The first thing to do is take time out so you can physically calm down and distract yourself from the worry for 15 minutes by walking around the block, making a cup of tea or having a bath.1. Take time out It’s impossible to think clearly when you’re flooded with fear or anxiety.
Breathe Through Panic
Place the palm of your hand on your stomach and breathe slowly and deeply.
- The goal is to help the mind get used to coping with panic, which takes the fear of fear away. Try this breathing technique for stress, too.
Talk about it
If you can’t talk to a partner, friend or family member, call a helpline such as Breathing Space on 0800 83 85 87 or Samaritans on 116 123.
- You could also try a Cognitive Behavioural Therapy approach over the telephone, with a service such as NHS Living Life.
Look at the evidence
Challenge fearful thoughts
- Ask yourself if you have ever heard of this happening to someone.
- What would you say if you were scared of getting trapped in a lift and suffocating, and you had a friend who had a similar fear.
Visualize a happy place
Close your eyes and imagine a place of safety and calm. Let the positive feelings soothe you until you feel more relaxed.
- Imaginate a picture of a beautiful beach, or snuggled up in bed with the cat next to you, or a happy memory from childhood.
