How can you deal with panic attacks without medication?
aeris156
on
May 13, 2019
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Panic attacks are awful! I get them sometimes, and I'm not currently on any medication. What helps me survive a panic attack are grounding exercises. My go-tos are the 5 senses exercise and a specific breathing exercise. For the 5 senses exercise, I try to find five specific things i can see, four things i can feel, three things I can hear, two things I can smell, and one thing I can taste. If I can't smell or taste anything, then I think of something that has a strong scent or taste and concentrate on that. For the breathing exercise, I generally go with breathing in for four counts, holding my breath for two counts, and breathing out for four counts. Hope this helps!!
Anonymous
on
Dec 21, 2014
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If you can, try to distance yourself from the stressor. Be internally mindful by observing your body's reaction to the stress and then try to release that tension. Breathing deeply and mindfully can help to calm you physically and emotionally. Re-ground yourself in reality by using your 5 senses observe your environment without passing judgement.
soaringphoenix
on
Apr 8, 2015
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Something that really helps me is to identify the attack as it is beginning and before it can get any worse I make it stop or reduce it through a breathing exercise in which I breath in, hold my breath for 6-7 seconds and then let it out slowly. I repeat this until I am calmer. I hope this helps.
patientHeart75
on
Nov 3, 2015
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meditations, exercise, yoga , painting, writing and talking with folks on 7 cups of tea! All these in one day can make a person feel much better.
Anonymous
on
Dec 12, 2014
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I drink a glass of water while holding my breath, then take a nice big breath afterwards. A good way to practice breaths is to breathe in slowly through the nose, filling up your belly area, then exhale slowly through the mouth.
Cosmos
on
Dec 17, 2014
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Because I have personally dealt with panic attacks, I know there are times that you really don't know what to do when you are having a panic attack. I think the best thing is to recognize your "triggers". For example, I know a panic attack is coming on when my throat feels like it is closing up and I feel like I will choke if I try to swallow. I usually focus on my breathing and think myself out of it. "Breathe in, Cosmos, visualize your diaphragm contracting, pulling your lungs down as they fill with air. See, you are breathing, now, exhale slowly, push out the fear, the dread, the nervousness." Try to assure yourself that it's not the end of the world and that you can get through it!
Anonymous
on
Dec 29, 2014
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Use diaphramatic breathibg. Take deep breaths, feeling it fill up your abdomen. Use thoughts reassuring it will be okay. Find 5 unstressing objects in the room and identify them.
Anonymous
on
Jan 25, 2016
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one way to deal with it is telling yourself you are having a panic attack. Telling yourself that you are having a panic attack and that you will be fine calms you down knowing you will be okay
Anonymous
on
Feb 8, 2016
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Try breathing in cycles. Deep breaths, counting from 1 to 10. Just opserving how air inhales in and out.
ImAllEarsToYou9
on
May 30, 2016
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By changing your focus on a single piece of target and talking to yourself under breath that you can deal this
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