does anyone know any panic attack relaxing exercises?

Question

so if a panic attack starts and u don't have any medicines can u actually do anything? and can u actually get a real heart attack while having panic attack? i wonder how is it damaging for health

Answer 1

Panic Attack Coping Tips

Having an anxiety disorder can often lead us to feel as though we have very little power over panic attacks and our anxiety. Finding ways to help yourself can be one way of bringing back a little more control and minimizing the affect panic has on us. Not all of the techniques below will be personally suited to everyone. The key is to find the techniques that work for you, and that help you cope with your anxiety disorder.



What to do if you are having a panic attack.
There are a number of things you can do to help ease a panic attack and to stop some of the symptoms. Try some of the following -


* Cup your hands over your mouth and nose and breathe slowly. This works in the same way as breathing into a paper bag but its a lot more discreet.


* Take a long slow breath in, hold to the count of 7, slowly let it out. Follow with a few normal breaths. Then repeat as necessary. This also helps with hyperventilation. It also feels some what comforting if your breath feels short and high in the chest.


* Re-assure yourself. Try not to add fearful thoughts on top of the anxiety such as 'I'm going crazy', 'what if I cant leave here' or 'what if someone sees me like this'. Instead try and think about the reality of the situation. For example, try telling your self 'I have been through this many times and nothing bad has happened' or 'it's o.k. this is just my bodies normal reaction to anxiety, nothing more.


* Lower your gaze. Often when we are panicking the stimulus from all around us seems overwhelming. Light seems brighter, noise louder etc. One good techniques is to lower your gaze towards the floor or ground until your panic has passed sufficiently.


* Talk to someone. Often being reassured by someone or just making a little contact can not only distract us from the panic but also can make us feel safer and less alone. Hugging someone is even better. Touch is very comforting and reassuring.


*Listen to music. If you are at home or have headphones or a car stereo. Put on some relaxing ,or other, music that makes you feel good. Lie down and do some breathing exercises. Let yourself relax.


* Move your focus but in a positive way. try and read, watch something on t.v or perhaps write in a journal. Don't just stay still and focus on the symptoms.


* Realize that you have probably gone through this many times, even hundreds of times. It has never hurt you, nor have the horrible things that come to your mind while you are panicking ever happened. Trust that the symptoms caused by panic attacks are just your fight or flight response. It wont harm you. It is just your bodies way of reacting to anxiety. There is nothing wrong with you physically, or mentally. It will pass.


* Don't add more stress, or feelings similar to panic, by having caffeine, nicotine, or other recreational drugs. While these things are definitely not recommended to anyone who has a anxiety disorder (nor to most other people) Especially don't use them while you are having a panic attack you will only make yourself feel more anxious.


* If you feel while you are having a panic attack that you have shortness of breath or heart palpitations. Try sitting in front of a fan or an open window for a while. The breeze will ease this and ease your worries about your breathing.

Answer 2

First you get a cold wash cloth and put it on your face or back of neck. Then tell yourself/ the person to breath slowly in through your nose and out through the mouth. Count how many times you do this, by the time you breath 20 time, re wet the cloth and do it again until you feel better. I'm not sure if you can have a heart attack while panicking? Hope that don't go in my mind next time.lol

Answer 3

When having a panic attack or anxiety attack it feels like you are having a heart attack... Get a brown paper bag and breath in and out continuously until you feel yourself calming down... Have a lie down and tell everyone to leave you alone.. If people try and talk to you it can make it worse. If its really bad call the nhs helpline. Look on their website too. Type in nhs helpline in google

Answer 4

You won't have a heart attack from an anxiety attack. Breathing is the key to controlling the situation. Deep breaths in and out, slowly. You could also try squeezing your ear-lobes. This does make the heart-beat slow down a bit. Good luck.

Answer 5

I was in the hospital the other day for a panic attack and my breathing was really shallow and my arms were tingling and the doctora told me I needed to slow my heart. One way to do this was to try and take deeper breaths and hold them in longer. It did help. They say the tingling is from too much oxygen and that it is very rare to cause a heart attack.

Answer 6

I sit down and meditiate. It gets your breathing under control and you dont focus on whatever it is that causes you to panic.
I did this once in the middle of a chemistry lesson...i looked a little strange but at least i didnt pass out!

Answer 7

do you get panic attacks for no reasons or can you predict them? i have social anxiety disorder and i can anticipate when i am likely to be in a situation when i will likely panic. you might talk with your doctor about an ssri or maybe a benzodiazepam if the problem is bad enough.

Answer 8

well as most people know you slow don your breathing by holding a paper bag over your mouth and nose also try and lift your shoulders up & down at the same time this creates a warm feeling round yor kneck and sends soothing messages to the brain

Answer 9

The main thing to do is to try and control your breathing, if necessary by breathing into a paper bag. This should bring it under control.

Answer 10

The secret is deep breathing, as some have already said, but very very slowly.