My Panic Attack Solution

Comment from Jody
Time January 26, 2010 at 3:16 am

I talk myself through it so I don’t lose all contact with reality. I just let my body do what it has to do and keep my mind focused and centered.
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Comment from ??ss???
Time January 26, 2010 at 3:41 am

When you’re having an anxiety/panic attack, do your best to keep yourself calm.
If you can sit down, do so.
If you can’t sit, then lean against a wall.
Just let yourself kind of lay back.
Focus only on breathing. Deep breathing.
Breathe.
Breathe.
Breathe.

Tell yourself that over and over until you feel calm.
You may still feel a little shakey, but at least you won’t be freaking out with the craziness.
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It’s the one thing that helps me.

Comment from hahacool.
Time January 26, 2010 at 4:16 am

I get anxiety attacks too.
What usually helps me is breathing through my mouth then out my nose. Get a cup of water and take little sips every once in a while.
You just have to try and not hyperventilate too much because that could cause you to faint.
Well i hope this helped! It always helps me! (:
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Comment from Brooke
Time January 26, 2010 at 5:04 am

Hey I’m in the same boat as you I take Klonopin and get really bad Anxiety attacks. It sucks I know. One thing that helps me is using prayer beads, I’ll slowly say the same prayer (or you could say anything really if you’re not into praying) over and over again and that helps calm me down a lot.

I use aromatherapy to calm me down too, it won’t stop a panic attack, but it can kind of take the edge off of our "regular" anxiety.
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Comment from help101
Time January 26, 2010 at 5:31 am

I calm myself down by going online, watching tv, playing with my dogs…

there is a long list of grounding techniques on my site http://selfhelp.yuku.com

When you are triggered the best thing to try and do is ground yourself by doing activities such as the ones on this list:

1. breathe slowly and deeply. In for 5 seconds. Hold for 5 seconds. Out for 5 seconds. and keep repeating it over and over.

2. Use your 5 senses. Smell 5 things where you are now. Taste 5 things. Hear 5 things. See 5 things. Touch 5 things. BUT if one of the senses is what triggered you don’t use that sense, skip over it and use another one twice.

3. Call someone you trust, like a friend or your T

4. Write in a journal

5. Draw

6. Change your scenery. If you are outside go inside and visa versa.

7. Write poetry or a story

8. Read a book

9. Play video games

10. Write a letter to someone who hurt you. Then crumple it up and throw it away. Put all the thoughts down on paper as if you would show the person but tear it up and never show them. That is a way for you to get it out.

11. Go for a walk or jog. Be mindful, look at your surroundings and feel the sun, rain, snow, hot, cold.

12. Hold ice in your hand. The cold will snap you back to the present and wont leave any marks

13. Snap a rubber band against your wrist. Once again it will bring you back to the present.

14. Repeat phrases such as "I am safe now" "It’s over" "It’s just a memory"

15. If you have a pet like a dog or cat pet them, brush them, hug them. Pets hold unconditional love for their owners and are amazing at making people feel better.

(that is just some of the list) http://selfhelp.yuku.com/topic/83 (the rest of the list is there)
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Comment from verr
Time January 26, 2010 at 6:06 am

Keep yourself occupied. try and distract yourself from those scary thoughts. your mind can not focus 100% on two things at once…so, go out for a walk, run, jog, write, watch tv, cook, talk to someone, anything to get your mind off the panicky feelings/thoughts. you have to try and get rid of some of the adrenaline rushing through your system. there is a breathing exercise that works well…you have to breath in deeply through your nose, then release it slowly, repeat.
Don’t obsess over the fact that you cant sleep. try to visualize yourself sleeping peacefully. Also, try and relax your muscles become limp, like a noodle. it is also important not to fight, or resist the symptoms of a panic attack, because they will persist. ride the panic out.
Cognitive behavioral therapy along with medication really helped me out. I was in a really bad place for two years, but i overcame panic disorder and agoraphobia. don’t let anyone tell you that you have to live with it for the rest of your life, because you don’t! you just have to have the will power to persevere. Always stay positive. Just please don’t depend on the meds too much. because ultimately they are just a band aid. you have to get to the root of the problem through therapy.
I recommend you read "from panic to power" by lucinda bassett. that book gave me hope when i though there was none. God bless and good luck on your recovery.
References :
Personal experience