If you suffer a panic attack, what should you do to reduce the immediate symptoms?

These are some recommendations on what to do to deal with panic attacks:

Stop what you are doing and sit down or lay down, preferably at a quiet and comfortable place, relax.

Reassure yourself that a panic attack is not life-threatening and the attack will soon pass and you will be back to normal afterwards. Try not to add fearful thoughts on top of the anxiety such as ‘I’m going crazy’, ‘what if I can’t 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 body’s normal reaction to anxiety, nothing more.

Breathe slowly and steadily, count your breaths, trying to breathe in for a count of three and out for a count of three and slowly let it out. Follow with a few normal breaths. Then repeat as necessary. This also helps with hyperventilation. It also feels somewhat comforting if your breath feels short and high in the chest.

You can slow your breathing down by cupping your hands over your mouth and nose and breathe slowlyto enable you to breathe your expelled carbon dioxide back in. This works in the same way as breathing into a paper bag but its a lot more discreet.

If you feel like running away, try to resist this for one or two minutes, saying to yourself that you can leave after this time if you really need to.  This time can be increased with practice.

Try distraction techniques to take your mind off the symptoms of the attack.

Talk to someone that understands your condition. 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.

After all, try to be relax and ease are the best ways to deal with panic attack!

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Filed under: Panic Attacks

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