Read the text and answer the questions

Sometimes you can suddenly experience a panic attack. It happens due to different reasons. At such moments you lose the sense of reality, feel weak, and it may be hard to breathe. It's good to know what can help in this condition.

Relax

Sit down, place your feet firmly on the ground, don't cross your legs. Make sure your clothes are not tight and you have enough air. Unbutton your shirt if necessary. Try to find a comfortable posture. Tense all your muscles for 5 seconds and then relax them. Repeat several times.

Breathe

Take a comfortable posture, relax your muscles. Take a deep breath and hold it for a while. It will distract you from worrying thoughts. Go on taking long and deep breaths. You can breathe in for 5 seconds, hold the breath for 2 seconds, and breathe out for five more seconds. This technique is called 5-2-5.

Focus on sensations

Close your eyes and try to concentrate on one sense: what you hear or smell. Try to listen to the most distant sounds and sounds around you. Become an observer. Try to sense smells around you. Start touching some surface near you and examine what it's like.

Count things around

Math is an excellent way to switch your thoughts. Start counting. You can count people around you or letters in an advertisement in the street. Make combinations of numbers, multiply them or sum.

Ask for help

Don't hesitate to tell people what is going on with you. Ask someone to talk with you and distract you from your feelings. If there is a close friend near you, ask to hold your hand and talk to you.

What is this text about?

• It explains the reasons for panic attacks.
• It describes ways to cope with a panic attack.
• It tells how people behave in case of panic.

Is it helpful to wear tight clothes in case of panic?

• Yes, it brings back the sense of reality.
• It doesn't matter.
• No, it is better to have your clothes loose.

How should you breathe in case of a panic attack?

• Slowly and deeply
• Very fast
• Hold your breath as long as possible

What sense organs can help you?

• Your eyesight
• Your taste
• Your hearing

What mathematical operation can help?

• Counting and simple operations with numbers
• Drawing geometric figures
• Solving different math equations

Should you tell other people about the panic?

• No, it's the personal experience, no one can help.
• Yes, it's good to let somebody know what is going on.
• Yes, the louder you cry, the better you feel.