Breathing exercises are really good. Breathe in slowly for seven seconds through your nose, and out for eleven seconds through your mouth.
Distraction techniques are good. Try to focus on something around you, look at the shape of it, the texture, describe the colour of it. Just focus on that and nothing else. Let any other thoughts you have float out of your mind, not clinging to it or actively pushing it away. It's difficult, but once mastered is effective. It's good to practice it every day, when you're feeling fine, so that when you have a panic attack it can help. It's called being "mindful" and is a skill taught in CBT/DBT.
|
