Help For Panic Attack?

[~Iceheart~]

On the verge of a panic attack, and I cannot seem to calm down. A major amount of irony in a school reading assignment, and with the teacher's extra explanation, it was all I could do to escape briefly. Any tips for calming? My breath keeps wanting to hitch, so it isn't working for breathing techniques. None that I know of anyway. Any help or support is majorly appreciated! Thank you...

 

[franciemarnie]

I do either pranic breathing - you can Google that to get a better description of the process than I could give - or I walk at a moderate pace - in my room back and forth or in place or outside.

 

[Upside Down Eagle]

Iceheart, I'm sorry you're having an attack! I can tell you what helped me. I used a bag to breathe into, the technique used for hyperventilation. It helps calm down, also because of the exercise itself, connects you to reality.

Anything cold or warm you can touch? Something to help you ground and divert from the thinking that triggered the panic. I've even stuck my face in the bathroom rug at one point, it's fluffy, just to remind me of reality. Other times I stick my head under an ice-cold stream of water.

In my case my smartphone also helps, but I don't know if you have one. Playing angry birds on it, or using these apps for anxiety like SAM (there are several available for free).

 

[Deleted member 19804]

Aw that sucks :(

I'll give you a list of things I do in those moments. Hope it'll be of help.

- go to a safe place. Physically if possible, like getting into my bed and wrapping myself with a blanket, but at least mentally. Taking a moment alone to focus on myself. There's no use in ignoring the panic, that just makes it worse.

- rationalise. I make myself look at what I'm feeling and where it might be coming from. Sometimes I write it down. It helps me put things into perspective.

- put on some music that calms me. What seems to work for me is to focus on the lyrics and lipsync/sing along. I think it's because it puts a whole different kind of strain on your brain than panic does and the soothing sounds of the music slowly help me calm down.

- taking enough time. making sure the panic really is gone. When it is, I often feel really tired and a little sad, so I watch a few episodes of a comedy show.

Good luck.

 

[~Iceheart~]

To all three of you, thank you so much! This pretty much saved me. I was a worst-place-worst-time thing. Middle of class, so I was able to follow a few of these things upon stepping out.

People don't know—can't know—about these attacks, so I have to get them under control as quickly as possible. It has become increasingly more difficult to do so, so this was a major help to me. I will keep all of these in mind for the future, and thank you so much for the help!