Panic attack help

Step 1

Get to a safe location if you’re in public or in an unsafe situation.

Step 2 can be done while getting to safety

Step 2

Tap the cheek: start tapping your cheek bone just under your eye with your fingers.

Tap firmly enough to hurt a little - do it until hyperventilating slows down.

This is a distraction technique.

Do it now.

Step 3

Deep-breathing: If safe to do so, stop everything you’re doing

Breathe slowly and deeply and count to 30. Keep tapping the cheek.

Step 4

Put disturbing thoughts & feelings away for now

Stop thinking about whatever you just saw or heard or thought or remembered that brought on this anxiety attack

* Concentrate on changing your thoughts right now – think about something that makes you feel calmer.

Resources for serious issues

Get Help now:

Suicide Prevention Lifeline

http://www.suicidepreventionlifeline.org/

1-800-273-TALK (8255)

National Runaway Switchboard
Phone Number: 800-RUNAWAY (800-786-2929)

National Sexual Assault Hotline
Phone: 800-656-HOPE (4673)

National Domestic Violence Hotline
Phone: 800-799-SAFE (7233)

Hopeline
Phone: 800-442-HOPE (4673)

National Center for Victims of Crime –

Multi-language service available
Phone: 800-FYI-CALL (394-2255)

National Drug and Alcohol Treatment Hotline –

Treatment referrals
Phone: 800-662-HELP (4357)

Boys Town National Hotline –

Crisis hotline that helps parents and children cope with stress and anxiety
Phone: 800-448-3000

Mental Health America –

For a referral to specific mental health service or support program in your community
Phone: 800-969-NMHA (6642)

National Center for Posttraumatic Stress Disorder
Phone: 802-296-6300

National Eating Disorders Association Information and Referral Helpline –

Support services, help, and guidance to people struggling with

eating disorders, their loved ones, and families
Phone: 800-931-2237

Postpartum Support International
Phone: 800-994-4PPD (4773)