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Tips for managing panic attacks?

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Posted 10/24/2014 11:07 PM (GMT 0)
Does anyone have a good tip to end or calm a panic attack when you're in the moment? My panic attacks are primarily based around hyperventilating so slowing my breathing doesn't always help. Is there anything I can do to take the focus off of the attack and maybe calm myself some?

I'd like to hear people's personal go to tool for what they'd do during an attack!
Posted 10/25/2014 2:09 AM (GMT 0)
I get busy physically, no matter where I'm at. Even if it's late at night, I'll go walk around our neighborhood (not afraid of safety here but also I usually have enough adrenaline, I could either karate chop a bad person or run fast from them 😆).

Something else I do is get my swiffer duster out and start cleaning cobwebs. Stretching and sweating is very good for me in the middle of panic. Moving moving moving- that's my M.O. If that's not possible, I'll call my bff who understands & just talking can calm me down. Oh & xanax, it has always helped relieve panic. That's not to say I may still have some anxiety but not panic level.

Sweat if you can when it strikes. I know you have your little boy but if it happens during the day and he's not napping, put him in his stroller and take off. Stay close to home if that's more comfortable- I've walked the same small circle around our home many times if I was uncomfortable going too far.

You could Google "things to do during a panic attack." I don't advocate Google but I think it'd be a "safe" & informative search.

Sending you much love & support!
Lisa
Posted 10/25/2014 2:19 AM (GMT 0)
Thank you, Lisa!!!
Posted 10/25/2014 2:48 AM (GMT 0)
My panic attacks unfortunately seem to occur randomly. For instance, I was enjoying a nice dinner at home this evening and suddenly couldn't catch my breath and was terrified of passing out. The only thing I noticed was that the radio was on, my husband was babbling and my son was starting to refuse his dinner, so I was slightly frustrated.
Posted 10/25/2014 4:21 AM (GMT 0)
P.,

This is a little extreme...so it is certainly understandable if you want to pass on this exercise, but it can really be effective.

I used to also panic with hyperventilation. So my therapist had me actually induce a purposeful hyperventilation, then use my Divided Breath exercise to pull out of it.

The Divided Breath made me feel very in control and structured in my breathing, so I did not feel panicked for very long.

I then started to use in when a random/actual attack would hit. With enough success in stopping the attacks...they at some point, just stopped.

Postive mantras have also played a big part in the healing process for me.

Using phrases like...

"These are symptoms I have felt before, they can't hurt me."

or

"I am alright, this is just anxiety making me feel this way."

Keep searching for, and trying many methods...

Hopefully you will what really works for you soon.

S.C.
Posted 10/25/2014 11:57 AM (GMT 0)
Thanks SC!

My therapist and I did that once too. He made me hyperventilate in his office and then we got me out of it. I guess the problem is that I've lost faith in the breathing because I feel like I got bad at it, but I really need to practice again. Thanks for the reminder.
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