Living with panic disorder can be challenging, especially when experiencing attacks at home. This guide offers gentle, practical strategies to help you navigate these moments with more confidence and self-compassion.
Creating Your Safe Space
Having a designated calm space in your home can provide immediate comfort during a panic attack. Consider these elements:
- Soft, comfortable seating or cushions
- Gentle lighting options
- Calming scents like lavender or chamomile
- Weighted blanket or soft throws
- White noise machine or calming music playlist
Remember During a Panic Attack
- This will pass - panic attacks are temporary
- Your symptoms are not dangerous
- You are safe in your home
- You've survived this before
- Take things one moment at a time
Immediate Coping Strategies
1. Grounding Techniques
Use the 5-4-3-2-1 method:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
2. Breathing Exercises
Try this simple breathing pattern:
- Inhale slowly for 4 counts
- Hold gently for 4 counts
- Exhale slowly for 4 counts
- Pause for 4 counts
- Repeat as needed
3. Physical Comfort Measures
- Hold an ice cube or cold pack
- Wrap yourself in a weighted blanket
- Practice progressive muscle relaxation
- Use gentle pressure points
- Rock slowly in a chair
After the Panic Attack
Be gentle with yourself after an attack subsides:
- Rest if you need to
- Stay hydrated
- Journal about the experience if helpful
- Reach out to your support system
- Engage in calming activities