Things to Do When Panic Attacks??

[Eddo_pepE]

Hey,can anyone tell me what to do,immediate action indeed, when suddenly panic attacks? Thanks..

[nclady58]

I stopped my panic attacks by just letting them "wash over me". When I tried to control my breathing it just got worse, as I was focusing on it and breathed even faster!.  I just finally decided to let myself feel the fear I was fighting, and over a period of time, maybe a year, the panic attacks stopped.  I still have anxiety at times, and feel that panicky feeling, but I just let myself feel it, and it never gets to that heart pounding, out of breath, and other bad feelings as it did before. I'm trying to get off of my current medication and take something less addictive or hopefully nothing at all.  If you can AVOID xanax.  It's a great medicine, don't get me wrong, but it is highly addictive and VERY hard to get off of once you start it. There are other meds that will help, and are less difficult to taper off of when your panic is under control.  Best wishes to you...

[Sue357]

Hi.  I suffer from GAD and take Klonopin for it.  It helps a lot with the panic.  However, I am noticing that I get nauseaus, at times, and my doc thinks it is from the anxiety.  I also suffer from GERD and take Prevacid.  Kind of a double whammy as I am not sure what is causing it.  I have Phenergan that I take when the nausea gets bad.  However, I am wondering if anyone experiences this and what types of relief work for you. Thanks.

[MGKrafchak]

I just had a very bad panic attack I woke up with it about 2 hrs ago and freaked out for about and hr then came on here and just started reading journals and post to try to see if anyone could help and within an hr of reading I forgot about my attack    I still feel the anxiety but this site is def a good saver     I dont take meds its just not my thing      but ya this def helped alot

[jakegorzen]

Totally agreed, Breathing techniques are wonderful for 99% of EVERYONE:)
Your right on the visualization, it does take a stronger mind "Ive always dabbled in the powers of the mind ,etc"
The candle thing I explained is a way to "self hypnotize" easiest way I can think of.
Ive also done the muscle tension thing, that works really well also  

[Cherie762]

I understand what your saying it makes sense and is true for some people another example is when people are worried their heart is beating too fast they pay attention to it and can cause it to increase due to stress or panic..I use breathing techniques and have taught many patients and my children how to do them but it does take practice and isnt right for every one..it is proven that when dome correctly it increases the 02 to brain and helps calm...

Visualisation is very good but it takes a strong mind and the right enviorment for it to work...some people can even self hypnotise a bit have you ever done the start at your toes feel every muscle tense hold for 5 seconds then relax let the muscle go limp and work your way up the body..if you can keep your mind on it its a wonderful way to make your body relaxed and peaceful.

[jakegorzen]

Sometimes deep breathing can cause more anxiety "like in me" because it puts more emphasis on breathing which in returns puts more anxiety on "am I breathing right, something wrong with my lungs, etc.."
I already have a slight breathing problem from smoking "trying to quit, getting better slowly" and I know when I focus on my breathing I freak out..like right now Im getting slightly anxious because now Im thinking about it, lol
Ive found doing something to get my mind off breathing usually works pretty good.
I also noticed that I dont really breath abnormal either  when Im sleeping, so maybe its all just anxiety??? I dunno

[Cherie762]

visualisation is good I helped many patients though anxiety attacks and I find breething techniques first in through the mouth deeply hold for 5 seconds exhaleing a blowing motion for 5 puffs or 5 seconds repeat 3 times this gets good oxygen to brain and helps it to not panic as easily....then do the visualization.the breathing must be deep you should feel it to the bottom of diaprahm

[jakegorzen]

Self imagery works pretty good,
Close your eyes and focus on you inside a blue light, protected and your floating around, looking at everything, go to the places you love, go anywhere, doesnt matter because your protected by your light. Visualize a rose, and concentrate on the velvet texture, the sweet aroma, and the beautiful coloring and detail, the feeling of it touching your skin.
Light a candle, stare at it, watch the flame dance, keep staring until you become one with the candle, watch the flame dance, and picture yourself dancing with it.
Those are just a couple suggestions I have, got them from when I was studying Physiology back in school.

[Nanabanana6]

I have had panic disorder for over 10 years and I found in just the past year that when I feel a panic attack coming on I first take my meds then to prevent hyperventilation (which to me is the worst feeling) I start talking, reading out loud or singing because it controls my breathing better than just trying to do breathing excersises. It works for me. If I control the breathing, It helps to control the racing heart, and then I eventually start coming down from the cycle. It isn't a cure all, but after all these years I have found it to work for me. Whether it is more distraction from the fear or truly a quicker way to stop hyperventilating, I just don't know. Hope this helps

[HealthMinded]

Sit in a chair with your back straight up, make a diamond shape out of your thumbs and index fingers, place the diamond on your stomach so your belly button is right in the middle. Then begin some controlled breathing. In through your nose, hold for 5 seconds, out through your mouth, hold for 5 seconds, and repeat. Once you have calm down, stare off into the distance and look at something and describe it out loud in as much detail as you possibly can. Trust me it will work.

[9DodgeFan]

Do you have medication for panic/anxiety?  If not, you should really go see your doctor, as medicines can be a big help.  Other than that, try searching on Google for "what to do panic attack."  Here are a few examples I found at wikipedia:
All persons experiencing persistent and frequent panic attacks should consult their physicians. However, many experienced sufferers treat panic attacks with some the following methods and techniques:
Diaphragmatic Breathing or Abdominal Breathing — Breathing slowly through the nose using the diaphragm and abdomen. Do not breathe through the mouth. Focus on exhaling very slowly. This will correct or prevent an imbalance of oxygen to carbon dioxide in the blood stream.[2]
Taking anti-anxiety medication — to be used under the guidance and direction of a physician.
Staying in the Present — rather than having "what if" thoughts that are future oriented asking yourself, "what is happening now" and "how do I wish to respond to it". (Carbonell 2004)
Acceptance and Acknowledgement- accepting and acknowledging the panic attack. (Carbonell 2004)
Floating with the symptoms — allowing time to pass and floating with the symptoms rather than trying to make them better or fighting them. (Carbonell 2004)
Coping Statements — repeated as part of an internal monologue
"No one has ever died from an anxiety attack."
"I will let my body do its thing. This will pass."
"I can be anxious and still deal with this situation."
"This does not feel great, but I can deal with it".[2]
"I am frightened of being frightened, therefore if I stop worrying about being frightened, then I have nothing to be scared of."
Talking with a supportive person — someone who has experienced true panic attacks personally; someone who is highly trained in treating panic attacks; loved ones who can offer support and comfort.

But again, I would stress seeing a professional for his/her opinion.  Hope this helps!