What do you do to help bring you down while having a panic attack?

[Neenie87]

Hi All,

Curious to find out how people manage their panic attacks? I struggle to settle myself down and really want to be able to control them. Has anyone mastered settling a panic attack?

[white knight]

Hi Neenie, welcome

yes I have, in fact I licked anxiety altogether even though it took me many years.

I'll list the things I've done by priority as what had the most effect upon my recovery.

1/ Relaxation, muscle tensioning exercises worked for me. I still do them, nightly. Best taught by a qualified therapist it involves lying quietly and tensioning up muscles individually for 15 seconds then releasing.

2/ Deep breathing. Best for relief of panic attacks.

3/ Slow up!  do things slowing there is no need to rush

4/ Reassess your social media and your friends. Toxic people can have a negative effect on you. Eliminate them from your life. Facebook- defriend those that do not contribute positively to your life. Those that complain about your decision- its your Facebook not theirs.

5/ Change of environment. Getting a panic attack? walk from the area even a few metres out of a room or away from the tension, wait a few minutes then return. It works. It diverts your attention.

6/ Seek a GP visit and tell him/her of your problems.

Good luck  Tony WK

[blondguy]

Hi Neenie

Tony has it dead right on this Neenie, so I wont re-cover his advice. Like Tony I have (with practice) booted the anxiety as well...after a few years...but it does lessen in severity...

*The Power of Distraction....If you feel an attack coming on....distract yourself...It can be anything...Look at your cellphone....switch it on and just pass the focus over to your phone...a pic...an sms...the menu screen....It will help provide temporary relief.

* Talk to a friend...tonight...and ask them if its okay if you call them when you feel this way..That will give you a 'way out'....if...and when you need it....Its like having a 'plan B'....

* Anxiety attacks are dreadful but still only feelings...

* If possible try to get a quality nights sleep....Anxiety/Panic can lose some its strength by doing so...

* Electronics...To help your next day be a bit better...Avoid your mobile...ipad..tablet...before sleep..They are handy devices but do overstimulate brain activity and thought processes..The last thing you need now is a 'busy' mind before having that quality sleep that will help you heal

Thankyou for having the courage to post Neenie...If you wish let us know how you go...

We are here for you

Paul

[white knight]

Oh, and....no stimulant after 6pm eg coffee.

Some friends recently stayed with us and talked me into swapping my 3 cups of coffee post 6pm for one tall glass of chocolate milk. A big improvement in my ability to fall asleep. And less nightmares.

Paul's distraction one works to. Divert your mind to happier places. I do it with hobbies.

Tony WK

[blondguy]

Hi Neenie...

Tony WK has mentioned coffee..Absolutely spot on...If you do drink it (or Red Bull etc) try to get rid of it..The first major panic attack I had was intensified by drinking coffee daily...Since getting rid of the anxiety..I treat myself now to a coffee on the weekend. I just realised that coffee & work dont mix. Its just too much mental activity when its not needed.

Be 'Gentle' to yourself Neenie 🙂

Paul