Mental first-aid during a panic attack

Does this sound familiar: Your heart is pounding, hands are sweating, legs feel  numb, arms are weak, face is tingling and nothing makes sense all of a sudden? Maybe you even feel like you're out of your body and losing all connection to reality?

You're having a panic attack. Say this out loud: "I am having a panic attack." 

That's a start. Now you know what it is, and that it's only a panic attack. It's okay. It usually peaks in about 10-15 minutes, so this will not take long. Look at the clock: in only 30  minutes you will feel a  lot better.  For now it's important to understand that you're okay, and this will pass. 

Let's say that out loud too. "I am okay. This will pass." Repeat that a few times.

You are okay. Like energy, like a feeling, like a scent: this will pass.

Grounding

Now let's focus on something. Pick something up, something close to you: grab the shirt you're wearing, a pillow, a pen... anything. Touch it, and consider how it feels. Is it soft or hard? What kind of texture does it have? Can you stretch it? If you press on it, does it yield? What kind of sound does it make if you move your fingers over it?

Perhaps you can close your eyes for a while to better focus on the feeling and sound of your item. 

Then move onto another part of the item. A seam of your shirt, the leg of the table, a corned of the pillow. How does this part feel? Why is it there? What's its purpose? Why is it different than the part you touched before? 

When you are done, let's look at the item. How does it look? Can you name the colors it has, and the materials it's made of? 

If you'd like, you can find another object to examine, or even make one yourself. 

Good. What you have been doing is called grounding: getting back in touch with your environment. You are safe, and you will be okay. If needed, remind yourself that you can do everything, you are not limited by this experience. A panic attack is just a mental sneeze. 

Getting that breathing under control

See? You're still here. You're okay, and it will get much better.

Now let's work on your breathing. During a panic attack we tend to breathe in... and then kind of forget to breathe out again. All that CO2 is piling up and making you feel fidgety and tingly. So let's change that. 

What's your favorite song? If you can't decide now, pick a song, or a piece of music. The annoying music from that old commercial is just as good as the newest radio hit, or the theme song to your favorite TV-show. Just pick one, and sing it out loud. 

I'm not kidding: just sing. While singing, you breathe out automatically. You'll start to regulate your blood pressure, your heartbeat and your breathing. No one cares about the lyrics. Just sing, sing, sing!

If you get tired of singing, go back to grounding. Alternate until your heart no longer feels like it's  bursting and you can reliably stand up.

Aftercare: panic attach hangover

After about 10-15 minutes your body is starting to be exhausted. You might be shaking, feeling weak, have cold fingers and toes, and generally feel like you cannot stay still. That's adrenaline, and it's really awesome because it keeps us alive. However, we don't need it now. 

Just shake it off. I mean literally: shake your hands, your legs, your booty. It will feel nice because you're moving, and it gets rid off the adrenaline. You can also take a cold shower, or splash cold water on your face. Unpleasant, but effective.

By now you probably feel like you've ran a marathon, and that's normal. Panic attacks require immense amounts of energy, so of course you would feel it afterwards! You've tensed your muscles for quite a while. So let's rest.

Start small. Ensure your shoulders are not pulled up to your ears: just relax your shoulders. Good.

How about your fingers, are you clenching your hands in fists? Open your fingers, shake your hands, let your arms hang.

Go through the rest of your body, relaxing and shaking off the remaining adrenaline. Let your blood flow restore itself. Welcome the tiredness and accept it. You don't need to fight it and pretend you're doing GREAT thank you it's AMAZING. It's not. That's okay.

When you're done, firstly remind yourself that you made it through. You had a lousy time of it, yes, but you pulled through because you just are that good :) Then... what do you feel like doing? Just do it. If you want to rest, rest. If you want to go on with your daily tasks, do that. Enjoy yourself, and know that you got this. You're a champ!