There is a lot of information out there about preventing panic attacks and reducing anxiety. (Hopefully you’re learning a lot of it from this blog. I’m trying to create the best resource in the world for panic and anxiety.)
However, there is very little about what to do when you first feel a panic attack coming on or you’re already having one. I’ve collected some ideas from people who suffer from them and know what to do. Not everything may work for you.
Here’s what they suggest:
Do math in your head.
This is my favorite. I have a book called Speed Mathematics by Bill Handley. I hate math. I’m not good at it. But I read this book to help “overload” my mind in times of panic, especially when going to sleep at night. When you feel an attack starting, start doing some of these math problems in your head. Giving your brain something to focus on deeply will help distract you from your symptoms and help calm you down.
Have a “distraction tool” with you.
This could be a video game in your smartphone, a camera loaded with pictures you’ve taken that you can skim through, or even a blank notepad with a pen on which to start drawing or making notes. I find that making a list of things is a good distraction. It could be anything… types of trees, state capitals, movie titles, whatever.
Talk to ANYONE near you about anything.
Ask them what they’re doing. Ask them why they’re doing it. Pay rabid attention to them and ask more questions based on what they say. Yes, they may think you’re a total freak. But who cares? You need to get through this panic attack.
Get some exercise.
While your instinct is to relax and calm down, your body is secreting adrenaline. Why not use it up? You don’t have to run like an Olympian. Just start walking. Work it off.
Sing.
Singing has a variety of neurological and physical effects on us. It focuses several areas of our brain and unifies them to perform a task. True, you may not be able to do this in an aiport lounge. But if you’re alone, try it. The more alone you are, the louder you can sing.
Breathing exercises.
I know you’ve heard this one a hundred thousand times. But it works. Breathe in and hold it for a count of ten. Then exhale slowly. Let your lungs guide you. They’ll tell you when you’ve held it too long or if you’re going too fast. Do this several times… even while you’re doing one of the other mental exercises… and you’ll feel a sense of relief.
Challenge your panic attack.
One of the reasons panic causes us such fear is because we fear panic. Talk about circular reasoning that goes nowhere. Instead, why not refuse to be afraid of it? Be like a commander in battle or a pro wrestler. Say out loud, “Come on. Give it to me! Is that the best you can do, panic attack? Hahaha. I’ve seen better than that. Come on. Bring it!”
Talking this way to your subconscious is absurdly comical, which is the opposite of the very serious attitude we normally have when we experience panic. This can defuse your panic and suck all the air out of it. You may even find yourself laughing as you calm down and it passes.
The next time you feel a panic attack coming on, try these ideas from real people who suffer from panic and anxiety. But remember, these are only suggestions from panic attack sufferers. Always seek professional medical advice for your panic attacks and how to control them.
Click here to watch a short video about the ROOT CAUSE of all anxiety.
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