Panic attacks - how to lessen

I had panic attacks when I was diagnosed with Gerd or acid reflux. It may be that you are having a health issue that you don't know about, maybe in your stomach. But if you don't try this, when getting a panic attack go walking or cycling do something physical to not thing about it and don't stay alone or try to read a book very loudly for 1hour. Hope this works for you.

Thanks for responding! I’ve been to the doc about it but it’s been a few years. I do need to go again. Thanks for suggesting. For some reason, walks sometimes trigger my attacks and also driving does too. Lots of hyperventilating and feeling lightheaded. Not as bad as I used to get them overall - many years ago. But still affects my life right now. They come and go - for a few years I’ll be fine. Then I’ll have a flare up. Thankfully this flare up isn’t as bad as the last. But it’s still conflicting with my daily life right now.

@Swest246

I've had anxiety problems for almost 20 years. It for pretty severe for me where I could not work so I had to go on a low dose medication. I was ashamed for a long time but came to terms with it. When I'm having an attack now, I breathe slowly in and out, sip on cold water (carry with me always), and sit down until it passes. It's tough

Thanks for the tips! I do the cold water sometimes too. I was embarrassed for a bit too years ago - now a days I do feel like I can be more open about it. It’s a process I guess but it’s good to know many others are in the same boat or have been. Did the meds help for you? I’ve been prescribed meds in the past but was nervous to take them because I was getting panic attacks while driving and obviously didn’t want to be on Xanax while driving.

@Swest246

Panic attacks are sudden, intense surges of fear, panic, or anxiety. They are overwhelming, and they have physical as well as emotional symptoms. And they are definitely hard and nothing to be made fun about. I can totally understand.. Many people with panic attacks may have difficulty breathing, sweat profusely, tremble, and feel their hearts pounding.Some people will also experience chest pain and a feeling of detachment from reality or themselves during a panic attack, so they may think they’re having a heart attack. Others have reported feeling like they are having a stroke.

Panic attacks can be scary and may hit you quickly. Here are a few stratergies, you can use to try to stop a panic attack when you’re having one or when you feel one coming on:

1. Use deep breathing

While hyperventilating is a symptom of panic attacks that can increase fear, deep breathing can reduce symptoms of panic during an attack. If you’re able to control your breathing, you’re less likely to experience the hyperventilating that can make other symptoms — and the panic attack itself — worse.

Focus on taking deep breaths in and out through your mouth, feeling the air slowly fill your chest and belly and then slowly leave them again. Breathe in for a count of four, hold for a second, and then breathe out for a count of four:

2. Recognize that you’re having a panic attack

By recognizing that you’re having a panic attack instead of a heart attack, you can remind yourself that this is temporary, it will pass, and that you’re OK. Take away the fear that you may be dying or that impending doom is looming, both symptoms of panic attacks. This can allow you to focus on other techniques to reduce your symptoms.

3. Close your eyes

Some panic attacks come from triggers that overwhelm you. If you’re in a fast-paced environment with a lot of stimuli, this can feed your panic attack. To reduce the stimuli, close your eyes during your panic attack. This can block out any extra stimuli and make it easier to focus on your breathing.

4. Practice mindfulness

Mindfulness can help ground you in the reality of what’s around you. Since panic attacks can cause a feeling of detachment or separation from reality, this can combat your panic attack as it’s approaching or actually happening.

Focus on the physical sensations you are familiar with, like digging your feet into the ground, or feeling the texture of your jeans on your hands. These specific sensations ground you firmly in reality and give you something objective to focus on.

5. Find a focus object

Some people find it helpful to find a single object to focus all of their attention on during a panic attack. Pick one object in clear sight and consciously note everything about it possible.

For example, you may notice how the hand on the clock jerks when it ticks, and that it’s slightly lopsided. Describe the patterns, color, shapes, and size of the object to yourself. Focus all of your energy on this object, and your panic symptoms may subside.

6. Use muscle relaxation techniques

Much like deep breathing, muscle relaxation techniques can help stop your panic attack in its tracks by controlling your body’s response as much as possible. Consciously relax one muscle at a time, starting with something simple like the fingers in your hand, and move your way up through your body.

Muscle relaxation techniques will be most effective when you’ve practiced them beforehand.

7. Picture your happy place

What’s the most relaxing place in the world that you can think of? A sunny beach with gently rolling waves? A cabin in the mountains?

Picture yourself there, and try to focus on the details as much as possible. Imagine digging your toes into the warm sand, or smelling the sharp scent of pine trees. This place should be quiet, calm, and relaxing — no streets of New York or Hong Kong, no matter how much you love the cities in real life.

8. Engage in light exercise

Endorphins keep the blood pumping in exactly the right away. It can help flood our body with endorphins, which can improve our mood. Because you’re stressed, choose light exercise that’s gentle on the body, like walking or swimming.

The exception to this is if you’re hyperventilating or struggling to breathe. Do what you can to catch your breath first.

9. Keep lavender on hand

Lavender is known for being soothing and stress-relieving. It can help your body relax. If you know you’re prone to panic attacks, keep some lavender essential oil on hand and put some on your forearms when you experience a panic attack. Breathe in the scent. You can also try drinking lavender or chamomile tea. Both are relaxing and soothing.

Lavender should not be combined with benzodiazepines. This combination can cause intense drowsiness.

10. Repeat a mantra internally

Repeating a mantra internally can be relaxing and reassuring, and it can give you something to grasp onto during a panic attack.

Whether it’s simply “This too shall pass,” or a mantra that speaks to you personally, repeat it on loop in your head until you feel the panic attack start to subside.

11.Try grounding yourself with the 54321 technique

Some versions of the 54321 grounding method say to name one thing you like about yourself. Regardless of how you approach this, the goal is to identify elements in the world around you. As your mind begins to focus on these things, it will be less focused on the sudden rush of anxiety.

1.The first step is to look around the room and name five things that you can see around you. For instance, a painting on the wall or a car. Think about how that thing looks to you or what is it that you like or don't like about it.

2.The second step is to focus on four things that you can feel. Suppose that you notice how the wind is blowing through your hair or how the sun feels on your skin. It can be helpful to say these things out loud, such as 'I can feel the couch that I am sitting on"

3.The third step is to name three things that you can hear around you. For example, you may become aware of the traffic in the background or some birds chirping in a nearby tree.

4.The fourth step is to notice two things that you can smell around you right now. To illustrate, you may notice the smell of grass or perhaps the smell of perfume wafting around. If you can't smell anything around you, then it can be helpful to name two or three smells that you like such as fresh baked bread or a flower.

5.The fifth step is to focus on one thing that you can taste. If you can't taste anything, then instead you can choose to name a taste that you like.

Hope this helps 🙂Take care! 😃