How do I calm myself when my body is trying to go into a panic?

There are a few ways that’s helped me take some control over my panic attacks and largely due to the guidance I’ve received from my therapist.

During an attack

  • grounding methods: do something that will preoccupy your mind like counting or doing math in your head. Things like that will help your mind focus on something else.

  • stomach breathing: my panic attacks seems to snowball because I hyperventilate which causes me more panic. Practicing breathing correctly or diaphragm breathing will give you more oxygen more naturally.

  • anger; I use to get scared of panic attacks which makes it worse. But now I tend to get more upset and angry that I’m getting them which surprisingly helps in some way. Probably works the same way grounding techniques work but the last few times I’ve been able to manage it was because I got angry about dealing with it. Not pleasant itself but better than an attack.

Preventative

  • use ice or take cold showers: this was therapist recommended and it helps me maintain for the most part throughout the day. Something about cold makes your body focus on the physical rather than the mental. This helps me I think maintain a level so I don’t fall into that mode where you can feel one just bubbling up.

  • limit caffeine, news, social media, triggers. Not necessarily avoid them but limit them.

  • face panic attacks head on with guidance from therapists so when you do get them, know that you can and will just ride it out. Know that you can outlast it. The more you do that, the more in control you will feel which will help with the next one. It’s been incredibly successful for me. Since I’ve only had one where it didn’t go away for a long extended period of time which really sucked because I thought I had a much better grasp on it. Eventually I did outlast it with someone helping me on the phone with distractions. But it was probably one of my longest if not the longest episode I’ve had. Even with all the work I’ve done since to get to that point.

Weed can help some with relief but it’s more of a short term solution. I’ve avoided dealing with panic attacks via that way but ultimately I never resolved anything. Eventually it all just came back and felt even worse and hopeless.

Best thing you can do is seek out a therapists, listen to their guidance, and put in the work. It sucks but it can really help.

/r/Anxiety Thread