Tips To Stop Panic Attacks

According to the DSM, panic attacks are an abrupt surge of intense fear or intense discomfort that reaches a peak within minutes. During that time you experience four or more of the following symptoms: pounding heart, sweating, shaking, shortness of breath, feeling like you are choking, chest pain, nausea, dizziness, chills or heat sensations, numbness, derealization, fear of losing control or going crazy, and fear of dying. Panic attacks themselves are not a diagnosis, but panic disorder is and it also includes us worrying about having a panic attack and doing things to avoid any situation that could cause them.

I'm Kati Morton, a licensed therapist making Mental Health videos!
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If you or someone you know is in immediate danger, please call a local emergency telephone number or go immediately to the nearest emergency room.

[hilaryd]

I repeat “whatever you resist persists” and I just let myself feel the emotions and they go away faster. I don’t fear panic attacks. I accept that they will happen to me and in turn they don’t happen as often.

[wysteriaherr]

My ex husband discovered that certain stuffed animals would help me come out of a panic attacks. He would get me distracted to the point I was laughing. Sometimes he would sneak a small stuffed animal into my purse so I would have something to focus on if I had an attack when I was out of the house.

[sdsg]

A very nice thing about suffering is to know that you aren't the only one who suffers.

[gurudra]

The best use of imagination is creativity, the worst use of imagination is anxiety

[KimberlyLetsGo]

As someone that has had anxiety since I was a child, I have discovered that just letting the anxiety come over me lasts a lot short than trying to fight it for hours.

[FriendlyNeighborhoodUnclePete]

I really believe that you are saving lives with these videos. Thank you from the bottom of my heart for helping me with my mental illness. You've saved lives, and Thank you for being so awesome.

[lanamello]

I just want to let you know Kati that whenever you put your speech into 'we/us/our' just makes me feel... so included. Especially when we have the tendency to think all these things only happen to 'me', it validates the experience and turns it something that feels more... overcomeable? I just appreciate that a lot <3

[jasonsands]

I’ve had a few panic attacks, and the most important first step for me is to recognize that I’m having a panic attack. I tend to get them in the middle of the night, and the symptoms are a lot like a heart attack. Once I realize that I’m not actually dying my anxiety starts to decrease and I can use the tools that Kati talked about. I guess it comes with experience.

[itsninaCh]

Literally had a panic attack an hour ago and came to youtube for a distraction. Haven’t watched the video yet, I hope it helps

[brandie]

I get them when driving. My world has shrunk so much since it started.

[cortnimerritt]

Recently during panic attacks, I've started identifying and rejecting invasive and unwanted thoughts. When I notice one, I slap a big "unwanted" label on it (wrap it in police tape!) and shove it out my mental door. When I tell a thought its unwanted, it helps give me the power to tell it to go away.

I've also started recognizing the moment as safe. Whatever hurt me before isn't hurting me now, and whatever I'm worried about isn't hurting me yet. By realizing the moment is safe, I can breathe in it better.

Your videos are changing my life. Thank you!

[anshumandcjoshi]

Hey, Kati. Could you, by any chance, tell us a bit about the difference between panic and anxiety attacks? Please and thank you. :)

[hgalxxcruXal]

Thank you so much for acknowledging that breathing exercises don't always work for everyone. That's all my doctors would tell me to do but it just doesn't make me feel better and I just get more anxious since I'm like "OH GOD IT'S NOT WORKING WHAT AM I GONNA DO". Glad to know I'm not alone in this feeling, I'm still working on finding a good coping technique for me.

[moinq]

Well this video was oddly timed. I had a severe panic attack at 2am last night, literally came out of nowhere as I got up to pee. Haven't had one like it in over a year. Even though I've struggled with anxiety since I was 8 years old (I'm 25) I've never found which coping mechanisms work for me. I better start researching! And you're right, breathing exercises DON'T work for everyone. My anxiety is focused around how nauseous I feel when it happens, and breathing deep into my belly does help! Thank you so much for saying that. I've always felt weird or wrong for not liking breathing exercises.

[jamesketchum]

i use the temperature shock method, taking a cold shower or running cold water over the back of my neck to shock my body out the panic attack, works flawlessly since i wont stop shocking it until my body is like, "ok, ok, ive had enough, you can stop now!"

[werosification]

the neutral place is honestly mind-blowing for me. it seems so simple. whenever I hear that I should imagine being in a safe space I never know what to imagine and It often makes me feel even worse.

[chrischavis]

Thank you so much for your content, Kati.
I'm in a position in my life where I don't have any professional support. I look to you and your videos as a free way I can learn to help myself.
People usually try to walk me through the 5 things you smell and 4 things you see or whatever it was, but focusing on the here and now is what was causing my panic attacks. I found a better way. I built a place in my mind. Completely comfortable snowy cottage. I think of that place. what it looks like and smells like. It smells like cinnamon and hot chocolate. Watching the snow fall slowly from the window helps me to control my breathing because counting my breaths never helped me.


I hope you read this and pass on the idea. If the here and now is causing the panic, build a place for yourself in your mind.
I know for some people it might not be as easy as it is for me. I have a lot of creativity and imagination. I also have D.I.D. I feel like those things helped me to build this place in my mind.

[kellymariebernie]

I usually panic at night when Im trying to sleep... I've learned that listening to calm voice asmr like my favorite channel, "Gentle Whispering ASMR" helps me huge to fall asleep ❤

[irena]

Perfect timing! I wasn't experiencing panic attacks, but I've been feeling more anxious today for some reason.

[carysfraser]

Thank you Kati for doing this Video I have Jury Service and I’m struggling a little with my anxiety ☺️