Panic attacks can be overwhelming and debilitating, but there are effective ways to manage them. Here are three simple strategies to help you deal with panic:.

1. Practice Deep Breathing Exercises

Deep breathing exercises can help calm your mind and body during a panic attack. Find a quiet place where you can sit comfortably. Close your eyes and take a deep breath in through your nose, slowly counting to four.

Hold your breath for a count of four, then exhale slowly through your mouth for a count of six. Repeat this for several cycles until you feel more relaxed.

Incorporate deep breathing into your daily routine to help prevent panic attacks. Take a few moments each day to sit quietly and focus on your breathing. This can be especially helpful when you’re feeling anxious or stressed.

2. Use Positive Self-Talk

When you panic, negative thoughts can race through your mind, making the situation feel even worse. To combat these thoughts, use positive self-talk to calm yourself down. Try saying reassuring phrases to yourself, such as:.

“I’m safe. This will pass.”
“I’ve gotten through this before. I can do it again.”
“I’m in control of my thoughts and emotions.”

Repeating these types of phrases to yourself can help shift your mindset and mindset and reduce the intensity of your panic symptoms.

3. Engage in Grounding Techniques

Grounding techniques are a simple and effective way to bring yourself back to the present moment during a panic attack. These techniques engage your senses to help you focus on the here and now. Try these grounding techniques:.

Look around the room and name five objects you see.
Focus on the sensations in your body, such as the feeling of your feet on the ground or your hands on your lap.
Listen carefully to the sounds around you, and try to identify three distinct noises.

Engaging your senses in this way can help you feel more grounded and reduce the intensity of your panic symptoms.