9 Tips for Managing Your Panic Symptoms

1. Remember that fight or flight is a normal response. It’s just your body trying to keep you safe.

2. You can learn to control the fight or flight response, for example by slowing your breathing. It takes time and practise.

3. Know that the sensations will pass.

4. If possible seek out a quiet and comfortable space to take a break and recharge.

5. If you can, connect with a pet or animal, close family member or trusted friend to help you contain the response. Don’t be afraid to ask for help. Remember, this is a common and normal reaction.

6. Very slow, deep breaths are your most powerful weapon. They tell your body that the danger has passed and you are safe

7. Engage your senses: Focus on something pleasant to look at, listen to, smell, taste, or touch to help shift your focus away from the fight or flight trigger.

8. Distraction can be a helpful “in the moment” tool to get you through a fearful situation. You could sing your favourite song in your head or count backwards in 3s from 100. This will prevent your thoughts spiralling.

9. Create a safety plan for yourself that includes coping strategies, support people/animals, and emergency contact information.

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