Let’s Talk About Panic Attacks: 5 Ways to Cope


Panic attacks are more common than you might think, affecting many people at different stages of life. While they can feel overwhelming and scary, it’s important to remember that you’re not alone—and there are ways to manage them. At Northumberland Recovery College, we’re here to help you take control of your mental health and find strategies that work for you.
5 Ways to Cope with Panic Attacks:

Slow, deep breaths can help calm your body. Try the “Square Breathing” technique, which is where you inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds, and repeat.

Use the 5-4-3-2-1 technique to bring yourself back to the present: identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

Panic attacks are temporary, even though they may feel endless. Gently remind yourself that it will soon pass, and you are safe.

Keep something small and soothing with you, like a smooth pebble, a favourite photo, or a calming scent. These can provide comfort and distraction during difficult moments.

You don’t have to face panic attacks alone. Joining a supportive community can make all the difference. Our mental health sessions at Northumberland Recovery College offer a safe space to share and learn strategies for managing anxiety.

