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What steps help manage panic? · Wellbeing Solutions - Ask A Counsellor

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  SPEAKER_00: Panic can come on suddenly and feel really intense: a race in heart, tightness in the chest, dizziness, or a sense that something terrible is about to happen.
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  SPEAKER_00: These symptoms happen because the body is flooded with stress hormones.
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  SPEAKER_00: It isn't dangerous and it does pass even when it doesn't feel that way in the moment.
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  SPEAKER_00: Now, when panic hits, slowing the breathing down is one of the most effective first steps.
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  SPEAKER_00: So try the 4-7-8 breathing technique.
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  SPEAKER_00: This is about breathing in through your nose for four counts, hold for seven counts, and then breathe out slowly through your mouth for eight counts.
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  SPEAKER_00: You can repeat that three or four times.
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  SPEAKER_00: And the longer breath out is what triggers the body's karma response.
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  SPEAKER_00: So even if the holding feels like it's too much, just focusing on making that out breath as slow and steady as you can will start to make your body settle.
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  SPEAKER_00: Now, panic does feed on the thoughts that run alongside it.
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  SPEAKER_00: So thoughts like something's wrong with me or I'm losing control here can make the physical symptoms feel way more threatening, which then increases and exacerbates the panic further.
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  SPEAKER_00: Now a useful step is to remind yourself of what is actually happening.
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  SPEAKER_00: So something like this is panic, it feels awful but it's not harmful, and it will pass.
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  SPEAKER_00: This is about honest and grounding statements that can help give the mind something accurate to hold on to rather than letting the fear take over and exacerbate the panic even more.
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  SPEAKER_00: Now the more this is practiced in calmer moments, the more accessible it becomes when panic actually hits.
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  SPEAKER_00: Now, a practical way to support yourself during these moments is to try to stay where you are rather than leaving the situation, as leaving can feel that relief in the moment, but over time it reinforces the idea that the situation was genuinely dangerous.
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  SPEAKER_00: But if staying feels too much, then moving to a quieter space rather than leaving altogether can be a useful middle ground.
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  SPEAKER_00: And also focusing attention outward can be helpful, so notice what's physically around you, the feel of your feet on the floor, the temperature of the air, the sounds in the room.
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  SPEAKER_00: This can help shift your focus away from the internal symptoms and back into the present moment.
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  SPEAKER_00: And if someone is with you, letting them know what is happening can also help as a calm presence and a simple reassurance that a will pass can make a real difference.
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  SPEAKER_00: Now, if panic is happening regularly, affecting your day-to-day life or leading to avoiding places or situations, then it is worth speaking to a GP, as they can help rule out anything physical and also refer you on to talking therapy if needed, as working with a therapist can help identify the thought patterns and behaviours that are keeping the panic going.
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  SPEAKER_00: And you can explore more resources around ways of managing a crisis and critical incidents, and if you are thinking about harming yourself or feeling unsafe, then please seek urgent help by contacting your local emergency number or a crisis helpline.