I get panic attacks when ever I go out in public, even in school and at home.?
I get panic attacks when ever I go out in public, even when I’m in school and at home. I try to come my-self down but it doesn’t always work. I need some tips for when I get a panic attack and I can’t calm my-self down.
While you have a panic attack, Imagine you’re watching yourself from the distance and can see yourself as some kind of on scientific exhibit.There are many other coping techniques.
There is no one solution that will definitely be good for you. Try to keep in mind two things- The panic attack won’t harm you (no matter how frightening it seems at the time) and The people who love you will continue to do so (I know it’s from my own experience)- No matter how embarrassing the panic attack seems at the time being
Try breathing deeply- take 10 long deep breaths and inhale really slowly then exhale slowly.
Count backwards from 100 slowly, or do the alphabet backwards?
Try focusing on something that is calming or safe- a nice ‘image’ in your mind like pretty sky/sunset/beach or just being at home all cozy in bed, etc.
Try telling yourself that it is just a panic attack, that is why you are feeling X, Y, Z. It will go away soon and you will be fine, nothing is actually ‘wrong’ if that makes sense?. The panic attack is just your brain giving you a false message that something is wrong and your body responds to that with symptoms like heart racing, fast breathing, mind racing, etc. Once your brain stops giving that wrong message then the panic attack will end. Just try to calm your brain down a bit, go somewhere quiet if possible or focus on breathing/calming stuff until it is over.
I can’t really explain that last thing right so it sounds kind of goofy but it really does work for me.
If you are having a lot of panic attacks or they are really bad you might want to see a therapist of some kind? They have medications to deal with panic/anxiety but I think the best thing is supposed to be therapy where you figure out what causes the attacks, how to deal with them etc.
References :
While you have a panic attack, Imagine you’re watching yourself from the distance and can see yourself as some kind of on scientific exhibit.There are many other coping techniques.
There is no one solution that will definitely be good for you. Try to keep in mind two things- The panic attack won’t harm you (no matter how frightening it seems at the time) and The people who love you will continue to do so (I know it’s from my own experience)- No matter how embarrassing the panic attack seems at the time being
References :
http://www.ridofpanic.com
I get panic attacks all the time. I don’t go out for days at a time. I take medication for them that helps but I also have a good friend that has them also and I can call her to calm me down. The breathing techniques work also. I sometimes have to talk myself out of them and it is hard but it is do able.
References :
Hi
I did a little research and discovered this great resource (ebook) that addresses this issue in detail.
You can thank me after you’ve read it.
References :
http://www.analyze-more.com/freepanicanxietyreport.html