How can I manage Panic Attacks without using medication?

Managing panic attacks are difficult. The best things to do is to make sure that you're in a quiet environment, try to control your breathing, have someone with you to get you through it, and just to remember that this feeling will go away soon.

The best thing I ever learned with diaphragmatic breathing. As soon as you start to feel the slightest bit panicky, even if it is just your heart rate starting to go up slightly do this. Breathe through your nose, slowly counting to 6 then breathe out to a 8-10 count. The longer the breaths the better. Do this about 10 times. I have never had a panic attack since I learned this.

If you start to get a faster heartbeat or sweating palms, the best thing is not to fight it. Stay where you are and simply feel the panic without trying to distract yourself. Placing the palm of your hand on your stomach and breathing slowly and deeply (no more than 12 breaths a minute) helps soothe the body. It may take up to an hour, but eventually the panic will go away on its own. The goal is to help the mind get used to coping with panic, which takes the fear of fear away. Each time fears are embraced, it makes them easier to cope with the next time they strike, until in the end they are no longer a problem. Try imagining the worst thing that can happen – perhaps it's panicking and having a heart attack. Then try to think yourself into having a heart attack. It's just not possible. The fear will run away the more you chase it.

Well, considering that I've now been off medication for years now, I can give my little tips based on what I do. When I'm having a panic attack: -It'll usually take me a little bit, a little further into the panic attack, to get to a point where I can acknowledge it. Usually I'll yell, scream, breathe heavy, punch a pillow. -Then I acknowledge that this is a panic attack. -Next step, I physically remove myself from the room. Get up, walk, go outside if I have to. Go for a quick walk down the block. -Another option is a nice bubble bath, or a hot shower with music. Sometimes it's music to get the emotions out and let myself cry it out. If I feel a panic attack coming on, like one that has to do with nerves, I try my best do do the following: -Say out loud to myself, that everything will work out. -Find something to take my mind off of it temporarily, before getting back to the task (if it's task related, otherwise keep up with the distractions) -Do something else productive, like exercise, go for a walk, etc. -Worst comes to worst, the hardest part, talking to someone. But sometimes I feel like I can't talk to anyone, so I've been trying to train myself to vent to myself as if I'm talking to someone else. Or another option: Come to the 7 cups of tea community and vent to a wide number of listeners who just want to hear your side. :)

When you're having a panic attack, breath in and count to four at the same time and to six when you're breathing out. Focus on the breathing

Remind yourself, that you don't know what's happening now, but that you might in the future, that there isn't any physical threat (if there isn't) and you don't have to be scared. Continue throughout life to seek knowledge and understanding

You can work on grounding yourself. That really helps for me. Another thing I do, when I feel an attack coming, I count backwards from 1,000 until I can breathe normally again.

There are many things you could do to help you with your panic attacks, it might not come easy at first, but with a little practice and some patience, you will hopefully manage to control them better. here are some easy methods you could try out: - check your pulse and pay attention to your heartbeat, now with your breathing try to follow your beat this way: first three beats, gradually take a deep breath in, hold it for the next three beats, and then release gradually on the following three beats. (I hope I've explained well). - You could as well try this other method, which consists in being aware of whichever place you are at; your bedroom, on the bus, anywhere. pay attention to all that surrounds you, and then start describing all you see to your self ... the different colors, shapes, sizes, smells as well if you can sense any. The more the details you give yourself, the more effective this way can be. (This method, helps deviates your thinking, from what caused you to have that panic attack, to all these details that distract your mind, and therefore helps you ease your anxiety and panic attack. Hope it works out for you. :)

Avoid your triggers, find ways to de-stress, and learn techniques to calm yourself down once one a panic attack hits.

Focus on your breathing. Square breathes help me the most. I would also try grounding, which is: Acknowledge FIVE things you see around you. Maybe it is a bird, maybe it is pencil, maybe it is a spot on the ceiling, however big or small, Acknowledge FOUR things you can touch around you. Maybe this is your hair, hands, ground, grass, pillow, etc, whatever it may be, list out the 4 things you can feel. Acknowledge THREE things you hear. This needs to be external, do not focus on your thoughts; maybe you can hear a clock, a car, a dog park. or maybe you hear your tummy rumbling, internal noises that make external sounds can count, what is audible in the moment is what you list. Acknowledge TWO things you can smell: This one might be hard if you are not in a stimulating environment, if you cannot automatically sniff something out, walk nearby to find a scent. Maybe you walk to your bathroom to smell soap or outside to smell anything in nature, or even could be as simple as leaning over and smelling a pillow on the couch, or a pencil. Whatever it may be, take in the smells around you. Acknowledge ONE thing you can taste. What does the inside of your mouth taste like, gum, coffee, or the sandwich from lunch? Focus on your mouth as the last step and take in what you can taste. I hope this helps!