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What can and should one do when having a panic attack to lessen the effects of the symptoms?

Profile: Anonymous
Anonymous on Mar 21, 2015
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Distract yourself from the symptoms and thoughts of the panic attack. One of the reasons panic attacks can go from bad to worse and end up lasting a while is because we tend to focus on what is happening and what we are feeling during an attack. A great way to lessen and even shorten the effects is a positive distraction. That can come from many different things whether its playing a game, watching a favorite show/movie, listening to music, reading, talking to someone. You have to find what works best for yourself to distract your mind from the attack.
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Profile: Randy1
Randy1 on Apr 1, 2015
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Breath. In through the nose, counting to 4. hold for two, then exhale through pursed lips. count to 4, hold for 2. then repeat. If you can remember to do this, the symptoms will rapidly diminish.
Profile: Anonymous
Anonymous on Sep 22, 2015
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When I have panic attacks, people say to focus on breathing, but I find that worsens my symptoms for some reason. So, instead, I think about myself being somewhere else, some place that I enjoy being at; some place relaxing like a beach. Thinking about places and people that I love helps to calm me down and relieve the "heart attack" like feelings. I hope that my experience can help someone else!
Profile: DeniseZ
DeniseZ on Oct 28, 2014
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If you focus on you fear, your panic attack will only get worse. Keep reminding yourself that it will pass and it cannot hurt you.
Profile: Anonymous
Anonymous on Oct 29, 2014
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The number one thing is breathe deeply. You'll calm down your brain because it'll start sending warning signals as soon as your breathing turns shallow. For me, talking out loud to myself is very helpful too
Profile: Helper6754
Helper6754 on Oct 29, 2014
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you can take your medicine also you can try to slow your breathing and take deep breaths until it passes
Profile: LovelyFreedom
LovelyFreedom on Nov 6, 2014
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You can count from 100 to 38 in your mind. So you distract your mind and panic attack go away.
Profile: Anonymous
Anonymous on Nov 8, 2014
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count and repeat really slowly in your head. 1 1 1 2 2 2 3 3 3 ect. As a temporary thing distraction, using your mobile phone to take your mind off it. But you should see your doctor and look into what help is available to you in terms of therapy/medication
Profile: ListenLady
ListenLady on Sep 8, 2015
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There are different methods people use to help when having a panic attack. One method is by breathing exercises such as deep or box breathing. Mindfulness meditation can also be used. Other people just let the panic attack happen, let it flow over them like water because once you realise a panic attack can't hurt you and that they always pass, the panic attack loses its power and you aren't scared anymore. Other people use distraction techniques like adult colouring books for example, or cooking, going for a walk, playing a game, anything that distracts your mind from the panic attack. There are also options a doctor can give you such as medication or refer you for therapy such as Cognitive behavioural therapy (CBT)
Profile: Anonymous
Anonymous on Oct 23, 2014
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Personally, I became aware of my symptoms of a panic attack. When I would feel them, I would wrap my arms around myself as tightly as I could, like a hug. The contraction on you makes it easier for you to breathe and calm yourself. I would focus on my breathing and that is all. Nothing else, just getting my breathing under control.
Profile: lonelyghost
lonelyghost on Oct 29, 2014
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Focus on trying to slow down your breathing by taking long breaths. Try not to let your mind cycle through all the thoughts that are causing the attack.
Profile: Jedda
Jedda on Oct 29, 2014
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1. Acknowledge it when it occurs. 2. Address the symptoms - stop what you are doing, sit down, take some deep breaths, have a drink of water or a cup of tea. 3. Let other people know what is happening to you.
Profile: Alicianne
Alicianne on Oct 30, 2014
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Take deep breaths. In through the nose. Then, hold. Exhale through the mouth. It doesn't need to be loud or obnoxious-sounding. But it does help.
Profile: Anonymous
Anonymous on Nov 13, 2014
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The first time I had a full blown panic attack, I called my therapist and he told me to focus on tangible things instead of recoiling back into my head. Try to drink some water and focus on anything outside of your head. Distractions are very key here. Also try being around friends because being alone is never good.
Profile: JulieAliH
JulieAliH on Nov 16, 2014
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In order to take control over your panic attack, take deep breaths. If you're having shortness of breath, take a deep breath and hold your breath for 10 seconds; this may seem strange, but it helps to regulate your breathing. Lying down (if possible) is also very helpful. If in public, try to find somewhere to sit and just close your eyes, clear your mind, and practice the breathing technique described above.
Profile: Anonymous
Anonymous on Nov 20, 2014
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Remove yourself from the stressful situation, take deep breaths and small sips of water. Concentrate on regulating your breathing.
Profile: electricUnicorns51
electricUnicorns51 on Apr 8, 2015
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close your eyes. breathe dee. think happy thoughts. it happens to me a lot. that helps way more than you'd think
Profile: AskingAriel
AskingAriel on Apr 15, 2015
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Remember to stay calm. Focus on your breathing. In through your nose and out through mouth. Remember that it'll pass soon.
Profile: Anonymous
Anonymous on Jul 16, 2018
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Focus on things around you, like what you see, hear, smell, touch, etc, normally making your mind think about these thing, it'll help stop focusing on whatever's making you panic or feel like your gonna panic.
Profile: Anonymous
Anonymous on Apr 27, 2020
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In my own experience the grounding method works. When I feel that I'm having a panic attack so my heart beats too fast, I can't breathe and I want to cry, I try to note 5 things i can see, 4 I can touch, 3 I can listen, 2 I can smell and 1 i can taste. Many people experience panic attacks at least one time in their life, we are not alone. After the grounding method, if I can, I drink a glass of fresh water and try to relax myself thinking about things that make me happy.
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