How can i calm down from a panic attack?

Question

what are some methods i could use to calm down?

Answer 1

breathe in your nose and out your mouth or just punch your wall thats what i do

Answer 2

Yes, talk to yourself. Stop right there and say relax right now. We must get through this moment! The more you talk to yourself, the better things calm down. Try this over & over again.

Answer 3

Lay down on your bed and relax. I have them all the time but i cant take the meds for em..they make me sick so i have to do it the old fashion way...LOL. Let whatever is bothering you go dont keep thinking about it as that will make it worse. Take a long soak in the tub and maybe listen to some of your fav music. These are things i do. I hate panic attacks they scare me sometimes. Hope this helps.

Answer 4

most people reccomend counting slowly, or taking deep breaths- you could even take deep breaths and count them.

Answer 5

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 6

I hope you have diagnosed your condition correctly. If so, try to find out the antecedents, your behavior and what consequences follow..if you can figure out if there are any triggers to your panic bouts, you might be able to quell a major attack before it starts..keep a diary of sort and keep logging..you will see a pattern in your attacks..medications, self soothing behaviors all help..but you can do much better by becoming more aware of your available options during each bout and be able to better handle the situation you are in..Good luck!!

Answer 7

Get moving! Breath and get control of your thoughts. Just force yourself to move. Sometimes I was "frozen in panic". I would just stand there and not fight it. Wash the dishes, do some laundry, Orginize a drawer. Even if you cry all the way through. You need to show yourself you can still function normally. Which means you can feel normal too! Good luck

Answer 8

jh

Answer 9

Hi, I am the author of http://panicattackresearch.blogspot.com

Do not worry, I am not spamming my site - my site don't sell products or anything. My site is solely dedicated to panic-attacks or people whom have anxiety. I give tips on how to sleep even if you have anxiety.

Please do visit and post any questions there or here so that I can help you further.

I have been a sufferer for 12-years and am doing well. My blog is dedicated to help. I will be updating my blog every 5-7 days on new ways to cope anxiety. I have just made few good entries on coping - I hope it will help you.

I started out taking prozac 20mg daily.. then it dropped to 10mg and now I am just taking 5mg and still doing very well. I might be considering taking medication off my life.

And most importantly, I am here to help you because I know how it feels to have anxiety or panic attacks.

I have just posted a new entry and uploaded some good files for you to do some relaxation, and there are techniques to overcalm immediately!

All the best,

Seng

Answer 10

I suffered with panic attacks for a long time. I had to really watch my breathing. Carry a small paper bag with you where ever you go. If you feel an attack coming on, breath slowly and deeply into the bag for a few minutes. It always worked for me. good luck.

Answer 11

I used pills called Calms. from my local organic goods market. they worked amazingly well.

or see a doctor

Answer 12

a panic attack will eventually go away to help try deep breathing in through your  nose and loudly out your mouth. this may help. Good Luck!

Answer 13

By relaxing and taking your time to calm down.

Answer 14

I get up next to a close friend or my fiance and make him breathe slow and deep, then I try and breathe with him OR I pop a klonapan.. but unfortunately those take a while and you gotta get them prescribed.

Answer 15

I've suffered from them for a long time and I have not always had my medication handy.

First, I keep a small bag in my purse because I have issues with hyperventilating. I've even developed this hand thing where I cup my hands over my mouth and nose and breath. Most people think I'm burping or getting ready to sneeze or cough, so it's not real obvious.

Second, focus on your breathing. When you have a panic attack you tend to shorten your breaths and keep your lungs full of air. Count if you have to but make sure that you are taking normal in and out.

Also, there is a pressure point about an inch above your wrists and in between the bones that you can press firmly. That has seemed to help me at times.

Realizing what triggers your attacks and adjusting your lifestyle so that you don't trigger them helps. It takes a while to realize the beginning stages of them but once you do it's easier to prevent them than to try to take care of a full blown one. I've had a decade of experience with this and I promise, they do get fewer and fewer once you learn how to control them. Email me anytime. I probably have more ideas that I can't think of right now!!!! lol

Answer 16

i would suggest breathing in and out and having presence at mind which is the most imporatnt since when some people get scared they tend to get nervous and stop thinking straight.breathe in and out breathe beauty in..nasty out:P

also count to ten slowly and then count backwards

but what really helps me is closing my eyes and

and breathing deep 3 times in and out

and sometimes getting a grip or squeezing something really hard can help