5 Steps
A.W.A.R.E
Acknowledge & Accept
Wait & Watch
Actions
Repeat
End
Acknowledge & Accept
Acknowledge the present reality of fear and panic.
Accept feeling panicked without fighting or blaming oneself.
Treat fear like a headache and don't make it worse by trying to fight it.
It is important to recognize that it is not dangerous and won't harm you physically or mentally.
You are safe.
Instead of resisting the symptoms, accepting them is a powerful step towards overcoming panic attacks.
Wait & Watch
Give yourself time to think before taking action during a panic attack.
Jumping into action too quickly can make panic attacks worse.
A panic diary can help you observe how panic works and how you respond to it.
Actions
Every panic attack ends, so focus on making yourself comfortable during the process.
Breathing techniques can assist us as we wait for the panic attack to pass.
There are a number of other strategies that can support us while we wait it out.
Repeat
This step accounts for the possibility of feeling better and then experiencing another wave of panic.
If this happens, don't worry.
Just start over with the AWARE steps again. It's a normal and safe process to repeat the steps as many times as necessary.
End
Remember, every panic attack will end regardless of your response.
Your task during an attack is to make yourself comfortable until it passes. Consider your past experiences with panic attacks to reinforce this truth.
Answer the following Q's
Answer the following Q's
Panic Diary
Level 1-10?
Time Began? Time Ended?
What type?
Where are you?
What were you doing when the attack began?
Are you alone?
What were you thinking before the attack?
What are you thinking during the attack?
How do you talk back to the panic?
What helps you calm down?
Did anything help the attack end?
How will you respond differently in the future?
Breathing
+1 Breathing
Exhale
- Gently sigh as you relax your shoulders and chest.
- No need to empty lungs completely.
Inhale
- Breathe in through your nose for 5 seconds.
Exhale
- Breathe out through your mouth for 6 seconds.
Continue to increase by one second with each subsequent breath.
Other Strategies
Self Talk
- Ask "am I in danger or discomfort?"
- Say "this is a chance to practice coping techniques"
- Respond to "what if...?" with "so what? I'll calm down again".
- Remind yourself "it's okay to be afraid".
Progressive Muscle Relaxation (PMR)
- Find a quiet and comfortable place to sit down.
- Start by tensing the muscles in your toes and feet, and hold for 5-10 seconds.
- Release the tension and notice the sensation of relaxation in those muscles for 10-20 seconds.
- Move to the next muscle group, tensing and releasing each group in turn: calves, thighs, buttocks, lower back, upper back and chest, arms and shoulders, neck, and finally your facial muscles.
Connect With Present
Panic arises from worrying about future or past events.
"What if...?" thoughts often accompany panic attacks. The reason you say "what if...?" is because what you fear is not happening in the present!
To help panic attacks pass, return to the activity you were doing before the attack and engage with the present environment. Focus on the people and objects around you.