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

February 1, 2024March 10, 2026 Advocate

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.

Featured Advocate

Coping Skills Masterposts: Panic Attacks, Flashbacks & Dissociation

Table of Contents The Basics Breathing Skills Calm Breathing 2-to-1 Breathing Grounding Skills Statements of Presence Body Engagement Body Scan 5-4-3-2-1 Skill B.O.L.R.A.I Grounding Objects Katniss Skill Bilateral Stimulation Bilateral Tapping Meditative Walk Progressive Muscle Relaxation Misc. Coping Skills Movement Splash Cold Water Distraction The Basics Feel emotions & have thoughts. When we deal with … 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