Fear of a Panic Attack

There are real dangers in our world. It is also true that we can have a nervous system that is overwhelmed.

The stress of years has built up and we can't handle things

Panic attacks is an urgent plea to intervene and bring the level of anxiety down

Children aren't able to withstand high level threats like bullying on their own

Panic attacks are high cost socially: they are hard to hide, we are shamed for them

Panic attacks are terrifying. Something is taking over and we feel we can't control it.

Emergency relief -write these down on paper or your phone and keep it with you to remind yourself

Box breathing Exhale 4 seconds, hold 4 seconds, inhale 4 seconds, hold 4 seconds. Do this several times.

Feel the warm of your own hands, hold your own hands. Notice your feet on the floor.

Look for 5 things that are the color red.

Get up and move around

Stand. Inhale your arms up then relax them back to your side as you exhale

Stand up and shake it out. Let your whole body move.

Throw the panic down out of your body - hands above head with fists clenched - exhale and throw it down, open your hands

Use a syllable like Vooo as you exhale at least six seconds

Connect with someone you trust


After we've experienced a panic attack, we naturally are afraid it will happen again

Prepare ahead by running a slow motion movie in your mind and use your tools as you feel uneasy

Practice these ahead of time so you'll remember to use them

The key is to strengthen your system when you're not in the situation. You'll be resilient and able to handle it.

These practices are complementary to any medication you may be using. 

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