A panic attack has begun: an effective method to stop it

Panic attack/unsplash

Increasingly, stories about panic attacks of people on the street, in transport, in shopping centers, etc. appear on the network. This is a reality that we must learn to accept and interact with in order to help ourselves and people who need it.

This is what the Psychological Support Telegram channel says.

So let's share some tips that will be helpful:

1. The first and most important rule: a panic attack will definitely pass, it does not threaten health. and human life. Remember this.

2. One of the effective ways to experience manifestations is the “5-4-3-2-1” rule:

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• look around and name 5 things you see. For example, a red scarf, a green traffic light, a brown bench, etc.;
• try to catch 4 physical sensations, such as feet touching the floor, clothes touching the body, wind touching the neck, etc.;
• focus focus on 3 sounds you hear: the sound of the road, people talking around you, the door creaking, etc.;
• try to catch 2 smells and focus your attention on them;
• finally, try to focus on a certain taste: your favorite ice cream, coffee or cake.

If you notice a panic attack in a person next to you, be there for them. Help to move to a place with fewer triggers, such as sounds, lights, etc. Try doing the “5-4-3-2-1” rule together, along with several rounds of slow inhalations and exhalations.

If you find that the above actions do not help the person or the symptoms of the attack come back again and again , call an ambulance. Never leave a person alone in such a state.