Do you know of any helpful mantras or techniques to help get through a panic attack?

Question

I have had panic disorder on and off for 12 years now - I go for a few months with little trouble and then I have several months with daily panic attacks. I've been on Xanax for 8 years for it, but don't like to depend on it.

In the past I had found that repeating mantras at the onset and during an attack helped me more than anything, provided I had no distractions.

Does anyone know of some good ones? My panic attacks are triggered by a fear of dying, ever since I went into anaphylactic shock at age 14 because of an allergic reaction. (the symptoms of a panic attack are the same, so it's a vicious unending cycle!!)

Answer 1

take an Ativan and sit down and pray, remember to breathe "slowly"!!

Answer 2

I used to have them back in my 20-30s, I don't know I just got it in my head that this will pass, and I will be ok in a minute. I kept telling myself that you are not gonna die. I think eventually I actually built a mental block on them. I can still feel like one wants to come sometimes but somehow I can suppress it. Like right now I feel uncomfortable thinking about it. UUUUUG No one has ever died from an attack its all in our heads, just get that imprinted in your thoughts and build a barrier. I used to drink beer to calm down if when I started to feel unstable. It worked, but if I can drink a couple of beers and make the awful feeling go away then its not physical its all in my head. I became an alcoholic as a result, to fight the attacks. I am ok now , but just keep telling yourself its all in my head. I also did stuff like get up and start walking around, grab my guitar, do the dishes, find something to do, and concentrate on that task. Untill it goes away.

Answer 3

I empathize with you, panic attacks are horrible.  There was a time when I was getting 5-6 of them a day--- no joking and I was working at the time.  I learned through a book called "Hope and Help for your Anxiety" by Dr. Claire Weeks that panic attacks are basically a fear adrenalin fear reaction. We are afraid which makes the adrenalin kick in which makes us more fearful so the adrenalin kicks it up another notch.  Once I learned about that the book had so many helpful hints on how to manage the panic attacks.  The explanation of the fear adrenalin fear cycle made so much sense to me.  In addition to the book I started to remind myself that I was going to be ok, that I was having these attacks often and nothing bad had happened, I always got through them.  I reminded myself about the adrenalin.  At the time it was also imperative I watch my caffeine intake, that stuff would get my heart going and then my mind would switch into full panic mode because I thought my heart was going to explode.  I also went into therapy and was put on Zoloft by a psychiatrist.  That was nearly 11 years ago and I have had maybe one or two attacks a year since, that's it!  What a relief that has been.  I pray you find the same relief that I did and know you are doing the right thing by seeking help.

Answer 4

I suffer from panic attacks too, and when I feel one coming on I count backwards from one hundred by threes in french or spanish; i know this may sound really weird, but it activates two sides of your brain at the same time (numerical and language) which helps to distract your brain from the panic.  I hope it helps for you too :)

P.S. Don't let anyone let you feel guilty about taking drugs for your disorder; only someone who has suffered from panic disorder can understand the pain of it.

Answer 5

Yes. Say "SERENITY NOW!" Loyd Brawn did that on Seinfeld and had a nervous break down. That it a joke. It is humor therapy.

If you do not have enough money, you could take drugs, like alcohol or crack, to feel better and many do. But that does not cure it. The cure is to make more money. If you are depressed, the cure is not to take a drug, like Prozac. The cure is to be happier. If you have panic or anxiety, which everyone feels at one time or another, the cure is not to take drugs. The cure is to feel more tranquility, calmness and peace of mind. See site below for more on this.

Kevin Trudeau says in his best selling book, Natural Cures They Do Not Want You to Know About, "All illnesses and diseases are caused by the same things; (1) too many toxins in the body; (2) nutritionally deficiencies; (3) electromagnetic chaos exposure; (4) mental and/or emotional distress." "The most effective way to cure and prevent disease is by getting the toxins out." "One very powerful cleanse is, of course, fasting." "Drugs only suppress symptoms, and they cause disease because they are toxic." In More Natural Cures Revealed, Kevin Trudeau says "The facts are clear, drugs, both prescription and non-prescription, do not make you healthier, they make you sicker. Drug companies are not interested in your health. Drug companies only want you to buy and use more drugs. If you want to cure yourself of any disease you have and remain healthy, you must eliminate all non-prescription and prescription drugs."

http://www.phifoundation.org/panic.html

Answer 6

close your eyes-breathe slowly and deeply and give it up to God. say" I am OK and I can handle this" .

Answer 7

View the techniques for control of anxiety/panic attacks, in section 8, at ezy build, below. Begin, on this first occasion, only, by holding your breath for 5, or 10 seconds: this will give you the confidence to realise that YOU CAN CONTROL YOUR BREATHING, but not pass out, or die (your autonomic nervous system resumes breathing, if you become unconscious). Understand panic attacks, and what triggers them, in your life (if it is unresolved anxiety, or stress, see sections 6, or 42, respectively). The paper bag method works for most people: try it.  

   If you are fairly suggestible, the following are reliable: http://www.hypnosisdownloads.com/

Your last alternative is psychotherapy, to address its fundamental cause: read section 1, and examine the http://1-800-therapist.com/  website, and use the locators, and phone book. I used to suffer from panic attacks, until I questioned what had changed in my life, at, or just before that time, to trigger them. For some people, this is enough. These days, I have instilled the habit of, whenever a situation occurs where panic is likely, I visualise a large, "STOP!" sign, as vividly as possible, followed by repeating to myself: "stay calm" in my mind. You could try the same method. It usually takes 30 - 40 repetitions, for most people, to establish a new habit. I also suggest that you learn, then practise the controlled breathing technique, until competent, then employ it, at the very first sign of a panic attack.  

   Practice one of the relaxation methods on pages 2, 11, 2c, or 2i, daily, and when needed. Also, give the EFT a good tryout, to see if it helps you. There is also a version for use in public places, (if you like, you can claim to have a headache, as you massage/lightly tap your temples, but you would then be restricted to subvocalising: saying it to yourself in your mind). Section 53, and pages 2, 2.q and 2.o at http://www.ezy-build.net.nz/~shaneris also refer: "Even though I sometimes suffer from panic attacks, I deeply and completely accept myself." Note: the controlled breathing only helps with the symptoms (as do medications/herbal remedies): you need to address the underlying cause, and this requires some form of therapy, and Cognitive Behavio(u)ral Therapy has proved effective.

   Advice from a published psychiatrist on controlled breathing. (1.) Get a clock, or watch with a second timer. (2.) Practise for 5 minutes, 4 times daily, until proficient. (3.) Take a small breath in, and hold it, for 6 seconds. (4.) Think to yourself: "RELAX", just before breathing out. (5.) Try to feel a sense of releasing tension, as you breathe out. (6.) Breathe in for 3 seconds, then out, for 3 seconds. Try to make your breathing very smooth, and light, as you breathe in through your nose, and out through your mouth, or nose. (7.) For the next minute, continue to breathe in, and out, every 3 seconds. (8.) Go back to step 3, at the end of the minute, and proceed through to step 7, doing this for 5 minutes. Use this at the very first sign of a panic attack starting, or any time you feel anxious, or tense.  

   Because many people can't access/afford professional therapy, I include the EFT, and EMDR variant for them to try, free of charge. Cognitive Behavio(u)ral Therapy is generally available in most areas, but EMDR (see section 33) may well be worth trying, and is becoming more widespread.

  (The following is a variant of EMDR therapy, which has been used successfully for those people suffering from Post Traumatic Stress Disorder, insomnia, and anxiety: it is easily learned, quick to use, yet can be very effective. It is easy to be dismissive of such a seemingly unusual technique, but give it a good tryout, for at least a few weeks, to see if it is effective in your case).

Prior to using either of the methods in the above paragraph, first sit comfortably, and take a deep breath. Then, without moving your head, move your eyes from the left, to the right, and back again, taking around a second to do so (say: "a thousand and one": this takes approximately a second).

Repeat this procedure (without the words, although you can count, subvocally, if you like) 20 times: "A thousand and one; a thousand and two... " and so on, to a thousand and twenty. Then close your eyes and relax. Become aware of any tension or discomfort you feel.                      

                 Then open your eyes, and take another deep breath, and repeat step one, closing your eyes, and relaxing afterwards, in the same manner. Then, repeat the procedure one last time. Some people may find that this is all they need do.   With experience, you may find that you can practise this in public, with your eyes closed, which greatly widens the window of opportunity for its use, and avoids attracting unwanted attention. I have found that the 2 - 3 minutes spent using the EMDR markedly reduces distractions to the relaxation process, and is repaid many times over.

I also use it prior to my chosen relaxation technique, after lights out, at night. For more about Eye Movement Desensitisation & Reprocessing therapy, showing recommendations by those who have used it, including a professional psychotherapist with more than 20 years of experience in that field, see sections 33 - 34, at ezy-build. She was skeptical, at first, and I remained unconvinced, until trying it, and now I use it twice daily, including after lights out, at night.      

        It may also help to minimise, or eliminate caffeine products from your life (coffee can be a trigger) and sugar. Xylitol, or Stevia is preferable, (health food stores) or fruit sugar (fructose, such as "Fruisana", from supermarket sugar aisles) or even a little honey. Minimise/eliminate consumption of highly processed foods, particularly grain products, such as white bread, donuts, cake, cookies/biscuits, or anything with sugar. Opt for more wholefoods, non-starchy vegetables, and fruit.

Answer 8

oh man, that sounds so scary =(  you've lived with this for quite a while it sounds like, so i'm not sure if my advice is stuff you already know, but i'll say it anyway.

i would think that using a mantra that means something meaningful to YOU would be most effective.  also, breathe deeply and slowly and concentrate on that and just concentrate on and visualize your lungs and your chest expanding and filling with air, and then deflating, and expanding again.... and let that rhythm and systematic repetition soothe you and distract you, kind of.  (when you concentrate on processes within your own body, it removes your mind from the outside situation that set the attack)  block out the noises around you, just listen to your breathing, in and out, in and out..  all the while repeating that mantra and think about nothing else.  also, at the onset of an attack when you're doing the other things i mentioned, if you find you have trouble with the idea of a mantra, you could try having a picture in your mind, like a "happy place".  a place, fictional or real, that brings you peace and calm and happiness.  mine is an empty field with tall grass and one huge, lone tree, with the sun shining and a strong breeze blowing my dress and my hair.

i'm not an expert on this stuff, but i do hope you try all this out & see if it helps you!  and i sincerely hope it does.