Favorite techniques when a anxiety/panic attack hits you

[SleeplessInVA]

Like so many here, I’ve been struggling with panic attacks and bad body chills when they hit.. Deep breathing and meditation appear to be the most common recommendations, but I’d love to see your favorite technique that you use to get out of all the anxiety.

This is my share that explains why I’m asking…

Just yesterday I had a first time experience where an attack happened in the middle of a meeting that I was leading and I just froze for about 30 seconds while presenting to the team.. I’m still stressing over since it was really embarrassing. I really don’t want my colleagues to know that I have this problem and now that’s a new worry factor. The good news is that I was working from home and didn’t have my webcam on so no one could see me when it happened. I eventually forced myself to chuckle and write the pause off as a “brain fart.”

As I continue to think about what happened, I realize that I have yet to find a good calming technique that works consistently for me, and so lately I realize I stopped trying. Now I’d like to consciously try to remember and use some of your recommendations the next time I have an attack. Just closing my eyes and breathing deep isn’t cutting it.

[Hidden]

Just wanted to jump in real quick and congratulate you on getting through that attack! You had it, but you took some time, re-grouped, and got things back together to get through. I'm proud of you for being able to do that!

[Hidden]

Hi sleeplessinVA,

I have suffered from panic attacks for 30 yrs. They are better controlled now but what I used to do is this: get out of the room or place that I’m at (although not always possible); breathe in a paper bag, drink water, chew gum, name 3 things around me I can see, name 3 things around me I can hear, then smell, etc., grab an ice cube and hold onto it for one minute, then switch it to other hand, slash cold water on my face; continue to tell myself I’m not going to die, and call a friend or family member to talk me through it.

In younger years, I would run for a cigarette or grab a shot of vodka! Not recommended though and luckily gave those habits up.

Hope this helps a little bit. 😀

[AnxiousSilver]

Use a mantra.

If that doesn't work, pray. (sometimes both)