7 Steps for Coping with Panic Disorder

Below are 7 different ways to help you cope with panic disorder.

  1. Use positive self-talk – When a panic attack strikes, remind yourself that you’re not in real danger even if you feel that way. Acknowledge to yourself that you’re feeling panic and anxiety, but it will pass.

  2. Breathe deeply – Inhale slowly through your nose, then exhale gently through your mouth. Feel your abdomen rise and fall with each breath. Within a few minutes, you may start feeling better.

  3. Use all five senses – Notice five things you see, four things you touch, three things you hear, two things you smell and one thing you taste. These simple steps help keep your thoughts in the present.

  4. Relax gradually – When feelings of panic and anxiety start, tense one muscle at a time and then relax it. Repeat this until your whole body is relaxed.

  5. Stop the stimulants – Caffeine can make you anxious, keep you awake and lead to exhaustion. Nicotine and alcohol might feel calming at first but can cause agitation later. Stimulants simply make panic attacks worse.

  6. Start moving – Exercise has long been known to lower stress, one of the main causes of panic attacks. Even if you only have a few minutes, moving helps you in body and mind.

  7. Take it slow – As you slow your body and relax, your mind follows. Activities like yoga and meditation train your mind to be calm and aware.

Find Help for Panic disorder

Mercy offers inpatient and outpatient locations for mental health disorders, including panic disorder, across most communities.

Find a behavioral health clinic near you.