How can I calm myself during a panic attack?

Question

I have been having panic attacks a lot in the past few weeks, more than I used to and they are getting really scary. I get them a lot when I'm driving in the car. Sometimes I think I should just pull over but then my mind races even more and for some reason I get worried if I dont have another driver in the car that would be able to take over driving for me. I used to get them at school but only when I had to read out loud. Now I get them more than ever. Last night I was out on a date and I got one just sitting there during the movie and I just tried taking deep breaths but i kept thinking it was making it worse. and during church today I felt like I was about to get one. I dont know what to do about it anymore. I dont really have money or insurance to see a dr about this. Isthere anything I can do to calm myself? please help!

I'm 19, if that makes a difference.

and Im not really worried about anything in life in general. when it happens i dont know why I get so worried.

I also forgot to add I use an inhaler (albuterol) for asthma. is this making it worse?

Answer 1

First of all DO NOT take any spliffs. Don't take any drugs prescribed or otherwise. Let me explain my side.
About 5 or 6 years ago I started to get Panic attacks. I had heard of them before but I thought that it was just a made up condition for people who like to get attention or overreact.
I looked on the internet to understand why I was getting these irrational fears and was very relieved when I realise that I wasn't the only one.
It got worse, from fear of flying, to the ever so ridiculous the sun setting into the horizon and having no sunlight.(commonly known as dusk)
I was scared but at the same time I knew that it was totally irrational, ridiculous etc.
I had a real fear of dying just straight out of the blue.
If you're like me you won't be able to take any sleeping pills or seditives because you believe that they could cause you to have a heart attack.
I'm a Christian and was even afraid to pray about it, and embarrassed to talk to anyone about it.
I haven't had one since all of that time ago and wish you well, but my attacks disappeared quicker than they appeared through understanding the illness and getting a grip of it.
Im not sure that these suggestions of breathing in a certain way helps, but they may do.
Hope that helps.

Answer 2

It's hard, I know.

The technique is to sit quietly and take slow, gentle, deep breaths. Concentrate on your breathing--close your eyes and ignore anything that is going on around you (and if you're driving, for gosh sake, PULL OVER!). The idea is not to suck in and blow out as much air as you can but to breathe regularly and evenly and to focus your mind on your breathing and just try to exclude everything else. This is a technique that takes some practice, so you might even try it when you're not having an anxiety attack.

If you get dizzy you're hyperventilating, meaning you're doing it wrong. 8^)

It also helps to have a mental image of something, say a quiet pond in the woods with ducks and turtles and frogs on lily pads. Something very relaxing. This also takes a little practice.

The thing is, when you have a panic attack you are concentrating on the panic. You want to concentrate on something else. It's really hard to do this, but you can do it! It gets easier with practice. Once you realize that you can do it you'll have fewer panic attacks!

There are also drugs that can help you if it's a big problem. Of course it's better if you can control it yourself.

Answer 3

When this happen to you don't panic put yourself in a happy place, like think of something you enjoy, or place you would like to go, and take deep breaths and breath out slow, with your eyes close, not behind the wheel though. They do have free clinic you can go to so, if you need further evaluation you will at least have a medical place you can go to. They do have a medicine you can take for panic attacks, so see how taking deep breaths helps, and see a happy place to calm you down. Good Luck to you.

Answer 4

Try YOGA breathing every morning and evening for about 5 minutes each.
There may be medical reasons for this, such as, too much caffine, stimulants, smoking, peer pressure, other, etc. Ask yourself what you do different now, as compared to before you had this problem? Foods?
A good excercise program may also help.
If you can`t figure this out it will drive you bonkers, then you will have to consult a 'shrink' to get the answer. Don`t be afraid to do this, often a good shrink can get to the bottom of it, perhaps in one session!
I suggest trying different things first. This may just be a phase you`re going through!

Answer 5

You have to realize this is not happening to you. It is being caused by you. I don't mean you are making it up, I mean it is coming from within you and it can be controlled by you with practice. The first thing I do is pay attention to my breathing. I take a few slow deep breaths and slow exhalations follow that. Stop what you are doing and slow your mind down. Focus on relaxing your muscles. They are full of blood and your adrenaline has increased to take on a perceived threat. It sounds easy to those who do not have these attacks, but trust me it feels like you have been thrown in front of a train. Practice meditating while you are more relaxed and it will teach you to go to that happy restful place when you need to most. After a while you get used to slowing down and it gets easier, but it's a tough road and I feel for you. Caffeine makes it worse, so lay off the energy drinks and Espresso. Good luck.

Answer 6

First, make an appointment with your doctor and talk to him/her about your symptoms. The doctor might refer you to a mental health specialist.

Second of all, this is what works for me. Take deep breaths (breathe from the stomach and NOT from the chest), close your eyes, and think good thoughts. Focusing on the negative stuff will make it worse.

Third of all, if you don't have a daily exercise routine, I suggest that you take one up now. Exercise helps to alleviate these kinds of things. To exercise DURING a panic attack is up to you; if you want to do so, make sure you have someone with you just in case.

Fourth of all, if you have one while driving, try to find a safe spot to pull over and relax.

Fifth of all, reduce your caffeine intake.

Answer 7

Take a deep breath, you are going to be ok.
Panic attacks can be caused by body chemistry imbalances. I have them when I am getting close to pms time because of the hormone shift. I take xanax very these rare occasions to help calm me. This is only when it gets really bad. Most of the time, I am able to calm myself by doing positive self talk in my head. Even when we think we aren't thinking of stressful problems, they are in the back of our minds.

How to do positive self talk: tell yourself that you are all right, do the breathing, tell yourself all sorts of positive things about yourself. Another tactic is to write down all the things that can be possibley bothering you. This helps your mind realize that you have a list & it won't be forgotten what needs to be done (or what your are concerned about).
Prayer helps a great deal too- it is a form of meditation. Yoga to help w/ stress relief. Journaling about everything helps to get the thoughts out onto paper so your brain doesn't keep reliving them.

I know panic attacks are awful & you create more stress wondering when the next one is going to hit you. There is something called EFT (Emotional Freedom Techniques) that my therapist does w/ me to help me sort out the feelings of stress. I will include the link. There is a book you can download on how to do it. It has to do w/ the energy in our bodies. It really works & I love it.

I will happily chat w/ you any time you need some moral support. I still deal w/ the rare attack still & keep trying to learn more about how to deal w/ them. If you feel that you need some professional help, go get it from a psychologist who can help you learn to talk yourself through the panic. Usually just discussing it w/ someone can make a huge difference.

Wishing you calm moments & happiness! :)
http://www.emofree.com/

Answer 8

Close your eyes and start counting backwards from 300. It worked for me and I haven't had a panic attack since repeating this exercise probably only 3 or 4 times at the most well over 10 years ago! Good Luck!

Answer 9

Pull over if you are driving. This is a very real physical attack... and there IS something bothering you - you just haven't figured it out yet...

BUT... what I suggest is find a yoga class in your neighborhood... not for the physical aspect of the class, but to learn breathing techniques that will help you bring your panic attacks under control.

Answer 10

I've had this same problem. Try to breathe deeply and slowly to calm yourself down. Then try to recognize why you're feeling panicky. That's what totally helped me. When I realized what was making me feel that way, I was way more calm about it. I know how scary it can be though. It helps to even talk to a friend about it because more people than you think have panic attacks. Chances are you know someone who also feels that way sometimes. It helps to know you're not alone!