How to actually calm down during a panic attack

[feverdream]

No matter what I read or hear about panic attacks, I’m still defeated by them. They’re so intense, so humiliating. Today I had a panic attack at work and some old lady had to see me struggle to breathe. I feel so ashamed. They kept telling me that they never experienced something like this, I felt like a crazy person.

[feverdream]

They escalate so fast. And the weakness after it makes you have another one. My brain is so tired, it can’t find any solutions.

[cooperhilinsky]

Great advice! I’ve suffered for 35 years. If I’m able to remember itm to go w it I’ll scream the word “PANIC!!” in counts of three. Eventually I’ll laugh at myself at the word itself.

[zackv]

Had a panic attack come on tonight after 5 years of being free of them. I'm still shaking but I'm here reading these comments and feeling better that I'm not alone in this. I love you all and I hope you know if you're reading this that you are okay ❤ I promise

[jaydenlucas]

This completely makes sense. Every time I've calmed down from a panic attack it's because I stopped thinking about it.

[Rydonattelo]

I have quite a good method. My panic attacks always threaten when I'm in a large open space like a mall or car park ( it's a bit like the feeling of being afraid of heights but for me it's open space, agoraphobia). I just start quietly mouthing a drum best to myself, properly quietly. Like a hip hop or techno beat. It really helps and works quickly because you are focused on something else. Also people hum, whistle, sing, or make little beats to themselves all the time so it's not like your doing anything unusual. Try it. It really helps me, I used to pretend I was fixing my shoe or get my phone out but this way is much better. You can walk along for as long as you want walking to the beat.
" dum tich, dum dum tich. Dum, tich, dum dum tich " anything. I hope this helps someone 👍🏻

[phoenixrisingon]

That makes so much sense! 🙏🏼 Thank you for your help 🥰 seriously you help me so much I'm so glad to have found you

[Maloosoo.]

They escalate so quickly it’s like one second you think it isn’t real next second you start crying and about to scream with your head hurting and your body aching with your mind going crazy trying to calm down but nothing works against these things but this worked I calmed myself down with deep and long breathing with my body facing the roof and then just thinking about things I like reading and watching my favorite shows and sleeping and eating and calling or hanging out with my friends and just listening to music and singing along to it also happy music it really helps put the stress aside and calm down feeling like you are in your happy and comfort zone and staying there for a while is ok just make sure your health physically and mentally are taken care of properly and safely you will be ok everyone❤

[sara_]

I needed to see this I ran to the kitchen mad a extra hydration drink to fight what i was feeling and it made it WORSE.... now i am learning to be like "whatsup boo"

[Norah-tgih]

Yes, but when I am at school I would rather have a full blown panic attack then just randomly crying.

[MhkhQ]

Every month or two I get a soft panic attack but once in a science class I was had it so hard I blacked out and fell slowly to ground and got to the doctor
I was fine after all

[slaywoof]

I've done this before in my room to calm my self down. And trying to trick my brain not to react or think about my panic attack. And also "4s square breathing" try and talk about your panic or talk shit about it cus it will help. But you will feel tired in the morning. And after you think you will think that your better and stronger than the 'panic attack' then it will eventually fade away. 👍❤

[P_I_G_G_A]

I have soft panic attacks then, not the feeling of having geart attack or anything that nature. But the feeling of high discomfort scaredness, i just dont know what to do about that so i call my dad wich is always calm and he calms me down

[RelaxwithThax]

I had a panic attack today that lasted for an hour. It makes me feel crazy, glad to know I’m not alone. I can’t convince myself it’s a panic attack until it’s over. I’m not sure the strategy would work. I can’t think at all when one is happening.

[uninspiredclover]

Currently going thur this. This advice was needed

[Godzilla_edits]

when i talk to my self then i forget about it lol

[MsBrynnElizabeth]

I have existential Thanatophobia.
My panic attacks are triggered by anything and everything. Even when I’m completely asleep, they will wake me up.

I’ve pulled carpet up during attacks from going through disassociation….they hit so hard and fast that if I’m in bed I have physically launched myself out of bed across the room as if I’m running.

Everyone says a panic attack makes you feel like you’re dying.
I don’t feel like I’m dying. I KNOW I’m going to die one day and that’s what makes these attacks SO hard to deal with.

I have to lie to myself over and over to get them to stop.

I’ve been doing this song and dance since March 1996 (I was 10…I’ll be 39 in december)

[manporo]

Until your subconscious acts like AI and learned that this too is a way to combat it. Sad story of my life after four years of doing this.

[PrinceofNothing]

So any ideas how to avoid the panic? Once I’m in that mindset it’s hard to get out of it

[Smalls]

Sometimes I have one just hearing about them and any activity that makes me short of breath triggers one