My Panic Attack Solution

Comment from a
Time December 27, 2009 at 7:35 pm

listen to music.
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Comment from Roxy ?
Time December 27, 2009 at 7:43 pm

Massage the skin/muscle between your index finger and thumb.
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Comment from Stew
Time December 27, 2009 at 7:59 pm

grab a comedy movie or watch some sitcom show or watch some cute animal on youtube
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Comment from pissy_old_lady
Time December 27, 2009 at 8:04 pm

breathing..slow steady deep breathing… this might not help though and you might need medication to control them for a while…later you might be able to be weaned off the meds. Try the breathing, but you should talk to your doctor about this…you don’t have to live with these.
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Comment from Lily
Time December 27, 2009 at 8:34 pm

I used to have panic attacks all the time; almost about everything. I really did think my life was ruined because I couldn’t do the things I used to the same way. Usually cupping your hands around your mouth and nose (like an oxygen mask) and taking deep, calm breaths for a couple of minutes helps. Talking out all your problems daily usually helps make it go away for awhile.

The reason you have panic attacks is because the chemicals in your brain are not balanced, usually because of keeping anger/sadness inside and not talking/solving it (that’s why people say it’s bad to keep things bottled up). If your panic attacks become regular, you’re going to have to be put on medicine until it gets better.

I still take medicine for anxiety, and the first time I took it I was so relieved because I felt normal again. Just don’t let yourself rely on it like I did. Other than that, there’s nothing really wrong with taking the medicine. I was iffy about it at first- I felt like some crazy person- but the doctor explained it all to me, and it’s actually really common, so I felt better about taking it.

Good luck! (:
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Comment from Stella
Time December 27, 2009 at 8:56 pm

Try focusing on some random object.

Like for example, if you’re outside and you suddenly get one, try focusing on a tree.

Or, just look around and start naming in your head of what you see.

Basically, distract yourself.
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Comment from Frankie the Rott
Time December 27, 2009 at 9:15 pm

I heard one time, that there is a pressure point near your heart.
Press your right hand thumb nail into your chest with reasonable
pressure and turn your thumb. Do this when you feel
anxiety.
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Comment from psh..it’s sofie
Time December 27, 2009 at 9:57 pm

Slowly take deep breaths. Think of something happy.
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Comment from Hugh Jorgan, at your Service…
Time December 27, 2009 at 10:40 pm

Hey Britney-

Realize that it is just that, only a panic attack, and that it will pass, because it always does. This goes a long way in stopping them before they start. There is nothing harmful about it, you won’t die or be hurt. You can try splashing cold water on your face, as this can interrupt the process. But knowledge is power- there are MANY excellent books in the library on this subject, that will explain panic disorder and help you learn to defeat it without drugs.
The thing that happens is we start to talk ourselves into it as it’s happening; we kind of create it- so knowing that it’s just our own mind, we can also use that knowledge to let the initial trigger symptoms pass without responding in panic. Think about the Eastern mystics you hear about that control their heartbeat or metabolism with their mind- it’s the same principle, but they are simply slowing themselves down instead of the other way around! There are definite reasons why this is happening to you, and so there are also definite solutions that you can use. Right?
Good luck, you’ll be fine!
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Comment from fontainegraphix
Time December 27, 2009 at 11:12 pm

Yuck! I know how you feel. I used to suffer from panic attacks all the time when I was younger. The way I made mine easier to deal with was to get a cold wash cloth and put it on my forehead & eyes. I would sit on the floor with my back against the wall. Then, I’d force my breathing to slow down. Start thinking of things that make you happy as your sitting there, and it will gradually bring you down. Once you’ve calmed down enough, then get a glass of water to drink, and turn on a t.v or radio and listen to something funny or calming. It took me years of trying different things to come up with this. It really does help. As I’ve gotten older I don’t get them nearly as often. Try to see if you can find what it is that triggers them. If you do, then think, "Ok, what is the WORST thing that can happen if whatever causes the attacks actually does happen." I realized in my case it was the anxiety of not knowing how a certain situation would go. I had to rationalize that the chance of something horrible happening was slim to none. I hope this helps. I know what you are going through, and you can get through this. You don’t have to take meds either to do it…. Good luck!
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Been in your place.

Comment from James L
Time December 27, 2009 at 11:48 pm

Hi,

Sorry to hear you are experiencing these symptoms. They are not at all nice. In my opinion, the best way to calm yourself down when you feel a panic attack coming on is to take an attitude of utter acceptance. It is a paradox, but the only way to control a panic attack is to let it ride over you. Do not fight it. You probably won’t notice it but during a panic attack you will experience primary and secondary fear. Your primary fear goes "Oh, I’m having a panic attack, this is scary". Then, very easily you can fall into the trap of secondary fear which goes along the lines of "I must be going crazy/I need to escape/I need help/Im not safe etc". During a panic attack it is really important to identify when you start having these secondary fears and by doing so, make a conscious effort to not think them. Allow your physical symptoms to come, knowing that they are just that, physical manifestation of panic, something that is not true nor does it accurately represent your surroundings. You will notice that if you adopt this attitude of acceptance, your panic attacks will begin to subside. This is because fear makes fear. Once you take the fear out of these symptoms, the fear starts to go away. The less importance you give them, the less fear can manifest itself.

To help with the dizziness, try cupping your hands over your mouth and breath in for once second followed by breathing out for 2 seconds. This will help realign the levels of oxygen and C02 in your bloodstream.

If your panic attacks begin to alter the way you live, I would recommend seeking advice from a medical practitioner who would be able to explore with you a range of options available to help you.

I hope you begin to feel better soon. Feel free to contact me if you would like to talk or are concerned about anything else.
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Comment from Sarah B
Time December 28, 2009 at 12:36 am

Some coping statements that can help you deal with any panic attacks are:
• What’s happening to me might seem overwhelming. But I’ve caught myself in time and refuse to focus on the things that make me feel overwhelmed. In this way my anxiety will shrink and disappear.
• This may be hard now, but it’ll get easier as time goes by.
Above all, the best way to deal with panic attacks is to be practical and patient. Be committed to your recovery, but don’t become a recovery perfectionist.
References :
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