#27: Help For Panic Attacks: Three Tips For Easing Panic and Finding Calm

Hello Therapy: Mental Health Tips For Personal Growth

WATCH THE VIDEO OF THIS EPISODE HERE.
Want to alleviate the symptoms of panic attacks but don't know how to?
In this episode, I explain how to cope with panic attacks using three evidence-based psychological strategies. I describe the science of panic attacks and the role that our fight or flight mechanism has in causing panic. I discuss the importance of calming the nervous system through breathing techniques, stepping back from catastrophic thoughts using acceptance and commitment therapy (ACT), and practicing self-compassion. This episode aims to equip listeners with practical methods to navigate and alleviate panic attacks.

Highlights include:
(03:28) Coping with the Physical Symptoms of Panic
(07:02) An Alternative to Breathing Through Panic
(09:00) Stepping Back From Panic Thoughts
(10:00) Self Compassion For Panic

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DISCLAIMER - The Hello Therapy podcast and the information provided by Dr Liz White (DClinPsy, CPsychol, AFBPsS, CSci, HCPC reg.), is solely intended for informational and educational purposes and does not constitute personalised advice. Please reach out to your GP or a mental health professional if you need support.

Chương

1. #27: Help For Panic Attacks: Three Tips For Easing Panic and Finding Calm (00:00:00)

2. Anatomy of a Panic Attack (00:01:00)

3. Fight of Flight Response (00:02:21)

4. Coping with the Physical Symptoms of Panic (00:03:28)

5. Diaphragmatic Breathing (00:05:22)

6. The 4-7-8 Method (00:06:32)

7. An Alternative to Breathing Through Panic (00:07:02)

8. Stepping Back From Panic Thoughts (00:09:00)

9. Self Compassion For Panic (00:10:00)