Understanding panic attacks and what to do in the moment

[yuki_tanaka]

My first panic attack scared me badly. 💓 What helps people ground themselves during an attack?

After an attack

Technique	How it helps
5-4-3-2-1 senses 👀	Pulls attention to present
Slow exhale longer than inhale 😮💨	Activates calm response
Cold water on wrists 💧	Sensory reset
Repeat a phrase 🗣️	Counters spiraling thoughts

• Rest without judgment
• Note what triggered it
• Talk to a professional if frequent

What grounding technique works best for you? 🌊

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