What to do if you are having a panic attack.
There are a number of things you can do to help ease a panic attack
and to stop some of the symptoms. Try some of the following -
* Cup your hands over your mouth and nose and breathe slowly. This
works in the same way as breathing into a paper bag but its a lot
more discreet.
* Take a long slow breath in, hold to the count of 7, slowly let it
out. Follow with a few normal breaths. Then repeat as necessary.
This also helps with hyperventilation. It also feels some what
comforting if your breath feels short and high in the chest.
* Re-assure yourself. Try not to add fearful thoughts on top of the
anxiety such as 'I'm going crazy', 'what if I cant leave here'
or 'what if someone sees me like this'. Instead try and think about
the reality of the situation. For example, try telling your self 'I
have been through this many times and nothing bad has happened'
or 'it's o.k. this is just my bodies normal reaction to anxiety,
nothing more.
* Lower your gaze. Often when we are panicking the stimulus from all
around us seems overwhelming. Light seems brighter, noise louder
etc. One good techniques is to lower your gaze towards the floor or
ground until your panic has passed sufficiently.
* Talk to someone. Often being reassured by someone or just making a
little contact can not only distract us from the panic but also can
make us feel safer and less alone. Hugging someone is even better.
Touch is very comforting and reassuring.
*Listen to music. If you are at home or have headphones or a car
stereo. Put on some relaxing ,or other, music that makes you feel
good. Lie down and do some breathing exercises. Let yourself relax.
* Move your focus but in a positive way. try and read, watch
something on t.v or perhaps write in a journal. Don't just stay
still and focus on the symptoms.
* Realize that you have probably gone through this many times, even
hundreds of times. It has never hurt you, nor have the horrible
things that come to your mind while you are panicking ever happened.
Trust that the symptoms caused by panic attacks are just your fight
or flight response. It wont harm you. It is just your bodies way of
reacting to anxiety. There is nothing wrong with you physically, or
mentally. It will pass.
* Don't add more stress, or feelings similar to panic, by having
caffeine, nicotine, or other recreational drugs. While these things
are definitely not recommended to anyone who has a anxiety disorder
(nor to most other people) Especially don't use them while you are
having a panic attack you will only make yourself feel more anxious.
* If you feel while you are having a panic attack that you have
shortness of breath or heart palpitations. Try sitting in front of a
fan or an open window for a while. The breeze will ease this and ease
your worries about your breathing.
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copyright 2000Steve_akhurst@bigfoot.com