List of Coping Skills to Do When You're Anxious or Having a Panic Attack

Keep in mind, not everything on this list will work for you or is necessarily your best go-to coping skill. Take the ones that you think will help and disregard the ones you don’t.

  • Call a trusted family member or friend and tell them what’s going on.

  • Text someone and ask them to tell you something funny or intersesting to distract you.

  • Take 10 really deep breaths in a row.

  • Notice everything around you that starts with the letter A, then continue with the alphabet. Name at least 5 things.

  • Do an inventory of your senses. What are you seeing/hearing/touching/smelling/tasting?

  • Take a shower.

  • Listen to a podcast that brings you joy.

  • Do your makeup or get ready, even if you’re not going anywhere.

  • Make some food. Go out to get some food.

  • Lay down and think about a scene or a memory that makes you feel relaxed.

  • Accept that you are feeling anxious right now and that it will eventually pass.

  • Go for a walk.

  • Masturbate.

  • Text someone to meet up for a walk, drink, movie, etc.

  • Exercise.

  • Go to a yoga class.

  • Just go outside.

  • Plan a vacation/plans for the next weekend.

  • Get a massage.

  • Sleep.

  • If you have a dog, give it a bath.

  • Play loud music.

  • Go to you favorite restaurant or bar, even if you’re alone.

  • Go to your favorite Instagram page.

  • Watch stand-up comedy.

  • Play a video game.

  • Call a crisis line to talk to someone.

  • Call your therapist.

  • Read.

  • Go sit in a church.

  • Pray.

  • Meditate.

  • Write a letter to yourself or someone else.

  • Journal.

  • Download Duo Lingo and start learning a new language.

  • Go get your nails done.

  • Get your hair done.

  • Make a list of 10 things you would like to do before you die.

  • Online shop.

  • Go to a store.

  • Go to a museum.

  • Google free things near you and decide which one you would like to do.

The goal of these coping skills is not to eradicate all of you distress, it is to make the negative feelings less overwhelming. If you can distract yourself enough to get some relief from the intensity of the pain you’re in, you will be able to process your emotions easier and work through them.

Isolde Sundet