Strategic Psychology managing director Nesh Nikolic shares his steps for managing a panic attack. Photo: Strategic Psychology.
Having a panic attack can be a stressful and frightening experience. In this article, you’ll hear from Nesh Nikolic, Clinical Psychologist from Strategic Psychology about four steps you can take to manage a panic attack.
1. Pause. Stop what you’re doing, and if possible find somewhere quiet to sit down. Try and undertake the next three steps to help yourself move through the panic attack without resisting feelings and thoughts that may arise.
2. Start to breathe. Breathing through the panic attack is useful – take gentle breaths, slowing increasing them over time while you focus on observing your inhale and exhale. Focus on being in the moment and observing your breath.
3. Give permission for the thoughts and sensations you’re feeling to exist. Instead of trying to work through the issues you’re facing or the thoughts you’re having, try to acknowledge them and just let them be.
4. Be patient. It will take time for the physical and emotional feelings to pass while you focus on ‘letting them be’. Allowing the thoughts and feelings to arise and dissipate helps to change your relationship with them, moving from fear and avoidance to familiarity and acceptance.
“If you take these four steps, you might find that over time you develop increasing confidence in how you can approach panic attacks when they arise,” Nesh says.
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