The Menopause Charity

Anxiety and panic attacks are a common complaint of perimenopausal and menopausal women. This is down to fluctuating hormones. It can leave you feeling overwhelmed and can hit unexpectedly and at any time. You may experience trembling hands, heart palpitations, clamminess and difficulty catching breath.

If you experience panic attacks, remember these grounding techniques:

4 – 7 – 8 breathing

Practice 4 – 7 – 8 breathing; close your mouth and quietly inhale through your nose for 4 seconds, holding the breath for 7 seconds, and breathe out through your mouth for a count of 8 seconds.  Repeat this a few more times until you feel an inner calmness.

Check in with your surroundings

Once you have slowed your breathing with deep breaths, become aware of what is around you and acknowledge

5 things you can see

4 things you can touch

3 things you can hear

2 things you can smell

1 thing you can taste

Visit our social media channels for more tips including videos on helpful breathing techniques to help you regain a sense of calm.

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