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Your heart is pounding, you can't catch your breath, the world around you feels strange... It feels like something terrible is about to happen. This is a panic attack. Only those who have been through it know just how terrifying this feeling can be.

But today, we're going to learn how to control this terrifying moment. The days of being scared and running from panic attacks are over. Today, we'll learn, step-by-step, some techniques that will help you calm down the moment a panic attack starts.

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Step 1: Don't Fight It, Accept It

When a panic attack starts, our first instinct is usually to fight it. But this only makes the attack worse. So, the first and most important step is to calmly accept what's happening.

Tell yourself: "Yes, I'm having a panic attack. It's very uncomfortable, but it's temporary and it won't harm me. It will be over in a few moments."

Remember, this feeling is like a wave. Instead of fighting it, let it come, and then let it pass peacefully.

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Step 2: Bring Your Mind to the Present

A panic attack traps your mind in worries about the future. The best way to bring your mind back to the present is through grounding. Let's use the 5-4-3-2-1 method. Come on, let's try it together:

• See 5 things around you (e.g., a clock, a book, your phone).

• Touch 4 things and focus on how they feel (e.g., the fabric of your clothes, the arm of your chair, the ground beneath your feet).

• Hear 3 things (e.g., the sound of a fan, traffic outside, your own breathing).

• Smell 2 things nearby (e.g., the scent of soap or coffee).

• Taste 1 thing (e.g., a sip of water or just the taste inside your mouth).

This simple exercise will help pull your brain out of the world of fear and back into reality.

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Step 3: Calm Your Body with Your Breath

Now, it's time to calm the body. During a panic attack, our breathing becomes fast and shallow. To control this, do Box Breathing:

• Inhale slowly through your nose for 4 seconds.

• Hold your breath for 4 seconds.

• Exhale slowly through your mouth for 4 seconds.

• Hold your breath again for 4 seconds.

Repeat this cycle a few times. Try to breathe from your belly, not your chest. If you place a hand on your stomach, you should feel it rise and fall with each breath. This slow, deep breathing sends a signal to your body to relax.

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Step 4: Your Environment and Self-Talk

Sometimes, our surroundings can make an attack worse. So:

• Stay where you are, if possible: It may sound hard, but staying in the place where the attack started for a little while teaches your brain that the place isn't actually dangerous.

• If it feels too difficult: Move to a quiet, more private space nearby.

• Use something cold: Splash cold water on your face or hold an ice pack on your neck. This can jolt you back to the present and help break the spell of the panic.

And most importantly, talk to yourself positively. Prepare some simple phrases for yourself, like:

• "I am safe, and this feeling will pass in a moment."

• "This is just the effect of adrenaline, no harm will come to me."

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Step 5: The Long-Term Solution

These techniques will give you immediate relief. But for lasting freedom from panic attacks, a long-term plan is essential.

• Seek professional help: If you have frequent panic attacks, talk to a doctor or a therapist. Cognitive Behavioral Therapy (CBT) is very effective for treating panic attacks. Asking for help isn't a sign of weakness, it's a sign of courage.

• Make lifestyle changes:

  • Avoid caffeine and alcohol, as they can increase anxiety.

  • Get regular exercise.

  • Try to get enough sleep every day.

  • Practices like meditation or yoga can help you stay calm.

(Conclusion)
Remember, a panic attack might be a part of your life, but it doesn't have to control your life. You have the power to calm it down. Practice these techniques and be kind to yourself.

If this video was helpful, please share your experience in the comments and share it with others, so they can get help too. Stay healthy, and take care.