Survivors

In case of a panic attack

1. Try holding your breath for 6 seconds, then breathing in slowly for 6 seconds, then slowly out for 6 seconds.
2. Continue breathing in and out in this 6 second cycle. After a minute, hold you breath again for 6 seconds.
3. Continue in this manner until the anxiety has passed.

Other things to try

• Remind yourself that your feelings are not dangerous or harmful and are an exaggeration of your body's normal response to stress.
• Try not to fight your feelings - the more you are willing to face the feelings, the less intense the panic will become.
• Remember to breathe slowly, as not doing so will lead to dizziness and breathlessness.
• Replace negative thoughts with more realistic ones. For example say to yourself, This will pass and I will be OK
• Replace negative thoughts with more realistic ones. For example say to yourself, This will pass and I will be OK
• When you find yourself thinking about the fear or panic, try using the breathing technique described above or a distraction technique such as counting backwards from 100.
• Stay in the present. Be aware of your surroundings. Notice your feet on the floor, place them firmly on the ground, and wriggle them about.

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