How can you control yourself in panic attack?

Question

when your heart jumps up and down, hard. Your head goes dissy and etc.

Answer 1

First of all there is a very real difference between just panicking and being diagnosed clinically as having panic attacks. Basically if you've been diagnosed clinically you most likely have a prescription for some type of anti-anxiety medication. If this is true take your medication right away. (Or at least make sure you are taking it according to the prescription schedule, some meds. have varying onsets of action and need to build up in your system over time to be effective. If you have been prescribed something like this your doctor would have mentioned something about it. Obviously you shouldn't take these type of meds during an attack.)

If you haven't been diagnosed but think you might be experiencing panic attacks you really should seek help.

A list of symptoms according to the Mayo Clinic:

-Rapid heart rate
-Sweating
-Trembling
-Shortness of breath and hyperventilation
-Chills
-Hot flashes
-Nausea
-Abdominal cramping
-Chest pain
-Headache
-Dizziness
-Faintness
-Tightness in your throat
-Trouble swallowing
-A sense of impending death

I think that last symptom is one of the most telling. Many people who have (clinically diagnosed) panic attacks end up being treated in the Emergency room of their local hospital because the symptoms so closely mirror those of an actual Heart Attack. The attacks themselves can be extremely debiliatating if left untreated for too long.

If all of this seems like overkill and you are simply experiencing a strong sense of panic, which most people do from time to time, then the following may help you.

-Sit down

-Repeat who you are in your mind, and that you will be ok.

-Remind yourself that your mind is in control of your body and not your emotions.

-Take several deep breaths and release them slowly. When you are panicking your body is pumping itself full of adreniline. Relaxing yourself through deep beathing is one way to slow it down.

-Try sipping a glass of water.

-Do your best to stay grounded in reality, in your mind. You might try repeating things like: "I am X and I the son/daughter of XX. I have two children, a dog, and I drive a YY car". Or whatever your situation might be. Repeating these things can help you return to a more rational state of mind.

If these steps do not work, or if they seem as if they would be totally ineffective you should consider visiting your doctor or a mental health professional.

Answer 2

A friend of mine was constantly having panic attacks so I was always there to help her. The best thing to do is to recognize the signs of an incoming attack. If people getting too close is your trigger, do whatever you can to prevent that happening. Whenever my friend felt a panic attack setting in, she would discreetly hold onto my arm so I would get her outside as calmly and quickly as possible. Have someone that you can trust and explain what's going on and tell them how they can help you. That person may be able to get you outside into the fresh air, get you a drink or just be there until you calm down. Breathing exercises help a lot to help you calm down. You should be able to find triggers, if you can't then when you think you're going to have a panic attack, get yourself out of that situation.

Answer 3

Maxzone,
It is not meant to discourage you ,please,.
There are many levels of "panic" -- or -- anxiety disorders within folks .... I do not know you age , ah.I am50..with me they seem more disabling, than they where when i was 11 yrs. old.although from the age of 16 -Thur 38 ,I would put a rubber band around my wrist , And snap it, when i felt an attack coming on,It worked ! However, it was just a band aid ,,till i could make up an excuse ,And take my leave....I have suffered..with these anxieties.. & panic disorder. & no one person can just quite it!!! LOL It's like i just get over one and i am afraid ,...cause , another one will be along soon... But I have never felt that i was going to die! geeze. or even half of sone things that where mentioned in this other guys anwser ..... nor did i ever get neroutic or .obessive with them either , they just would come ,like it would pour allround me.
I would be watching my self ...(from up high)as i wasn't in my body...; my hands & feet tingle; & i would hear this sound like a loud BUSSIN' .......now w/ the valium.,more than 4 hrs. of sleep anight,.... You just need to find a good doctor . that will help you stop feeling so out of sorts.

Ms.Kate

I'll try to e-maill ya!! hope this helps,if not, i am sorry.
because I do know how it feels.

Answer 4

Hi,
There is this guide by anxiety expert Joe Barry , he has taught thousands of people to be panic free without any medication using a revolutionary new technique, http://www.panicaway.co.nr , its really a great guide , it should help you get rid of panic attacks forever in a few days

Hope this helps you and wish you the best of health

Answer 5

I have read some litterature about panic attacks. But they allways seem to have a more scientific approach and that is nothing I need in my struggle to survive those horrible panic attacks. This is a "hand on" and very practical book. I felt it was written to me. I am sure that you are going to feel the same.

Joe Barry writes exactly how I think. The examples are perfectly described. And the method is genius. I recommend this book and thanks Joe Barry for writing it. It changes your life

Answer 6

Been through it twice. I was already a psych major, though, so two things REALLY helped.
1- Remind yourself that this is just a physical attack, and you're OK. You WILL get through it.
2- That helps to be able to jsut stop everything, sit or lie on the floor, and just breathe.
Force yourself to breathe slowly. Deeply, and slowly. Then, reduce your breathing a bit. The less oxygen you get, the calmer your brain will start to be.
And as long as you remind yourself that it's very temporary, you will be OK!

Answer 7

If you breath in to a paper bag it can help as it prevents too much oxygen going to your brain which just makes the panic worse. take slow deep breaths and keep thinking it will pass.

Answer 8

You breathe. Read more about panic attacks and breathing.
http://www.public-speaking-solutions.com/panic-attacks.html
http://www.public-speaking-solutions.com/breathing.html
l

Answer 9

i find it helpful to focus solely on one thing. there is always something in sight that doesn't frighten you, or upset you, and i find if i can narrow my focus to that one thing, shut out the noise around me, and concentrate on breathing that really helps calm me.
sometimes it isn't so much the 'thing' as perhaps the color of it, for me the color blue is soothing and calming, or the shape of it.
try it next time you are a little nervous. good luck

Answer 10

One thing that helps is to concentrate breathing deeply, calmly and trying to relax your belly. Never ware clothes that are too tied.