- Remind yourself that a panic attack will end!
- Remind yourself that panic attacks are not actually dangerous!
- Remind yourself of any previous occasions when you handled a similar situation well.
- Picture a person you trust or who cares about you and imagine the person is with you offering encouragement.
- Focus on the present moment and on the things around (outside of) you - observe their shape, colour, sounds...
- Stop what you are doing and slow yourself down for a moment! Breathe more slowly and gently (though not actually holding your breath). Then continue what you were doing slowly.
- Take a big sigh, stretch out, and then flop and relax.
- If you are able, take some gentle exercise, e.g. go for a stroll.
- Get angry! Don't let this anxiety (or situation) get the better of you!
When to seek further help
Anxiety can affect your health only when it becomes chronic and severe, so it is important that you seek help if you think that this is the case:- if the anxiety problems do not start to improve despite trying the ideas above
- if your fears are persistent and difficult to control
- if your anxiety is stopping you from living a normal life, or if you are avoiding important activities.
Where to get help
- Speak to a close friend or family member, Tutor, Supervisor, Director of Studies or College Nurse.
- Talk to your G.P.
- Speak to someone at the University Counselling Service where counsellors can help you understand and deal with your anxiety. For students a psychologist can help with cognitive-behavioural work - you can be seen on a one-to-one basis or join an anxiety management group.
(published with permission in writing from:http://www.counselling.cam.ac.uk)
