1. Speak out loud what you are feeling in this moment. If you feel fear and despair, that is normal. Talk to yourself.
  2. If you have the opportunity to do physical exercises, do them. 10 sit-ups may be enough.
  3. Hug yourself (place one hand on your chest, the other on your stomach)
  4. Ground yourself: your legs and back should feel supported (sit with your back against the wall and your feet on the floor)
  5. Normalize your breathing: inhale through your nose, exhale through your mouth. Do this 10 times;
  6. Reach up;
  7. Clench and unclench your fists;
  8. Count the objects of the same color around you;
  9. If possible, drink cold water or chew extra mint gum;
Remember, during a panic attack, excessive anxiety changes your reality, it seems to you that the situation is more terrible than it really is. If possible, take tests for thyroid hormones, do an EEG of the brain and if no medical reasons are found, come to psychotherapy. Psychotherapy is very effective for PA. The text was prepared by the center's psychologist Veronika Vlasyuk