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What to do during a panic attack - Selfcare Tips

Updated: Feb 23

What to do during a panic attack - Selfcare Tips

Self-Care for Anxiety Attacks: Nurturing Your Well-Being

Anxiety attacks can be challenging, but self-care practices can make a significant difference in managing them. Here are some self-care tips to help you navigate anxiety attacks:

**1. Deep Breathing: When anxiety strikes, focus on deep, slow breaths. Inhale through your nose for a count of four, hold for four, and exhale through your mouth for four. This technique can help calm your nervous system.

**2. Mindfulness: Practice mindfulness by staying present in the moment. Acknowledge your anxiety without judgment, and use grounding exercises like the 5-4-3-2-1 technique to connect with your surroundings.

**3. Self-Compassion: Be kind to yourself. Remind yourself that it's okay to feel anxious. Treat yourself with the same compassion you'd offer to a friend in distress.

**4. Limit Stimulants: Reduce caffeine and sugar intake, as they can exacerbate anxiety. Opt for herbal teas or water to stay hydrated.

**5. Regular Exercise: Incorporate physical activity into your routine. Exercise releases endorphins, which can help alleviate anxiety symptoms.

**6. Balanced Diet: Maintain a balanced diet with plenty of fruits, vegetables, and whole grains.

**7. Adequate Sleep: Prioritize quality sleep

**8. Connect with Support: Reach out to friends, family, or a therapist for support.

**9. Journaling: Write down your thoughts and feelings during anxiety attacks. Journaling can help you gain insight and identify triggers.

**10. Seek Professional Help: If anxiety attacks persist, consider consulting a mental health professional.

Panic Attack, Stress, Anxiety Support Clinic

Online/In-person Clinic (Rickmansworth & Essex)

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