Coping Skills: Panic Attacks

The structure of this advice was based on the article by HelpGuide.org EducationRelaxation TechniquesIn The Moment Coping SkillsBasic Calm Breathing:2-to-1 BreathingCyclical SighingB.O.L.R.A.IBody EngagementDARE MethodDefuse AllowRun towards itEngageSelf-CareExerciseSleepTrigger FoodsSupport NetworksConclusionCitations: Panic attacks are stressful, overwhelming and can become disrupting to normal life. They are relatively common, even more so for those of us with a history … Continue reading Coping Skills: Panic Attacks

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Symptom Explainer: Panic Attacks

Panic attacks are episodes of severe overwhelming fear. Symptoms develop fast and reach their peak within 10 minutes. They rarely last more than an hour, typically lasting for 20 to 30 minutes.

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Coping Skills Masterposts: Panic Attacks, Flashbacks & Dissociation

Table of Contents The BasicsBreathing SkillsCalm Breathing2-to-1 BreathingGrounding SkillsStatements of PresenceBody EngagementBody Scan5-4-3-2-1 SkillB.O.L.R.A.IGrounding ObjectsKatniss SkillBilateral StimulationBilateral TappingMeditative WalkProgressive Muscle RelaxationMisc. Coping SkillsMovementSplash Cold WaterDistraction The Basics Feel emotions & have thoughts. When we deal with flashbacks and panic attacks we tend to want to make the emotions go away or immediately stop the anxious … Continue reading Coping Skills Masterposts: Panic Attacks, Flashbacks & Dissociation

June 19, 2018February 6, 2020 Advocate

Coping Skills: Grounding

You can do grounding skills periodically throughout the day even when not experiencing a flashback, dissociative or anxiety attack. Reminding yourself your good and safe, and feeling like your in your body and in the moment can be a preventive measure. Remind yourself where you are, so like: I am in my apartment, at the … Continue reading Coping Skills: Grounding