What can i do to calm myself down when i have panic attacks?
I have been having alot of panic attacks lately because recently my guy friend has been talking to me about dating me and i have been trying to get out of one relationship that im in because hes abusive. I don’t want to be with anyone right now and it makes me go into panic mode.
the most important thing for you right now, is to take care of yourself – don’t concern yourself with this guy who wants to date you, if he is a friend, that’s okay, but right now, you have to heal your own self
get rid of the abusive guy – NOW – don’t even spend another moment risking your self – whether it’s physical, emotional, or any other, you don’t want it, you sure don’t need it, and it will only keep you in "panic mode" –
ok….think about things that can calm you – write them down – make a list – hope it’s a good long one –
taking a long hot bath?
petting a kitty or puppy (do you have one?)
listening to some instrumental music, like piano (try David Lanz)
writing in a journal?
sitting in a comfy chair by the window, in the sunlight?
doing your nails
just write down everything you can think of, that would relax you, or make you smile –
are there some people who you can talk to, that are reassuring and kind? do you have their phone numbers handy? write them down also.
now…make a "plan" – every day, give yourself one hour – it doesn’t matter when, but just that you do it – pick one of those things – start with the one you like the most! and promise yourself that you will give yourself that one hour, and do it – for yourself –
after you’ve done it, write down how you felt – try to be as specific as you can possibly be – pick exactly the right words, and write about it – describe every sense that you "felt" it with – sight, smell, touch, hearing, seeing –
…….
ok, now start using that book, where you’ve described those things, as your "tour book" – whenever you start to feel panic-y, choose one of your favorites, and lose yourself in re-living that experience – let your mind wander back to when you actually DID that thing, and re-enact every moment in your mind…..
(this is an exercise that I’ve used for years, myself – and it really does help – - i hope you will give it a little try – at first it may seem silly, but just go with it – and you will hopefully find that you can lead yourself OUT of the panic attacks
good luck
Comments
Comment from Terri R., Licensed MFT, #46212
Time March 1, 2010 at 5:04 pm
Short and simple……tell your guys no dating for now. I know this sounds tough but once you make this statement clear, your panic attacks will stop. No matter what they say, stick to your guns. Put yourself in control. No one controls your behaviors but you. Make a decision in a new direction…You go girl!!
References :
Comment from tammeran
Time March 1, 2010 at 5:31 pm
the most important thing for you right now, is to take care of yourself – don’t concern yourself with this guy who wants to date you, if he is a friend, that’s okay, but right now, you have to heal your own self
get rid of the abusive guy – NOW – don’t even spend another moment risking your self – whether it’s physical, emotional, or any other, you don’t want it, you sure don’t need it, and it will only keep you in "panic mode" –
ok….think about things that can calm you – write them down – make a list – hope it’s a good long one –
taking a long hot bath?
petting a kitty or puppy (do you have one?)
listening to some instrumental music, like piano (try David Lanz)
writing in a journal?
sitting in a comfy chair by the window, in the sunlight?
doing your nails
just write down everything you can think of, that would relax you, or make you smile –
are there some people who you can talk to, that are reassuring and kind? do you have their phone numbers handy? write them down also.
now…make a "plan" – every day, give yourself one hour – it doesn’t matter when, but just that you do it – pick one of those things – start with the one you like the most! and promise yourself that you will give yourself that one hour, and do it – for yourself –
after you’ve done it, write down how you felt – try to be as specific as you can possibly be – pick exactly the right words, and write about it – describe every sense that you "felt" it with – sight, smell, touch, hearing, seeing –
…….
ok, now start using that book, where you’ve described those things, as your "tour book" – whenever you start to feel panic-y, choose one of your favorites, and lose yourself in re-living that experience – let your mind wander back to when you actually DID that thing, and re-enact every moment in your mind…..
(this is an exercise that I’ve used for years, myself – and it really does help – - i hope you will give it a little try – at first it may seem silly, but just go with it – and you will hopefully find that you can lead yourself OUT of the panic attacks
good luck
References :
Comment from Devonair
Time March 1, 2010 at 6:05 pm
Breath into a paper bag.
References :
Comment from ironside
Time March 1, 2010 at 6:48 pm
Melony,
You are hyper-venting your not in control of your breathing,get a brown paper bag and breath in and out of it for about 2 minutes,blowing it up then sucking the air back out using the same air ok.
Whats happening is you got to much oxygen into your blood stream.and your body is trying to burn it up,by blowing in and out of the bag[ blow in then suck out,the bag will inflate and then deflate as you do this] this method clears the blood of excess oxygen ok.which is your problem.
References :
Comment from MeAgain
Time March 1, 2010 at 4:34 pm
When I have panic attacks I find pacing really helps me. By doing this you are burning off the extra adrenaline your body is making.
If you can go out and jog. Take a warm bath or shower this will help to ease the muscle tension.
Put on some music and sing, singing will help to regulate your breathing.
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