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Old 06-05-2004, 11:48 PM   #1
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sabrinarose HB User
how can I calm myself down from a panic attack?

Ive been really stressed lately and getting panic attacks more than I would like to and I have been successful a few times at talking myself out of it.

For instance,the other night I had a bad stomache ache and me,Im always thinking its something more than it is but my heart started racing really really fast and I managed to talk myself out if it.I was pretty happy about that.

Sometimes though,I start to talk myself out of it but then I start to panic more (does anyone know what I mean?) So I was just wondering what people do that is highly effective that will calm the panic as it is happening and what else I can do to prevent it from happening.

Any good sayings or mantras?

Breathing excercises?

Something to do to take my mind off of it?


Thanks for reading

 
Old 06-06-2004, 09:52 AM   #2
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Re: how can I calm myself down from a panic attack?

do try to get some valium type meds and always carry a few tablets with you when out
disolve 1 under your tongue when a panic attack starts, this will get the med into your system quickly and help a lot
psychiatrists who specialise in anxiety and panic attacks recommend this, any valium type med will do.

are you sure they are panic attacks, tell us what else happens during them

anyhow when panicking
breathe deep and slow, try to relax, dont tense up or fight back, dont try to stop the panic, just accept it and wait for it to pass
look arond you and take an interest in other things

you can tell people that you have a migrane
remind yourself that panic attacks have never hurt anyone

 
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Old 06-06-2004, 11:32 AM   #3
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Stcy HB User
Post Re: how can I calm myself down from a panic attack?

Panic attacks can be very scary. I have been having alot lately and I know the more I focus on it the more it hurts and the worse it is. I do have medicine that I take though if I do go into a panic attack. I take 1mg of Klonopin ... it is no magic drug but it basically just calms my nerves - in the end the control is still up to me. As for breathing ... what I was taught was just to focus on your breathing .... count to 4 as you breath in your nose (watch your stomach rise) ... and then count to 4 as you breath out your mouth. Sometimes it works, and sometimes not. The easiest way to get out of a panic attack is to think of something else, to focus on something else. Thats easy for people to say that dont have to deal with these things. I know exactly what you mean though about having a stomach ache and thinking its something more so then having an attack - i do that all the time - esp with headaches, i am just convinced i have a tumor. but, tests show otherwise. Anxiety is strong .... just hang in there ..

 
Old 06-06-2004, 07:59 PM   #4
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Re: how can I calm myself down from a panic attack?

hiya sabrinarose,

i have mentioned before that the saying "This too shall pass" should be part of ppl's vocabulary when having panich attacks. This has helped me..i know they are bad, believe me..but they are not going to kill you, and you have to know that it will pass. Just talk yourself through it that way "it's just an attack, it wont killl me..in a few minutes my breathing and heartbeat will go back to normal"...Also...find a place to sit and just let yourself rest. Get a drink of cool water. Pat the back of your neck or temples with cool water as well...and like another member said..distract yourself-- with a conversation or reading or even studying a picture or object. Best of Luck!-Rose

 
Old 06-06-2004, 09:48 PM   #5
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Re: how can I calm myself down from a panic attack?

It sounds weird, but give yourself permission to have a panic attack.

Say to yourself, "Well, it looks like I'm going to have panic attack, so I'll find a nice place here to sit down and let it happen. Once it's gone, I'll get up and go about my way. If it comes back, I'll sit down again, let it happen, and then get up again and finish what I was doing. If people ask me if I'm alright, I'll say I'm having a migraine and that I'll be fine. Eventually it will go away and I'll get on with my day." Whenever I do that, it NEVER happens!

I also remind myself that my body is playing tricks on me. It is telling me that I am in 'fight or flight' mode and am sensing danger, when there is really none present. I will look around and say, "Nope, nobody's holding a gun to my head. There isn't a tornado headed right at me. I'm just doing fine having a nice time shopping at Target in a nice air-conditioned store. This is definitely not a dangerous situation, so my body is just confused." Remind yourself of all the great things around you and how many people in the world would love to be right were you are, because your location is so much nicer and safer than where they live. It helps to realize how okay you really are! This also helps me immensely.

Good luck!

 
Old 06-06-2004, 11:49 PM   #6
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Re: how can I calm myself down from a panic attack?

I suffered from panic attacks for years before i self diagnosed it from the net. Earlier when i used to have a headache it seemed like a tumor, when it was acidity it seemed like a heart attack, when it was a stomach ache it seemed like cancer. Over the years i have had almost everytype of medical investigative procedure done for various imagined ailments. Everythin has been normal. There was a time when i have landed up at an emergency room sweating, elevated blood pressure et al and have had normal ecg's. When this happened five times in one month i decided to investigate and when i typed in my symptoms in google it threw up panic attack as a possibility and then i went to a shrink and got it treated.

Now it is relatively under control. I still get panic attacks but now i know that it is a panic attack and with time i have learnt to ride it out. You too shall get used to it.

I have found chanting a mantra extremely helpful. Also thinking about my four year old daughter and her laughing face helps me. The panic attack does not stop but since one knows it is a panic attack it is easier to handle.

Overtime you must learn to control it. medication is not the solution. Knowing the problem is half the battle won and as someone has said in this post no one has ever died of panic attack though it definetely looks like so.

At times when it is very bad just sit down quietly and let it ride.

Take care

 
Old 06-07-2004, 03:10 PM   #7
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Re: how can I calm myself down from a panic attack?

I attend a panic attack support group, and our "leader" suggests two things:
Picture a stop sign in your head, or if you can't focus at all when you have an attack (like me!), print out a picture of one, and look at it.
The second thing is to thing about 10 things you are thankful for. It doesn't have to be anything major, it could be stuff as simple as having a comfortable bed.
Just do anything to try keep your mind off the anxixety and the symptoms.
Good Luck!!!

 
Old 06-07-2004, 03:29 PM   #8
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sabrinarose HB User
Re: how can I calm myself down from a panic attack?

Thanks very much for the replies!

Im begginning to realize that I do not have anything physically wrong with me and that it is all in my head.

Today,my boyfriend and I were at a store and I started to have one and I satarted to kind of freak out,I wanted to tell my boyfriend "lets go,I feel sick" but then I realized that I have anxiety,it does not have me and I will not let it take over my everyday activities and make me a prisioner.

So I said to myself....

"NO,I dont want this right now,I didnt ask for a panic attack and it is not welcome here,my body is perfectly fine,I ate a good breakfast,drank lots of water,Iam not dehydrated,Iam not going to die,its just anxiety and I dont want it,I can concentrate,Iam with my boyfriend who I love and we are going to have a fun day together and Im not going to just go home and lay down,its a beautiful day and Iam going to enjoy it just like I used to"

And you know what? It actually helped,I didnt have a full blown attack!

I know I might sound kind of weird but last night I waas feeling panicky and I went into the bathroom and looked at myself in the mirror and kind of coached myself out if it,I talked to "my panic" and said that I did not invite it and that there is no dangers around me.

That worked too.


I know this wont go away overnight because as someone on here said "it took years for us to get to this point of anxiety so its not going to go away overnight" Thats ok because little by little I will be better

Thank you all

 
Old 06-07-2004, 04:25 PM   #9
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ainfante HB Userainfante HB Userainfante HB User
Re: how can I calm myself down from a panic attack?

Does anyone have a pattern or suggestions to break the anxiety symptom of jitteriness and nervousness? Besides medicine, I'm already taking that.

Thanks

Andrea

 
Old 06-07-2004, 07:51 PM   #10
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Re: how can I calm myself down from a panic attack?

Quote:
Originally Posted by sabrinarose
Thanks very much for the replies!

Im begginning to realize that I do not have anything physically wrong with me and that it is all in my head.

Today,my boyfriend and I were at a store and I started to have one and I satarted to kind of freak out,I wanted to tell my boyfriend "lets go,I feel sick" but then I realized that I have anxiety,it does not have me and I will not let it take over my everyday activities and make me a prisioner.

So I said to myself....

"NO,I dont want this right now,I didnt ask for a panic attack and it is not welcome here,my body is perfectly fine,I ate a good breakfast,drank lots of water,Iam not dehydrated,Iam not going to die,its just anxiety and I dont want it,I can concentrate,Iam with my boyfriend who I love and we are going to have a fun day together and Im not going to just go home and lay down,its a beautiful day and Iam going to enjoy it just like I used to"

And you know what? It actually helped,I didnt have a full blown attack!

I know I might sound kind of weird but last night I waas feeling panicky and I went into the bathroom and looked at myself in the mirror and kind of coached myself out if it,I talked to "my panic" and said that I did not invite it and that there is no dangers around me.

That worked too.


I know this wont go away overnight because as someone on here said "it took years for us to get to this point of anxiety so its not going to go away overnight" Thats ok because little by little I will be better

Thank you all
That's awesome! Congrats! Once you have done this, you now know you can keep doing it, and it will get easier and easier. Then, the thought of a panic attack isn't so scary anymore.

 
Old 06-09-2004, 02:22 PM   #11
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Re: how can I calm myself down from a panic attack?

Wow what great advice, I suffer anxiety and have only had a few panic attacks but I didnt understand what was happening to me so got more uptight, then I looked up a site that explained symptoms of anxiety and I realised I wasnt having a heart attack or stroke etc, my doctor never told me what to expect.
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43- mother of 13yr- mild depression-longterm back pain-anxiety disorder 2 yrs-very happily married

 
Old 06-09-2004, 02:36 PM   #12
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scottskitty HB User
Re: how can I calm myself down from a panic attack?

just repeat to yourself that your going to be ok. what really helps me is writing down my feelings and that i'm going to be ok. it helps a lot. i also try distraction. reading, or singing usually works. hope this helps.

 
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