What can and should one do when having a panic attack to lessen the effects of the symptoms?
33 Answers
Last Updated: 04/27/2020 at 8:32pm
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Anonymous
March 21st, 2015 9:56pm
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.
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.
Anonymous
September 22nd, 2015 2:12am
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!
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.
Anonymous
October 29th, 2014 12:14pm
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
you can take your medicine also you can try to slow your breathing and take deep breaths until it passes
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)
You can count from 100 to 38 in your mind. So you distract your mind and panic attack go away.
Anonymous
November 8th, 2014 3:51pm
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
Anonymous
April 27th, 2020 8:32pm
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.
Anonymous
October 23rd, 2014 1:03pm
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.
Anonymous
July 16th, 2018 11:25am
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.
Remember to stay calm. Focus on your breathing. In through your nose and out through mouth. Remember that it'll pass soon.
close your eyes. breathe dee. think happy thoughts. it happens to me a lot. that helps way more than you'd think
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.
Anonymous
November 13th, 2014 9:23pm
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.
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.
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.
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.
Anonymous
November 20th, 2014 1:34pm
Remove yourself from the stressful situation, take deep breaths and small sips of water. Concentrate on regulating your breathing.
Anonymous
June 27th, 2016 6:44pm
One coping strategy during a panic attack is to breathe deeply, and hold onto something tightly. You can also try to focus on the positive, or try to distract yourself.
The most effective method I've used to manage by own panic attacks and assist with others' is to use breathing exercises. I use an inhale/exhale count that starts at three and end at ten to calm myself, and if I'm assisting someone experiencing a panic attack, I ask them to breathe with me during the same exercises.
Hope this helps, and best of luck to you :)
Anonymous
July 23rd, 2019 9:17pm
breathing exercises can be really helpful to cope with a panic attack, because it can help trigger the response of the parasympathetic nervous system, which is responsible for calming you down. grounding exercises can also help by encouraging you to focus on reality. a common one has you find 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste. and lastly, even though it's really hard to believe in the moment, the panic attack will pass, and you're going to get through it and be okay soon.
Focus on your breathing by following breathing exercises and listening to calm music. When you control your breathing, you can control thoughts and it becomes easier to calm yourself down again. But always make sure to talk to someone if a panic attack occurs as it really helps to have someone there to be there for you and to support you.
I use the method of speaking to myself about what is literally happening. For example saying aloud to yourself, "your thoughts are racing, slow it down" or "you're breathing really fast, take some deep breaths." It sounds ridiculous but I've found it has helped slow my thoughts and breathing during panic attacks to help me calm down.
Anonymous
April 24th, 2017 1:22am
It all depends on the symptoms you are having. The most important thing for anyone though is to breathe. It will slow your heart, calm your mind, and lessen chest pain. Close your eyes as well, it will allow you to focus. Start a breathing pattern, counting the seconds you breathe in and out.
They should take deep breaths, try their best to stay calm and go to their happy place, if that doesn't work try getting a wet cloth and put it on your head to cool down and alert an adult
Anonymous
September 19th, 2016 12:58pm
First, take a deep breath and get that heart rate down. calmly try to think why do I feel this way? Can I get away from whats triggering my attack? Am I an immediate danger? Sometimes asking ourselves these questions helps us to realize that the situation and we can help control the pain attacks.
If you're hyperventilating, breathe through a paper bag or something similar so you won't take in too much oxygen, which can make you lightheaded and make the attack worse. Sit down in case you have trouble staying conscious.
Try to ground yourself. Hold onto something like a pillow or the edge of a chair. Try to focus on the feeling of whatever you're holding onto and the sensation of your feet on the ground or your back resting against the wall or a chair.
If possible, get another person there to help you and make sure you calm down and don't get injured.
Anonymous
June 6th, 2016 4:10am
Take deep breaths. Breathing is GREAT. Breathe in for 3 secs, hold 3, out 3. Think calming thoughts.
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