## Experiencing panic? - [[grounding - center yourself|ground yourself]], get into your body - know that [[patience is a super power|this too shall pass]] - [[Breathe|breathe]] - [[just use paper]] - [[take your time]] - [[feel safe]], - [[premeditatio malorum]] and [[memento mori]] - [[do something nice for someone]] - [[leave the house|get space]] - [[be here now]]... stop [[prediction|predicting]], you will be horrible at it - [[little bits]] - Be careful - avoid intense escapes (disassociation/ drugs / binge eating) - avoid communicating (the emotions that come with panic can be scary to people you care about)... write stuff down for later if you want to - Ask yourself how long you think it will last... - If you can, ask yourself the good in this - [[vocalize]] ## Caution - [[panic attack|panic attacks]] are a time where conflict is more likely to happen, so be careful - seriously, in panic, you feel like you are dying and so your focus is on those sensations, as a result you aren't paying much attention to other people, they likely will not notice that you are panicing, but they will notice that you aren't giving them the consideration they deserve, and your response to them won't be the level of calm and empathic they deserve, this is a recipe for fighting ## FAQ. How much time should I give myself to calm down? As much time as you need. You'll usually need less time than you think. ## Examples of panic attacks - 2022-11-29 - tomorrow I leave at 4am for a flight. I have more to get done then I have time to do. I feel like I have [[too little time]]. ## Related - [[anger]] - [[irritability]] - [[escapism]]