slowly and deeply: inhale through your nose and exhale through your mouth to regulate your breathing.

Grounding techniques: focus on your surroundings and name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

Positive self-talk: remind yourself that the panic attack is temporary and that you are safe.

Seek support: talk to someone you trust about what you are experiencing.

It's always a good idea to seek professional help if you regularly experience panic attacks. A therapist can teach you techniques and strategies to cope better with panic. You got this.