How, do you calm yourself down when having a Panic Attack?

Question

I have panic attacks, when in social situations. I'm going to a Resturant tomorrow, and I just wanted to know if there are some helpful tips to calm myself, if i start panicing!!!

Answer 1

Concentrate on your breathing. If you start to panic, just start thinking slowly about your breathing, breath in and out again, and in, and out, do this slowly, don't take huge breaths or fast breaths, just in and out. Then think of something happy, something that you enjoy, do NOT concentrate on what you are panicking about, say if you are anxious because of all the people, don't sit and stare at them, or think about them at all. If you have to, go into the bathroom and imagine that you are somewhere else, vedge out for a minute until your nerves get calm again.

I would also suggest talking to a doctor, they can prescribe medicines that you can take when you first get that panicky feeling, or even before you get into a situation that you know you may feel anxious about. This stuff has worked for me, I have found that I can breathe my way through just about any panic attack, I haven't had one in about seven months now. Try it, and seriously, talk to your doctor.

Answer 2

The best thing I have found to do is remind myself that this feeling will pass in a few minutes, it will go away, I just have to ride it out and breathe deeply, I have been through this before and it is no big deal.

Sometimes I excuse myself if I am with people and get to the privacy of the bathroom, and just sit on the toilet seat and close my eyes, tell myself this will end in a minute and things will be fine again, and breathe slow, deep breaths for a minute.

Sometimes I rub the back of my neck, getting the tension out, then wash my hands and face and smile in the mirror, telling myself THAT wasn't so bad, everything is just fine now!

After I did this a few times, the attacks happened less and less, and when a panic attack would hit me, just REMINDING myself that I could get to a bathroom and do this to calm down would make me feel better and start to calm down.

Answer 3

I have had panic attacks since i was five years old. At first, i would scream and panic and feel like i was going crazy but i had top teach myself ways to cope with it without embaressing myself. If you can seriously take ahold of your mind and tell yourself " this will only last a minute..I'm fine...I'm going to wake up tomorrow and not even remember this moment...All i have to do is FORCE myself to cope through the next few minutes and I'll be fine again..." Also, i find that if I consentrate really hard on something small, it takes my attention off the big scary thought of the panic attack. For example...I was at a work function with lots of people and noise and I started to get that "oh my gosh, here i go" feeling...so I picked up a pamplet and excused myself to a more secluded part of the room and intently focused on reading the pamplet. You probably won;t remember a word you read but make yourself read it and you'll notice that you breathe deeper and slower when your concentrating on reading and that the temporary distraction of reading gives your mind time to get back to "normal"...
I have panic attacks very often and they are still quiet a bother to me, but I have forced myself to remember that everytime i have one, nothing bad happens to me, i don't die, i don;t go crazy and I dont embarress myself so if i can just get through this one, thats one more azz i kick..lol
I feel for ya kiddo...I hope you get soem sort of releif from those silly panic attacks....keep reminding yourself that your ok...and relax alittle... have fun going out to dinner and dont anticipate a panic attack...you might just go and have a great time and not have a panic attack. Don't worry yourself into actually having one though...worrying and dreading is the worst part..
good luck...

Answer 4

Well, I get panic attack all the time, esp. when I see a doctor! But all I can say is if you start having shortness of breath, really fast heartbeat, sweating, etc. go get some air. Take a few deep breaths and try to relax. Go outside withe someone you know really well and just talk for a little bit to catch some air, if not go into the bathroom and get a damp cloth and wipe your face with it. I used to get them really bad, but just remember there's nothing to be scared of! Just try to have fun!! Hope I helped! Good luck =)

Answer 5

There are some situations I find scary too. Deep breathing usually works. And sometimes- I don't recommend this for the long term- pretending to be far braver than you really feel works. I had to do that a few years ago when my husband had to go into the hospital with an especially vicious case of flu.

There are a number of good meditation and calming exercises you might look into. And if you don't feel you can handle it, look into therapy.

Good luck!

Answer 6

breathe, drink water, and consciously force yourself to think about happy things.. the future.. why you are at the restaurant, the good time you are having, what food you will order, what you will be doing afterwards, etc. you need to get your mind off of whatever causes the feelings of panic. tell yourself that you are in control of your feelings, and even if they start coming on, just work as hard as you can and show yourself you won't give up

Answer 7

Slow breathing. Count to 10. If it gets bad excuse yourself to the bathroom.

Answer 8

Just breath.

Answer 9

take ur brown paper sack breath in it slowly

Answer 10

klonopin or valium. klonopin work faster. see a doctor.