Worries: things that may help right away

There are a number of techniques that can help if you’re feeling worried, anxious, or feel a panic attack coming along. Different things work for different people, so take it at your own pace and without putting any pressure on yourself.

You could try:

• talking to someone. Speaking to friends, family or a trained professional can really help
• breaking big tasks down into manageable chunks. Give yourself credit when you complete each bit
• shifting your focus. Good distractions include:
  • breathing exercises
  • relaxation audio tracks on the NHS Feel Good app
• challenging unhelpful thoughts. Watch this video on the NHS Every Mind Matters website to learn how to challenge unhelpful thoughts
• looking after your body. Your body and mind are connected, so making healthy choices will all have a positive impact on your mood. For more information and advice visit:
  • looking after yourself
  • move more
  • help to sleep
  • healthy eating

What to do if you’re having a panic attack

• do not fight it
• stay where you are, if possible
• breathe slowly and deeply, maybe using the breathing techniques above
• remind yourself that the attack will pass
• focus on positive, peaceful and relaxing images
• remember it's not life threatening

Visit the NHS website to find out more about panic attacks and preventing them in the future.

There’s always someone to talk to for free:

• over the phone. If you're struggling to cope, or feel overwhelmingly low, Open Door has a mental health helpline. Call 0800 138 7276, 24 hours a day, 7 days a week
• in person. Open Door also provides a mental health daytime safe haven in the centre of Stockport that you're welcome to visit. Find more information about their opening times on their Facebook page. Call 0161 549 9717 before visiting if you can
• online. Sign up to Kooth (age 10-25) or Qwell (age 26 and over) to talk to a qualified professional or other people in the community