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How to cope with
panic and anxiety

Panic is an attack of severe fear, anxiety and a feeling of internal tension. Panic paralyzes a person or, on the contrary, pushes him to reckless actions. During panic, opposite reactions are observed: some people want to run, others - on the contrary, to cower in a corner. It is important to remember that it is in this state that the enemy wants to see us, because in it we are most vulnerable, so it is imperative to take measures to restore a normal mental state.

Key symptoms of panic:


heartbeat, rapid pulse, sweating

chills, tremors

feeling of lack of air, shortness of breath

pain or discomfort in the left side of the chest

nausea, pain or “knot” in the stomach, dizziness

feeling of alienation, unreality of the world

fear of committing an uncontrollable act

acute fear of imminent death

feeling of numbness or tingling in the limbs



Methods of dealing with panic:

use sedative breathing techniques, such as “3-7-8”: 3 seconds to inhale, 7 to hold the air and 8 seconds to exhale

lie down and put your hands on your stomach, and take deep breaths and short exhalations, control your breathing



use square breathing (find something square in the room (or imagine it). Fix your gaze on one of the corners and take a deep breath, hold your breath for 5 seconds and move your gaze to the other corner while exhaling, so move around the square; repeat several times, this will allow you to even out your breathing and master anxiety if you feel that it is increasing



“ground yourself”; stand or sit on the floor, feel how you touch the surface, feel the weight of your own body and breathe slowly



return to the feeling of the body; feel what and how you are sitting on, how your feet feel, concentrate on some sound, on a smell; if you are driving, concentrate on what your hands are holding



do self-massage; touch your body, pat your legs, massage your ears, nose, palms; revive your stiff body


strain; take a position that is not comfortable for you and try to strain all the muscles of the body as much as possible, stay in this position as long as possible



give vent to emotions; cry, sing


use pungent smells – alcohol, citrus fruits, etc.

wash your face with cold water

direct panic into safe actions;


if you want to run – run on the spot, if you want to crawl into a corner – crawl into a corner


do not drink alcohol

take herbal sedatives (valerian, motherwort);


do not use prescription drugs without consulting a doctor!


if it is someone else, not you – wrap the person with a warm blanket, give them a warm drink, remind them of basic things: who they are, what they are doing here, who is with them, what their name is.