Mental Health

In high school, or life in general, there are a lot of moments that cause us great anxiety, which can lead to panic attacks. Whether you or someone you know is prone to panic attacks or severe anxiety or you just want to be prepared, it’s important to know how to resolve or stop a panic attack. The first, and one of the most critical steps, in minimizing a panic attack is to take deep breaths. It sounds trivial, but breathing really does make a big difference. During a panic attack, hyperventilating can escalate the situation, worsening the anxiety and sparking feelings of real fear. Taking deep breaths can reduce your heart rate and give you a chance to calm down. Second, for some people, panic attacks can be brought upon by a variety of environmental triggers, so it may be helpful to close your eyes. This makes it easier to focus on breathing and shut out any environmental triggers. Focusing on breathing allows your muscles to relax and release tension, which promotes mindfulness. Mindfulness will help ground you in the present and reduce anxiety. Furthermore, it's important to offer reassurance to whoever is experiencing anxiety, whether that be yourself or someone else. Reassurance is crucial as the physical and mental toll of a panic attack can be exhausting. In line with mindfulness, picturing a location or memory that makes you happy and helps you feel grounded is another great way to combat overwhelming anxiety. Sometimes, when in the middle of a panic attack, just having someone to sit with can be very helpful. It’s important to note that many people can be triggered by physical touch during a panic attack. Always ask for consent before touching someone. Helpful touches can vary from something as big as a hug to something as small as a hand on their shoulder. Some easy tips for staying grounded involve the senses. Looking around whatever space you’re in, name some of what you see. Feel the ground or the walls. Close your eyes and use your ears. What are the first five things you hear? What things do you smell? What can you taste? What was the last thing you ate?