How Do You Get Through Your Panic Attacks?
Thursday, October 29th, 2009 at
6:01 am
I get panic attacks and I want to help myself through them. What do you do to calm yourself down during a panic attack?
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Tagged with: Attacks • Panic • Through
Filed under: panic attack
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When I would have panic attacks I would start breathing irregularly. What really helped was breathing into a paper bag. I know it sounds cliche but basically when you start hyper-ventillating you are getting too much oxygen. Breathing into the paper bag forces you to slow down your breathing becasue you stop getting enough oxygen.
I also had someone I could call no matter what time of night it was who could usually talk me down out of my panic.
I also have medication (xanax) that I take when I start to feel a panic attack coming on.
And I have gone through DBT therapy to pinpoint WHY I feel so panicy and try to head off panic attacks (this has actaully worked the best for me as I haven’t had a panic attack in 3 months and don’t even know if the xanax would work becasue I have never had to take it)
Since anxiety and panic attacks are typically for irrational reasons, I try not to think my way out of them because that only makes it worse. I have however learned to quickly recognize when one is about to occur and then find something to distract myself. Anything that is either a busy task, think housework, or just completely random but requires me to focus on it. I like video games but they can be hit and miss cause it sometimes amps up my nerves. The key is that I stopped trying to reason with it directly because that only feeds into it and sustains it.
Usally you cant relly tink straight during a panic attack but here is a few thing syou could do:
Drink water, Usally you’ll be breathing heavily so you dont want to get all dry and feel ****.
Leave areas with lots of people try and find a quite place,
Have someone with you to comfort you, Someone to hold your hand or hug you.
Tell your friends that you get panic attacks and that they should try and help you by taking you somewhere quiet.
I hope this helps
Understanding the cause of a panic attack helps, knowing that adrenaline is a short lived hormone and will burn out in 15 minutes or so helps. Just sitting, breathing deeply and knowing that if I relax the attack will end and be gone is all it really takes for me. There is an excellent book you might find helpful…titled Mind Over Mood, written by Dennis Greenberger, PhD.
Panic Attacks are trigger from the brain, its a fight or flight reaction. It can be caused by anxiety or caused by nothing at all. Medications are a short term fix. To really know how to deal with panic attacks you would have to get mental training from experts. Because you can calm your body by deep breathing but your not calming the mind. I had panic attacks for awhile and suffered from a few bad ones. There is a blog I wrote that speaks about them and even a program that I use to help me keep away panic attacks from happening again.
http://thepanicattackcure.blogspot.com
I use two main tactics.
I use breathing exercises to slow my body’s rhythm….taught here:http://www.stop-anxiety-panic-attack.com…
I also use mental exercise technique to transition my negative thinking into positive thinking. taught here:http://www.stop-anxiety-panic-attack.com…
These two methods have greatly decreased my panic attacks. I haven’t had one in over a year since learning them.
Best of luck.
Hi, I havent had a panic attack since August 9th but ever since I had it I freak out when I leave my house. I am even scared to go to school sometimes. My best help is to read or listen to my ipod. I usually take some good car magazines (Motor Trend, Car and Driver, Consumer Reports, etc.) with me and my iPod. I dont know if you like to read but it helps me. I sometimes have to talk myself out of it. I went to a big city about an hour from my house thursday and just said to myself ”Spencer (thats my name) this is stupid! You are fine and nothing is going to happen just breathe!” It does help. I am on Xanax anf it doesnt do anything for me. Just go outside if you are in a store or something and breathe. Go to your car or something. It is very hard to stop a panic attack because usually you have to ride the whole thing out. It will only last about 10 minutes but it feels like hours. The worst that can happen is that you will pass out. But to answer your question, breathe and do something that distracts you. Take deep breaths and talk yourself out of it. You must stop it before it starts! I hope I helped you. You can email me at anytime and I will respond when I can….spencershaver@yahoo.com. Have a good day!
maybe that guys right praying sounds like a good idea .. it might make u feel even 4 a moment that all the presure ur having from life if u feel or think seroisly that there is a g-d then maybe all is 4 a reson and u might not feel alon and that might chill u out … just chill man all is good 7 happens for a good reson..
Some people might think this sounds silly, but I pray. I often wake up in the middle of the night and have panic attacks. Praying really helps to calm me down and assure me that I’m going to be fine.
Take a look at this site and sign up for the information:http://www.cureanxietydisorder.com
Hope this helps…
i have panic attacks often. before i got meds i good doctor told me to breath into a paper bag. it will slow your heart down enough to stop the panic attacks
xanax and deep breathing slowly
go to doctor ask for citalopram it s like prozac, youll be better soon
just relax and toughen up