10 Tips to Manage

PANIC ATTACKS
A simple guide to help you manage panic attacks

TANNIA DUENAS
Licensed Anxiety Therapist
www.thehealingplacetherapyservices.com
What are panic attacks?
Panic attacks are recurrent, unexpected episodes of sudden intense
fear or discomfort that reaches a peak within minutes. The
symptoms may include:
fear of losing
control or
going "crazy"
sweating feelings of
choking

shortness of accelerated
breath heart rate

chest pain or feelings of

discomfort unreality
(derealization)

trembling or nausea or
shaking abdominal
distress

feeling dizzy,
unsteady, light- being detached
headed, or from oneself
faint (depersonalization)

numbness or
tingling chills or heat
sensations sensations

fear of dying

What does a panic attack feel like in your body?:

@thehealingtherapist www.thehealingplacetherapyservices.com
2
 3 Things to remember when
you have a panic attack:

1. Turn toward your panic and never

away. It sounds scary, I know, but
trust me on this, the only way out of
panic is through the panic. As soon
as you start noticing the panic
attack, prepare yourself to let it run
its course. If you try to resist it, it
can intensify 10x more.

2. Always use your five senses to

ground yourself to the present
moment (I'll teach you how in just a
moment).

3. Remind yourself that you are safe.

The way out of panic

is through the panic.

@thehealingtherapist www.thehealingplacetherapyservices.com
3
10 TIPS TO MANAGE
PANIC ATTACKS
Breath in through your nose for 4
1. seconds, pause and hold the air in
your lungs for 4 seconds, and exhale
slowly through your mouth for 6-8
seconds.
Try the 5-4-3-2-1 grounding
2. technique. Focus on naming 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
or last tasted.

Change the temperature of your face.

3. Holding your breath, put your face in a
bowl of cold iced water. Hold for 30
seconds (or less). Alternative may be a
cold pack or a zip-lock bag of ice that
you can place around your cheeks,
temples, or the back of your neck.

Lay on the floor, bend your knees with

4. your feet flat on the floor. Apply slight
pressure on your chest with your hands.
Close your eyes if you feel comfortable
doing so. Focus on your breathing while
you do this.

@thehealingtherapist www.thehealingplacetherapyservices.com
4
 10 TIPS TO MANAGE
PANIC ATTACKS
Eat something sour. Try eating
5. something sour or spicy to help you
shock your nervous system and bring
yourself back to the present moment.

Gently squeeze your arms from your

6. shoulders to your wrist for as long as
you need. The pressure can help
ground you to the present moment.

Press your palms together. Apply

7. pressure and hold this pose for 15
seconds. Pay attention to the feeling
of tension in your hands and arms.

Rub your palms together briskly.

8. Notice the sound and the feeling of
warmth.
Hold ice on your hands and allow the
9. coldness to ground you.

Clench your hands into fists for 7-10

10. seconds (not to the point of strain)
then release the tension. Repeat this
10 times.

@thehealingtherapist www.thehealingplacetherapyservices.com
5
 Anxiety isn't you. It's something
moving through you. It can leave
out the same door it came in.
James Clear

Take Action:
Like everything else, managing your panic
attacks takes time and practice, practice,
practice! Take a moment to write down 3
skills you will practice this week to help you
get closer to managing panic attacks:

@thehealingtherapist www.thehealingplacetherapyservices.com
6
 Final take-aways
Pick your favorite tips to help you manage panic
attacks and set a reminder three times per day to
practice them. The key is to become familiar with
the skill when we are not in panic, therefore, when
you do need them they may be easier and you know
what to expect.
Consistency is key.
These tips are not meant to stop the panic attacks
but to help you manage them and potentially
decrease the intensity and/or duration.

Hi, I'm Tannia,

I'm an anxiety therapist. I help you
manage anxiety, set boundaries,
and focus on what truly matters
to you. I'm so glad that you are
taking one of the first steps into
your healing journey.

happy healing!
@thehealingtherapist
This is not therapy

@thehealingtherapist www.thehealingplacetherapyservices.com
7