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    "result": {"data":{"sanityArticle":{"title":"Panic attacks: Practical ways to look after yourself ","_type":"article","datePublished":"3 December 2023","header":{"background":{"value":"#E1F9F7"},"headline":"Panic attacks: Practical ways to look after yourself ","text":[{"_key":"4819cd76f5cf","_type":"block","children":[{"_key":"ddfda44bf3eb0","_type":"span","marks":[],"text":"Whenever you feel overwhelmed by anxiety, use these strategies to soothe and calm yourself."}],"markDefs":[],"style":"normal"}],"image":{"asset":{"_id":"image-98f567fc541b058af513608403fca2f007507656-1200x915-png"},"crop":null,"hotspot":null,"alt":"Woman sitting outside with cup of tea looking happy"}},"content":[{"_key":"1c2fcd48e3c3","_type":"block","children":[{"_key":"83095d97a0bd0","_type":"span","marks":[],"text":"Panic is a type of anxiety – often an intense feeling of overwhelming fear that may happen without warning. Panic can feel like a medical emergency."}],"markDefs":[],"style":"normal"},{"_key":"edfc302b84b3","_type":"block","children":[{"_key":"9340927595470","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"0d6276c81ee6","_type":"block","children":[{"_key":"55da394a1cb60","_type":"span","marks":[],"text":"Symptoms include:"}],"markDefs":[],"style":"normal"},{"_key":"5528953bee4c","_type":"block","children":[{"_key":"e7f4ca74a8520","_type":"span","marks":[],"text":"Body-based sensations like chest pain, nausea, rapid heart rate, dry mouth, sweating and hot/cold flushes, trembling, numbness, tingling, feeling dizzy or faint."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"e8018888a21b","_type":"block","children":[{"_key":"34263fef19790","_type":"span","marks":[],"text":"Breathlessness, hyperventilating, choking sensation."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"0d31ec11f184","_type":"block","children":[{"_key":"3d4894c51f0c0","_type":"span","marks":[],"text":"Feeling detached, disoriented: Afraid you might be dying, losing control or your grip on reality."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"89d29f35ea61","_type":"block","children":[{"_key":"4cec22a447e00","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"61680e306d6b","_type":"block","children":[{"_key":"77b622afbb140","_type":"span","marks":[],"text":"Even though panic isn’t dangerous, it can feel scary. Panic symptoms can feel like you’re having a heart attack, stroke, or asthma attack."}],"markDefs":[],"style":"normal"},{"_key":"aa6f2b68ce37","_type":"block","children":[{"_key":"e4602471f6790","_type":"span","marks":[],"text":"Speak to your healthcare providers (doctor, midwife, nurse) who can assess for anxiety and/or any underlying physical causes. If what you’re experiencing is anxiety or panic, there are many ways you can look after yourself until a panic episode passes."}],"markDefs":[],"style":"normal"},{"_key":"6b85e867d0e1","_type":"block","children":[{"_key":"8979ed65af400","_type":"span","marks":[],"text":"Panic episodes may last 5 to 30 minutes on average. "},{"_key":"0cad43b2a765","_type":"span","marks":["strong"],"text":"If you’re worried and you have chest pain, call 000 and request an ambulance immediately. "}],"markDefs":[],"style":"normal"}],"sidebarTitle":"Helpful Information","sidebarPosts":[{"title":"Perinatal anxiety management ","_type":"article","slug":{"current":"perinatal-anxiety-management"},"header":{"image":{"asset":{"_id":"image-a1df01975b998dfd69cbbb30d43dbf1b17bea41a-3334x3334-png"},"crop":null,"hotspot":null,"alt":"Pregnant mother doing yoga"},"text":[{"_key":"e6f5a8e9274b","_type":"block","children":[{"_key":"bf459525d4d7","_type":"span","marks":[],"text":"Try these breathing strategies and relaxing activities to de-stress "}],"markDefs":[],"style":"normal"}]}}],"modules":[{"_key":"08e27537eb40","_type":"freeText","include":null,"eyebrow":null,"text":[{"_key":"bbcd9ebb853a","_type":"block","children":[{"_key":"356bbf85f14b0","_type":"span","marks":[],"text":"Remind yourself"}],"markDefs":[],"style":"h4"},{"_key":"a50e81c849bc","_type":"quote","quote":"What I’m experiencing right now is anxiety and panic. These feelings cannot harm me."}],"background":null},{"_key":"f5aac00c1dcf","_type":"faqBlock","include":null,"title":"Managing panic ","noNumbers":true,"text":[{"_key":"51c2e5f66336","_type":"block","children":[{"_key":"5e61e51873a60","_type":"span","marks":[],"text":"Try these strategies when you’re feeling calm and relaxed, then use them whenever you start to feel panic."}],"markDefs":[],"style":"normal"}],"questions":[{"question":[{"_key":"7b56ce447906","_type":"block","children":[{"_key":"51b5c7e388450","_type":"span","marks":[],"text":"Move yourself - and your baby - into a safe position"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"cee71d1b41e0","_type":"block","children":[{"_key":"538f539e14310","_type":"span","marks":[],"text":"If you’re driving, pull over and park the car. If you’re standing, find somewhere to sit or lie down. If you’re holding your bub, pop them in their cot or pram for a moment, or pass them to someone else’s loving arms."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"0fad73eb875e","_type":"block","children":[{"_key":"8624dc17b14d0","_type":"span","marks":[],"text":"Accept what is happening"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"a13f9619cf52","_type":"block","children":[{"_key":"1339cb9920710","_type":"span","marks":[],"text":"Fighting or pushing down feelings of panic can intensify the sensations."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"b5a16c5b65b5","_type":"block","children":[{"_key":"eac09878c5830","_type":"span","marks":[],"text":"Remember"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"14c7d8871dda","_type":"block","children":[{"_key":"33a06caf3cd20","_type":"span","marks":[],"text":"Remember that your body and brain have set off a false alarm: You are safe, there’s no danger – these feelings can’t hurt you."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"961823cf50f4","_type":"block","children":[{"_key":"1feb8d484ab50","_type":"span","marks":[],"text":"Remind yourself the panic will pass, and try distracting yourself"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"053e80309a0e","_type":"block","children":[{"_key":"7f44e249b6b80","_type":"span","marks":[],"text":"Try chewing gum, gently stretching your body, or counting/naming things you can see around you (see PANDA’s"},{"_key":"d73fed0d9a31","_type":"span","marks":["c7ed80a52f9c"],"text":" Grounding Factsheet"},{"_key":"98454e67da0e","_type":"span","marks":[],"text":" for more ideas)."}],"markDefs":[{"_key":"c7ed80a52f9c","_type":"link","blank":true,"document":{"_id":"ae397213-1e4b-4f42-b09c-5895b22c9e17","_type":"article","_rev":"53wRxC61sJ83r50dBzcM0S","_createdAt":"2023-12-03T22:20:12Z","_updatedAt":"2024-07-16T06:11:23Z","categories":[{"_key":"8e391af8cc28","_ref":"a4331950-09cf-4e89-9803-5127aa533bc7","_type":"reference"},{"_key":"56b37281c459","_ref":"b84de418-c2a8-4c44-b6ef-628f8a1ce593","_type":"reference"},{"_key":"62cda7578f10","_ref":"c4172819-1756-470d-8628-b5ffa921681e","_type":"reference"}],"content":[{"_key":"ef81104acadf","_type":"block","children":[{"_key":"f916624a4c4d0","_type":"span","marks":[],"text":"Grounding can help to shift your attention from upsetting thoughts, feelings and memories to focus on:"}],"markDefs":[],"style":"normal"},{"_key":"c7768340e479","_type":"block","children":[{"_key":"779b299e727b0","_type":"span","marks":[],"text":"The present moment."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"aa953d38c9fb","_type":"block","children":[{"_key":"b2140fe7b3250","_type":"span","marks":[],"text":"What’s happening around you."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"d7cffa770f23","_type":"block","children":[{"_key":"041b1c450b290","_type":"span","marks":[],"text":"Feeling calm and centred."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"04bca36d5b88","_type":"block","children":[{"_key":"e46178ee4a1a0","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"5b7c4604f367","_type":"block","children":[{"_key":"1634f568dd450","_type":"span","marks":[],"text":"There are three main types of grounding:"}],"markDefs":[],"style":"normal"},{"_key":"c54ac72c3ba0","_type":"block","children":[{"_key":"8cf0df5a4d210","_type":"span","marks":[],"text":"Physical"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"35375f1061ad","_type":"block","children":[{"_key":"d9d0b81d36620","_type":"span","marks":[],"text":"Mental"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"034a0d6cc8d4","_type":"block","children":[{"_key":"253874baddae0","_type":"span","marks":[],"text":"Self-soothing"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"8408c5e9d145","_type":"block","children":[{"_key":"2ba946eea67f","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"7680a3991163","_type":"block","children":[{"_key":"b1f82657a7ac0","_type":"span","marks":[],"text":"Grounding can be done anytime, anywhere. Try practicing these exercises when you feel relaxed, so you already know what to do at other times when you feel stressed."}],"markDefs":[],"style":"normal"},{"_key":"b357935aca6a","_type":"block","children":[{"_key":"372d6136b6d40","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"8665c2555264","_type":"block","children":[{"_key":"aeb209f666df0","_type":"span","marks":["strong"],"text":"Tip:"},{"_key":"6054bc59aa38","_type":"span","marks":[],"text":" Store a list of your favourite grounding exercises on your phone, so they’re easy to access."}],"markDefs":[],"style":"normal"}],"datePublished":"2023-12-03","header":{"_type":"pageHeader","background":{"title":"orange60","value":"#FFA688"},"headline":"Grounding strategies ","image":{"_type":"imageWithAlt","alt":"Mother holding baby close","asset":{"_ref":"image-f5163c716474d6bd66f56eeeb7c9e115d1992f4e-2500x1500-jpg","_type":"reference"}},"text":[{"_key":"c0cdf07a6a1c","_type":"block","children":[{"_key":"6ee087979ab1","_type":"span","marks":[],"text":"Try these grounding strategies to shift your focus to the present moment and feeling calm."}],"markDefs":[],"style":"normal"}]},"modules":[{"_key":"f95cc4b0c4f0","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"fda19f9c72a3","_type":"faq","answer":[{"_key":"9dbd56dc48bb","_type":"block","children":[{"_key":"8658bc5455530","_type":"span","marks":[],"text":"Take some deep breaths then name 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, 1 thing you can taste."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"96d273026e1c","_type":"block","children":[{"_key":"c9a7050d081d0","_type":"span","marks":[],"text":"Anchoring technique: 5, 4, 3, 2, 1"}],"markDefs":[],"style":"normal"}]},{"_key":"a0e9bd0df9c2","_type":"faq","answer":[{"_key":"8619599fde2e","_type":"block","children":[{"_key":"03be18773f340","_type":"span","marks":[],"text":"Inhale through your nose, exhale through your mouth. Take long, slow, deep breaths. Find a rhythm that feels calming. Focus on breathing out for as long as possible. Try 5-7-8 breathing: Inhale for 5 counts, hold for 7, exhale for 8 counts."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"0e5cc2755641","_type":"block","children":[{"_key":"82ef6ff031ff0","_type":"span","marks":[],"text":"Slow your breathing"}],"markDefs":[],"style":"normal"}]},{"_key":"6f303c5138af","_type":"faq","answer":[{"_key":"5aa14248040d","_type":"block","children":[{"_key":"dfd9ddcb566e0","_type":"span","marks":[],"text":"Splash cool water on your face and hands. 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Are some body parts warm, cool, heavy? Say each body part in your mind as you move your focus up and down, from head to toe. Finish this exercise with some slow, deep, gentle breaths."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"6b0e9bcd2f0f","_type":"block","children":[{"_key":"5de0244504e40","_type":"span","marks":[],"text":"Body scan"}],"markDefs":[],"style":"normal"}]}],"title":"Physical grounding "},{"_key":"131cc55a9111","_type":"faqBlock","noNumbers":true,"questions":[{"_key":"f0c0b179f67e","_type":"faq","answer":[{"_key":"49e2fd79ce2c","_type":"block","children":[{"_key":"eb866a32d2aa0","_type":"span","marks":[],"text":"Repeat this exercise for grounding when you feel panicky or disconnected from the present moment."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"a5af21e254e2","_type":"block","children":[{"_key":"82863386f2570","_type":"span","marks":[],"text":"Say your name, date of birth, address, today’s date, and ‘I’m safe, everything is okay’."}],"markDefs":[],"style":"normal"}]},{"_key":"fd0f570bb2a6","_type":"faq","answer":[{"_key":"6c0e2be0f2cb","_type":"block","children":[{"_key":"89e1c6c4e7b10","_type":"span","marks":[],"text":"Using your senses, like ‘I can see a green mug with a white handle. It feels cold and smooth. It smells like coffee.’ Do this exercise for a few minutes with different objects. If a small item feels soothing to hold, start taking it everywhere with you - make it your special ‘grounding’ object for any situation."}],"markDefs":[],"style":"normal"}],"question":[{"_key":"e55c7f7daed6","_type":"block","children":[{"_key":"3cac71915f580","_type":"span","marks":[],"text":"Describe a nearby item in detail"}],"markDefs":[],"style":"normal"}]},{"_key":"3e49fba54410","_type":"faq","answer":[{"_key":"a7c6ae58a66f","_type":"block","children":[{"_key":"e5d5f15a51670","_type":"span","marks":[],"text":"From 100 by 3s or 5s. 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Breathe in through your nose, and out through your mouth. Take a long, slow breath into your belly to the count of four, then breathe out for as long as you can. Repeat this cycle for a few minutes, focusing on a longer exhalation breath each time."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"15e5e8efd99b","_type":"block","children":[{"_key":"e29c397bb28f0","_type":"span","marks":[],"text":"Use facts to face your fears"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"4cca02fb3e6e","_type":"block","children":[{"_key":"7b58e288329d0","_type":"span","marks":[],"text":"Remind yourself that panic is a physiological form of fear, ask yourself if you are likely to be in danger or lose control right now - or will these symptoms of panic pass? Is this like other times you’ve felt anxious? Is it likely to be something serious, or could it be anxiety and panic? Remind yourself that no feeling is final, and your body is just responding to a false anxiety alarm – these sensations may be scary, but you’re okay."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"2b94a7d01c5b","_type":"block","children":[{"_key":"674f5b6af54d0","_type":"span","marks":[],"text":"Talk to yourself like you’re comforting a friend"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"2c354500125d","_type":"block","children":[{"_key":"37459eb80d1a0","_type":"span","marks":[],"text":"If someone you love was experiencing panic, what would you say to comfort them? Reassure yourself in the same way: This is panic, and it will pass soon."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"5243f0540093","_type":"block","children":[{"_key":"1dc22c493d860","_type":"span","marks":[],"text":"If you’re with other people, let them know what’s happening"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"a5740fae6d30","_type":"block","children":[{"_key":"a830b92b4df20","_type":"span","marks":[],"text":"It can feel comforting to have someone sit through a panic episode with you. If you have frequent panic episodes, let your support people know whether you find verbal reassurances and physical touch comforting, or prefer that they sit quietly with you, or your baby/children during moments of panic."}],"markDefs":[],"style":"normal"}]}]},{"_key":"d70d505b2e59","_type":"quote","quote":"I got support from PANDA. They explained fight and flight to me, and that everything I was going through was normal for lots of postnatal mums – that what I had was anxiety, and I wasn't dying.","attribution":"Monique, PANDA Community Champion "},{"_key":"f22b7ba9654e","_type":"freeText","include":null,"eyebrow":null,"text":[{"_key":"3ec129237036","_type":"block","children":[{"_key":"b7b307e737260","_type":"span","marks":[],"text":"Post-panic care"}],"markDefs":[],"style":"h3"},{"_key":"1cb4f7b137a4","_type":"block","children":[{"_key":"13f510659ec50","_type":"span","marks":[],"text":"Panic episodes can be exhausting. When you feel calmer in body and mind, do something to look after yourself. You may like to lie down for a while, have a warm cuppa, or call a loved one for support."}],"markDefs":[],"style":"normal"},{"_key":"6561b9cc6e1c","_type":"block","children":[{"_key":"dd79603b040b0","_type":"span","marks":[],"text":"If you’d like to learn more about panic, and effective ways to manage it, you can call the PANDA National Helpline and chat to our counsellors and peer support practitioners."}],"markDefs":[],"style":"normal"}],"background":null},{"_key":"b97a5d6645f9","_type":"fileCollection","include":null,"title":"Factsheets","files":[{"title":"Panic attacks","file":{"asset":{"url":"https://cdn.sanity.io/files/2eln2asx/production/ad593bee9869d33249a63a265ae9427c823028a8.pdf"}},"cta":"Download","background":{"value":"#FFE4C9"}}]}],"relatedArticles":[{"title":"Self-care for pregnancy and new parenthood ","_type":"article","slug":{"current":"self-care"},"header":{"image":{"asset":{"_id":"image-f5638ac0df85b92f4c4a57fe632b48d23438b482-4168x4168-png"},"crop":null,"hotspot":null,"alt":"Pregnant mum gardening and listening to music"},"text":[{"_key":"8c80a0ad0aca","_type":"block","children":[{"_key":"283b401ef054","_type":"span","marks":[],"text":"It’s important that self-care feels achievable, effective, and right for you. 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