What can I do in a panic attack?

[SRodriguez16]

Hi there, I’m Soe I suffer with anxiety and panic attacks. What can I do ? In my panic attacks I feel horrible and I hurt my skin.

[Ladybug9]

This is going to sound crazy but have you tried sitting on a chair with your head down and breathing in a paper bag? Or just getting your mind distracted from whatever may be causing the panic attack? Most of the time we know in the back of our minds, just not directly. I get them quite often after my dog and I were attacked by a pit bull. There is usually some type of trigger that causes them. See if you can figure out the trigger. Find something to distract your mind! I hope this helps.

[SRodriguez16 in reply to Ladybug9]

You made me think and you're right. I need to find the cause which and i think that I know what it is and I can try different alternatives, like breathing and lowering my head down. Today I had one and what I did was walk away and sit in a corner. But it was helpful, thank you so much!

[Ladybug9 in reply to SRodriguez16]

You are so welcome. I'm available to talk anytime. I am going through my own anxiety right now so I don't come on as much as I like to but I will always check my emails to see if someone needs to talk.

[Trying1268]

I am sorry you are suffering with panic attacks. Just as ladybug has said, distraction is the key. Try to do something even if it is menial just to take your mind off of what you are feeling.

Breathing techniques also work well. Breath in through your nose and out of your mouth. Try to make each breath slower than the one before that. You can find some great breathing exercises on you tube.

I also noticed that you said you hurt your skin? Was that a typo meaning that your skin hurts when you panic.(which also can be a symptom of panic attacks) or are you actually hurting yourself?

Be well.

[LifeInParadise in reply to Trying1268]

I agree distraction can be key.

[SRodriguez16 in reply to Trying1268]

I feel like itching in my skin, most of the time is my face and shoulder when that happen most of the I get like little scratches that I need to heal when I feel “normal” again and my mind feels like away and my heart begins to accelerate. Thank u so much those technique’s will be really helpful!

[EleanorRose]

I agree with Ladybug9 that trying to find the triggers and dealing with the anxiety causes is the ideal solution. In the meantime, the only thing that I find really helps me is taking deep (slow) breaths in through my nose and out through my mouth until it passes. I also try to focus my mind on my breathing and not think about anything else - you can't deal with the cause of the anxiety whilst the panic attack is happening so try to focus on calming yourself rather than anything else.

[SRodriguez16 in reply to EleanorRose]

Thank you so much, I try to focus on calming myself. This is really helpful

[lostgirl75]

When my anxiety gets the better of me and turns into a panic attack I try to clean or do something to take my mind off it. Often just talking about it helps. But I just wait them out.

[Agora1 in reply to lostgirl75]

lostgirl75, it's true that distraction can lower our anxiety.

Even better if you use your muscles as well as thought process with cleaning.

I use to have the cleanest closets and drawers around lol The thing is that it works xx

[Junella]

All of these are good suggestions. In an extreme panic (I had them in my 20s) breathing in a paper bag is first aid. Exercise and doing something else is good. I remember I just learned to ride them through.

I am not saying this is your cause, but when I got the proper thyroid medication, they stopped. I still get generalized anxiety on occasion, but this is nothing like the panic attacks when I felt like I was dying!

If it is connected with a phobia, you might try desensitization with a therapist. Most of all follow good health habits. We are whole persons and mental can't be separated from the physical.

[Sankissjuice]

I had a few panic attacks before. Yes, the paper bag works. Keep breathing and wait it out. I called for help once. It got so bad I had trouble moving my legs to walk. Another time a stranger passed me a paper bag. Another time it happened in a church so two members helped me by talking with me, keeping me company and later they found someone who worked as a therapist to come over to provide counselling. Usually, fatigue will set in after an attack and I will need to rest. Do your best not to hurt your skin. The attacks will pass. Just know that, and keep breathing. Seek out help.

[Barbie72]

I wake up to panic. Sometimes in the middle of the night. What triggers that?? I have to sleep with my iPad next to my bed. When I feel one coming on. I don't wait at all. I just grab it and start reading.....I find it stops things from getting out of control. Also, progressive muscle relaxation. Hard to concentrate tho when you're in the middle of an attack.

[Sankissjuice in reply to Barbie72]

I had woken up to anxiety (increased heart rate)but not panic attacks. The anxiety was extremely debilitating that I would remain in bed motionless until I fall back to sleep or pass out, not sure. If there are sounds like phone ringing, I will get startled and felt awful. This phenomenon had gone away with medication. Extremely grateful to the existence of medication.

[Barbie72 in reply to Sankissjuice]

Yes. Meds work. I am on an extended release Xanax, lowest dose .5 mg. Was on 1 mg. Gives me confidence to know I can go/do things I couldn't do before.