How to Break a Panic Attack in 2 Minutes | Dr. Daniel Amen and Nikki Leigh #panicattack

Dr. Daniel Amen and actress/model Nikki Leigh demonstrate a technique to break a panic attack in 2 minutes.

Panic disorder is a type of anxiety disorder in which a person experiences recurrent panic attacks. A panic attack involves sudden feelings of intense fear and worry combined with overwhelming physical symptoms even though there is no real danger present. Panic attacks themselves are not life-threatening, but they can make you feel like you can’t breathe like you’re having a heart attack, or like you might die. Panic attacks tend to come on suddenly and without warning. They can hit you anywhere at any time—even in places you would expect to feel safe. For example, a panic attack can wake you from a sound sleep in your own bed, hit you when you’re on vacation at the beach, or strike you while you’re in church. The distressing feelings can linger long after the initial onset of the panic attack. You may begin to live in fear of having another attack and begin avoiding places or situations where you think it might happen again. This can ruin your quality of life and cause problems at work, at school, and at home.

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[chriso]

Been to ER four times with panic attacks. Starts with sudden rapid heartbeat, which makes me panic more. A cardiologist told me something that makes a world of difference: when your heart starts beating rapidly, it is doing what it is built to do. To go from normal to crazy… And then back down. It does It when we ride a roller coaster or watch a scary movie. But when there is no cause, we get scared. Be still, your heart is doing what it was built to do. Be secure in the knowledge that your body is not your enemy. Your lungs are helping you breathe those shallow breaths. Your sweating is showing your body is working a little harder for you. Just close your eyes and know: You will be okay. Your body’s got this. And your brain will soon catch up.

[ats-]

When I'm having a full on panic attack I can't think straight enough to do anything to help myself, I can't decide whether I'm terrified of dying or if I just want to die immediately to escape the horrific panic feeling.

Thankfully I stopped having them I haven't had one in a long time, I eventually worked out that I was making myself have them, I was scared of having one and constantly thinking about them thinking one was coming, as soon as I stopped thinking about them and being scared of having them and expecting them to happen I stopped having them.

Anxiety itself is so much about this, being so anxious about feeling anxious that you make yourself anxious.

[boondock]

When i feel this way at night i sleep with my daughter i follow her breathing and instantly i start to feel better. Always ❤

[Ziplomatic]

Breathing techniques are good. I use a method similar to CBT where I do the following:
1. Breath in for 4 counts, out for 8. It's impossible to breathe fast when you do this.
2. Distract your mind. Pick a random color then look for 3 things of that color in your peripheral vision.
3. Identify any negative thoughts that might be causing anxiety. Realize that the fear is unfounded, and the thought is false.
4. Reward. Instead of the negative thought, focus on a reward that you will treat yourself with later. Stay focused on the positive reward, even if it is something small like reading a book in a bubble bath.
That's it. Try that routine. Do it early before true panic sets in. It can reduce major panic attacks by 20% or even reverse minor ones.

[JohnGeorge-pwxo]

I suffered severe anxiety, panic attacks and mental disorder 20 years ago as a teenage. Got diagnosed with OCD. Spent my whole life fighting OCD. Not until my mom recommended me to psilocybin mushrooms treatment. Psilocybin treatment saved my life honestly. 6 years totally clean. Never thought I would be saying this about mushrooms.

[Little_Sidhe]

Does anyone get tingling limbs during a panic attack?

[goosefn]

In 26. Male. Just started getting these PA the last few years but have gotten exponentially worse within the last year. Thank you everyone for sharing. It scares me so much. I know im not alone but it helps seeing all your recommendations

[AB]

Honestly feel better after having a panic attack. Like I’m free. Have little ripples here and there but now I’m very satisfied

[Green_skitlesss]

I accidentally left my Apple Pencil at school today, and my parents get really mad at that type of stuff, so I was literally having a panic atack, not just because I was scared that they would be mad at me, but also, if it went completely missing, it would be a lot of money to replace, and I feel bad, and this immediately helped me calm down. Thank you!

[renahere]

PS: A lot of people say panic "without cause" ...but what did you eat that day; fast food or Chinese with msg? Red dye or artificial dye candy? Decaf coffee laced with paint stripper chemicals (Folgers, M.House, Gevalia, Paneras, etc.), Fast food made with GMO ingredients sprayed with Glyphosates? I'm chemically sensitive, and I know food chems like a radar. My friend went to an ER with A-fib/full panic after he ate a bunch of junk food (i asked him later).
Also, are you getting enough Magnesium & Potassium? Mineral mal absorption can be an issue. Are you overloaded with stress?Try having GIANT CRY😭... releases some great anti anxiety chemicals...helped me a lot!! Don't accept that there is "no cause" or let someone just get you on a drug...find out the root and get help like this video with Dr. Amen👍

[beary]

If you get to a point where your unable to control your breathing (basiclly the point of no return), Breath in, hold your breath, you will feel like your drowning, but just do it. Then breath out slowly. And repeat this... I got fed up and tried different methods, I've even held my nose and mouth shut, to stop the cycle of erratic breathing. This helped get my control of my breathing, then... do what the video suggest and it should work.

[blackcorp]

This really works ... breathing is so natural we forget how to do it efficiently under stress ... calm your breathing ... calm your mind

[christopherdean]

The video is 4 mins long, gone from having a panic attack to also having an anxiety attack, thanks Doc 👍

[mdhbigdog]

I watched this video a month ago. Since then, I had to get a laser procedure on my retina from an ophthalmologist. It was not painful, but I was nervous. I used this breathing technique to help myself reduce my anxiety and to sit still. Yesterday, I had a root canal from an endodontist. It was not painful because of the anesthetic, but I was nervous. I breathed in and thought, "Trust" as I breathed in. I breathed out and thought, "Relax, " as I exhaled. It helped me to reduce my anxiety during the procedure. Thank you Dr. Amen for explaining how to do this.

[Jennreb-Art]

Great video. So good to hear a doctor mention the importance of not to wear tight clothes.

[Sal.K--BC]

What I've recently discovered really helps me is putting a bag of ice (or frozen blueberries in my case) on my face or chest... If you find it too cold, you can put a thin towel, like a tea towel, in between the bag and your body. I also find that breathing in as much as I can and then holding my breath also helps.

[Eapea]

Once I felt the life was sucked out of me, I couldn’t walk and my body was shaking. I felt very cold and I couldn’t breathe normal. They took me to the hospital and couldn’t find nothing. It was a panic attack. I wish this to no one

[salkashoura]

Panic attacks dont always show up as the classic symptoms. Sometimes i have silent panic attacks. My heart is calm but i feel like im dying which is so covincing and terrifying. I dissociate and my breathing slows down. The medical world seems to make out anxiety is black and white. I think its far more complex especially if its due to severe trauma. If only it was as simple as mindfulness and doing what we can to prevent it. I spent a decade doing all the right things but it doesnt stop it. I would love to be one of these people that gets anxiety. I can live with a bit of anxiety but when its severe and panic disorder is crippling then you just feel exhausted from constantly trying to manage it.

[mauro_pappagallo]

To everyone who is still experiencing panic attacks. I've had a few related to tachicardia, and whenever I heard powerful palpitation I lost control and start panicking. I thought I lost the memory capacity to tranquilize myself. The solution for me it's been one and only: the secret to calm down is to wipe out di effort in whatever you are doing, listen to your heartbeat, trying to control the way you breathe to solve palpitation (just do not put effort in that, it's a process that goes on its own), trying to control your emotions, trying to understand what's happening. Just let go every type of effort you put in everything you do. I've been in panic for 1 year and 1 month. After this I found peace again!!! Hope this can help you guys!

P.S. Also whenere I felt tachicardia instead of concentrate on the chest I focus on my head trying to deflate it like a ballon with my nose. For me it works!

[nothingandmore]

What I did to myself is an absolute nightmare I am surprised that I have lived through it. I have changed the job some 5 years ago and couldn't stop catastrophising in my to get rid of my anxiety. Then it got so bad over the course of the next 4 years I got scared to do most things and that one day I had a tonne of caffeine and I had a panic attack not knowing it was a panic attack, for 6 month have been chasing the "illness" I thought I had which eventually drove me to my bed. On the recovery since April 2023 and only know I able to stop ruminating and think logically after spending almost a year of my life in hell. I just had a small bottle of regular cola and I was able to to panic. I am so looking forward until I come back to normal. All the best for all of you out there dealing with this shit.