Try One of These Therapists' Tricks to Calm Yourself During a Panic Attack (Grab an Orange!)
Feeling a panic attack coming on can be super scary, emotional, and overwhelming. Symptoms, such as a racing heart, trembling, or shortness of breath can make you feel out of control. These therapists' or psychologists' techniques may help stop the sensations so you can feel better. One trick may work better for you than another, and you may prefer using one over another, depending on the situation. Also know that you're not alone in feeling this way, and if you're having frequent panic attacks, reach out for help.
If you are feeling anxious or depressed and need help finding help or resources, call the Anxiety and Depression Association of America (1-240-485-1001) or the National Alliance on Mental Illness (NAMI) (1-800-950-6264). You can also text "NAMI" to 741741 or email email@example.com.
How Ice Can Help During a Panic Attack
If you've never heard of this trick, this therapist explains why holding ice can help stop a panic attack by pulling you away from distressing feelings. This is a great trick to use when you're at home and have access to your freezer.
More Tips Using Ice to Stop a Panic Attack
This psychologist suggests rubbing ice along your arm or your face, which, she said in the caption, is a grounding technique that can help you refocus.
How to Use a Frozen Orange to Stop a Panic Attack
This therapist says to throw a couple oranges in your freezer. When you have a panic attack, grab one (or two) and squeeze them and pay attention to how the cold feels. Or try scratching your name in the peel, or smelling the orange to distract you until the feeling passes.
How Ice Cream and Cold Water Can Help
One of the tips this therapist suggests to stop a panic attack uses cold water, but the ice cream trick may be more intense and help faster.
Try This Butterfly Hug to Help You Cope
This therapist shared a subtle technique that can help you cope with anxiety or a panic attack, that no will will even notice you're doing.
This Breathing Technique May Prevent a Panic Attack
This psychologist offers a breathing technique that can help prevent feelings of anxiety from turning into a panic attack.
Try This As Soon As Panic Attack Symptoms Start
This therapist suggests eating sour candy or standing or laying on a prickly mat — both are effective grounding techniques.
How to Use a Rubber Band to Stop a Panic Attack
This psychologist says to wear a rubber band around your wrist, and when you feel a panic attack coming on, snap it. This short, sharp sensation can redirect attention away from your panic attack symptoms.
How to Use Walking and Song Lyrics to Help
This therapist talks about how to use self affirmations, going for a walk, listening to music, and square breathing to help a panic attack in the moment. You can use these tips wherever you are.
Remind Yourself of These Coping Statements
Thinking or saying to yourself, "this will pass," or "I'm not having a heart attack," can help you feel better and help you ride out the panic attack.