Anxiety, Panic Attacks and Panic Disorder – Part 6/6 Tips to help with Panic Attacks

Tips to help with panic attacks

  • Slow your breathing down as much as possible – try breathing through a straw or into a paper bag. Take slow deep breaths
  • Remind yourself that the panic attack is temporary and it will pass
  • Educate yourself on anxiety and panic attacks
  • Avoid nicotine and caffeine as much as possible
  • Recognise that you are beginning to panic, remind yourself you are not in danger and that panic attacks aren’t life threatening
  • Remember that you aren’t alone, lots of other people also suffer from panic attacks
  • Relax your body as much as possible
  • Focus on something other than your body and the symptoms. Try naming one thing around you that starts with each letter of the alphabet
  • Meditation or yoga can be helpful in teaching you to relax
  • As much as possible try not to avoid situations where panic has happened
  • Make exercise a regular part of your daily schedule
  • Talk to your GP to ensure there aren’t any medical conditions that might be causing your symptoms.

If you are experiencing any difficulties with anxiety, panic attacks or other mental health issues and would like help please contact Sherry-Lee Smith on 042 135 1020 or smith.sherrylee@gmail.com

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Mt Lawley Counselling Centre

13 Alvan St

Mt Lawley, Perth Western Australia 6050

Sherry-Lee Smith

Registered Psychologist