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Niharika S. @niharika_shar...

Panic Attack Protocol

1. Sit down on the floor with your back against a wall or something sturdy. Allow your weight to fully drop onto the floor. You may lie down if that feels easier.

2. Say out loud- 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste. If this feels difficult, start naming 10 colours you see around you.

3. Take some deep breaths, inhale through your nose and exhale through your mouth until you somewhat feel like you can get up.

4. Wash your face with cold water / put an ice pack on your face / hold ice in your hands.

5. Call a trusted person

You can do this even when you’re not hyperventilating but are feeling anxious or overwhelmed.

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2 replies

Simple @simple_25

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Thanks !
Add some more +
1. If you are with some trusted person like you brother, sister, mom dad, boyfriend/girlfriend, best friend…you can hug that person it gives you relief and sense of protection too, a tight hug is also helpful but it depends on peoples if they feel good or not.

2. Deep breathing is always helpful, but it can also happen that you may not be able to catch your breath, sometimes you breath faster in panic attack, so don’t worry it’s normal.

3. After suffering with a panic attack, never over work yourself, try to lay down on your bed in a relaxed position. And drink lemon water, I don’t know but it helped me, I felt so fresh after drinking it.

4. Most importantly, if you have something in your mind because of which you feel so disturbed, please let it out …say it to your trusted ones.

Profile picture for Now&Me member @niharika_sharma

Niharika S. @niharika_shar...

β€’

Thank you for adding more points to it. It’ll help many people 😊

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