When you have a Panic Attack, your body is probably in Fight or Flight mode and you are hyperventilating (over-breathing), so your breathing becomes fast and shallow.
- Cup your hands over your nose and mouth and breathe into them for half a minute, or until you feel less fraught
- This helps to readjust the acid/alkaline balance of your blood, which becomes upset by panicky breathing
Then
Clap your hands in front of your face. Say sharply to yourself (or out loud if you can); "STOP" (meaning stop getting so worked up)
Drop your shoulders, let your hands go down by your sides and let your breath go, quite definitely
Keeping your shoulders down, take another easy breath in through your nostrils. Let that breath out slowly through your mouth, and at the same time allow your forehead and jaw to relax. Stay quiet for a few seconds.
Then remember the word WASP:
Lower your voice and speak more slowly. Then go on with whatever you were doing, but a little more calmly than before.
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