Learn how to control your breathing. Hyperventilation brings on many sensations (such as lightheadedness and tightness of the chest) that occur during a panic attack. Deep breathing, on the other hand, can relieve the symptoms of panic. By learning to control your breathing, you develop a coping skill that you can use to calm yourself down when you begin to feel anxious. If you know how to control your breathing, you are also less likely to create the very sensations that you are afraid of.
good luck ...
Hi Hummmerluvr. I don't have the major panick attacks that I once used to have. I was on medication to help curb them. What I found to work, well, help might be a better word, was to concentrate, put a thought in my mind, concentrate on that one thought. In my case often it would be translation. I speak several lanugages, and would mentally translate a scentence from one into the other. It worked. Took my mind of off my anxiety. Sounds silly perhaps but I still manage to use it.best to you
I also suffer from panic/anxiety,panic attacks are not so frequent since i went on meds to help with them but i do suffer from anxiety,and often when in public places it does escalate into a panic attack,i find that trying to think of different things to distract yourself from the panic!
Blueyes and Pledge gave great advice,sometimes wheather its breathing or thinking differently helps,depending on the situation!! I make lists in my head of things i have to do but i suffer from ocd,so that maybe from that,but it eases my panic of the situation i am in at the time!(If that makes sense)??
Best of luk with it
I went through panic and aggoraphobia, for a period of time I not only had those horrible panic attacks but I stayed in, I went to a therapist and a psychiatrist (in the same building) but I think the therapy did me as much good I think maybe more good than the medications, the therapist worked with me to develop tools to get me up and out of this house, I had fear of the many things happening to me and it was a big fear I started out with walking everyday, like blueeyes said I would concentrate on breathing and the other things around me I had a friend who I walked with me (at first) then once I could see the advantages and the progress I kept increasing little by little until I would walk to a local supermarket chain and walked in sometimes just to pick two or 3 items up, I would have mail that needed to go out instead of handing it to the postman I would walk down by the grocery and drop them in the mailbox, it's not an easy feat but it is worth every bit of effort that I put into it, there was a day and time I wondered if things could ever be normal or if I could ever just feel halfway like doing what seemed normal to me with a lot of work effort, prayer, trying different things, focusing on everything else I could involve myself in and still tolerate it I would try it, I encourage you to try little things, it may not seem like a lot to you but every step you take makes a big difference! I learned that I could do many things that I thought I could never do and am still doing new things, I wish you only the very best and remember you can do this, the negative thoughts would come I at one time thought this is just something I am going to have to live with, believe me that's not the truth at all! I hope in some way I have made you feel more positive, because I want you to see how (with a lot of work) that things can improve~ again my very best wishes,
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