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2. Ride it out
If a panic attack sets in, there is little you can do except to ride it out. These attacks might
last anything from 5 minutes to an hour but they will not last forever. No matter how many
times you experience a panic attack, each time is completely unbearable, but remember –
you’ve got through it before, you’ll get through it again.
A good strategy can be to try to manage your panic one minute at a time. You only ever
need to get through the next minute. Focus on this and remember that with each passing
minute, you are a minute closer to the end of the attack. Your body is physiologically
incapable of maintaining a state of anxiety and panic indefinitely.
Different things work for different people but useful relaxation and calming techniques
might include:
• Breathing techniques
• Listening to relaxing music
• Walking with purpose
• Guided meditation / mindfulness
• Muscle relaxation
No matter how well your friend learns their skills, it is likely that during an anxiety attack
they may forget to use them or may struggle to employ them. With a good knowledge of
the basics, you’ll be well placed to support and you may find the new skills you learn useful
too.