My Panic Attack Solution

Comment from Carol M
Time December 5, 2009 at 9:06 pm

Exercise always works for me
They were really really bad last summer so when ever I got one i would go to my room or bathroom or whatever and breath in and out and then go out and exercise.
Also splasing cold water on your face.
Coloring in a coloring book also helped me, I didn’t think it would work but it did.
References :

Comment from Alison M
Time December 5, 2009 at 9:31 pm

deep breathing and checking yourself back into reality. look around and reassure yourself, "I’m alright". The cold water on the face like someone else mentioned works good too I think. And fresh air!
References :

Comment from mahler1987
Time December 5, 2009 at 10:21 pm

In all seriousness I immerse my whole face in ice water. This slows the racing hear and shocks me back to the here and now. Once that is done I deep breath and tell myself I am ok.
References :

Comment from LTD
Time December 5, 2009 at 10:55 pm

Ativan can also leave you in a drugged-sluggish feeling…
A therapist would be really helpful…"desensitizing" you to the things that bring on a panic attack help the most…learning "bio-feedback" and self-hypnosis (or meditation) helps as well…
There are also good anti-anxiety meds, like Prozac (which is what I take) that do not make you feel "drugged"…
References :

Comment from Julia M
Time December 5, 2009 at 11:11 pm

Just remind yourself that you are just having a panic attack… that you have had them before and that you know what they are like. Take deep breaths through your mouth and out your nose. Get away from people who may be crowding you or making you feel more nervouse. I try to mentally focus on my heartbeat to slow it down. Just don’t run from you fear… fight your anxiety and you can get over it… I did ! and i never took drugs
References :
personal experience … anxiety for years

Comment from Nana
Time December 5, 2009 at 11:56 pm

The first step to learn anxiety panic attack relief is to believe that you have the ability to take control. Anxiety disorder is not a disease it’s a state of mind that can be controlled.

Read the rest of tips here
http://selfempoweredwoman.com/37/anxiety-panic-attack-relief-learn-how-to-manage-anxiety-panic-attack/
References :

Comment from Lauren
Time December 6, 2009 at 12:31 am

Overcoming anxiety is no small task.
It takes practice and a lot of hard work.

I used to have panic attacks once a week
due to my high anxiety, so I definitely feel
for you. Fortunately, I can do a lot more
for you than empathize.

By utilizing the techiques below, I was slowly
able to gain control over my anxiety and stop
my panic attacks from occuring. If you
exercise these techiques regularly, you too
will see great improvements in anxiety,
tension and stress.

Breathing:

As the anxiety creeps up, begin to count in
your head. Count 1,2,3,4 — 1,2,3,4 — 1,2,3,4
pausing on the dashes and so on.

You’re not going to actually say or
even think the numbers. You’re going
to breath the numbers.

Take a deep breath in through your
nose for the 1 and 2. Then take a
deep breath out through your mouth
for the 3 and 4. Practice this routine
for a few minutes a day until it
becomes an automated exercise for you.

Practicing really helps a lot.
Practice in a controlled environment.
I used to practice before bed. When
panic does hit, this self-defense
mechanism kicks in without effort.

Control Your Thinking:

When you have negative thoughts,
negative things will come into your
life. Conversely when you have positive
thoughts, positive things will come
into your life.

That’s because thoughts steer the
direction of your life.

The same holds true in moments of high
anxiety. It’s important during these
times to monitor your thoughts and
make sure you force calming ideas
and images into your head.

Nothing is really as bad as it seems and ten
years from now,this particularly stressful
situation won’t exist – so control your
thinking to avoid your mind from falling
into a negative thought spiral.

As soon as you have a negative thought,
throw it out of your head and
counterbalance yourself with a
positive or optimistic thought.

This is a hard one, but after
you monitor your thoughts for
a week or two, you begin to think
more positive in general.

These two tactics helped me a lot.

Other helpful ideas are:
- Participat in Therapy
- Talk to someone you trust
- Exercise (cardio works best)
- Yoga
- Stretching
- Reading
- Meditation
- Take a hot shower
- Go for a Walk
- Listen to Music
For more Great Tips,
CHECK OUT THE SOURCE LINK BELOW:
References :
http://www.Stop-Anxiety-Panic-Attack.com