A sudden intense sharp pain in the chest had stab me while pressure was building on top. A feeling of being choked as I try to grasp for air. Started to feel dizzy and the condition worsen with every racing heart beat that is pounding inside me; like I’m about to implode. The fear of the state I was in made me start tearing in the eyes. I bust out and left as fast as I can to hide what’s going on inside.

It wasn’t too long ago I had this feeling. A feeling of a panic attack. I hate having those and if you ever had them, I bet you hate it too. But I came across 5 easy tips to remember. It’s called the 5, 4, 3, 2, 1. You’ll see why it’s called that as you continue to read. It definitely helps me.

1. Try to spot 5 things that is around you. Pay attention to the details of the items. The color, shape, and size. As soon you spot 5 things, repeat it to yourself 5 times.
2. Grab 4 things you can touch. Again, take your time with each object. Concentrate on the texture. Is it soft? Rough? Bumpy? Cold? Once you find 4 things to feel, grab them 4 times.
3. Try to pay attention of the sounds that are surrounds you. Pick 3 sounds that stands out the most. Is it music? Construction noise? People’s conversations? Try to focus on the sounds for 3 minutes.
4. Smell the aroma that’s in the are. Try to get two scents. Can you recognize the smell? Is it pleasant? Where are the scents coming from?
5. 1 thing you can taste? Is there something in your mouth already? Do you have a mint or drink to consume? Grab you attention of the taste. Is it warm? Smooth? Chewy? Fruity?

As you can see, all of these target your senses. Why? Cause when you utilize your senses during your panic attack, then it distracts your mind on whatever triggered the attack, and help it focus on other things. Which will make you feel at ease and calms you down. I hope it helps you or someone you know.

Are your panic attacks similar to mine? If not, please describe below. Not everybody experience the same thing in a panic attack. Also, do use a different technique? If so, let me know how you cope with it. The more we share, the easier it gets to adult one day at a time.