The things you need to stop panic attacks as they are happening are simple, yet powerful: * Infuse your current mental state with calm, rational thoughts * Break your mind from the self-feeding cycle of panic * Learn to keep your stress levels low as to not invoke a panic response So, either you're in the middle of an attack or you feel one coming on, what do you do? Take a few deep breaths.
Tell yourself that you've had a panic attack before and - although stressful, you've lived.
By using rational thought to calm yourself, you help to stave off the "feeding frenzy" of negative thoughts becoming more fodder for the anxiety.
Next, use "instant distractions" as a diversion: Burst out with a laugh, force yourself to get your mind involved in a funny television show, log on to YouTube and watch funny videos until your thoughts subside, jump up and do ten jumping jacks - do ANYTHING to take your mind off the immediate thoughts until your "panic" thoughts lessen.
Active, almost "jarring" types of behavior like rigorous calisthenics or other strong emotional anchors stop panic attacks quickly.
Another trick is to drink a glass or two of water, telling yourself that it "cools you down" and makes you feel better.
Liken this to an IV in the hospital, nourishing your mind and body - it seems unusual, but it works! If you aren't completely freaking out, start talking to someone about anything, especially trivia or statistics which make you think a little harder.
Come up with mental games - like naming all movies Kevin Bacon has been in, or all the state capitals - just to keep your brain more occupied and distracted from the negative thoughts.
Most of all, don't fight it.
Let it come and take its course.
Part of the cycle of panic is that when an attack happens, you irrationally think that you're physically going to be hurt, which, in turn, continues to "feed the panic beast.
" Assure yourself that you will be perfectly fine in a couple of minutes.
They have happened before and you've come out of them still alive and healthy.
The more you keep your panic attack away from the physical places or situations that make you feel comfortable, the more will power you will get at stopping the panic attack next time, even in places/situations that normally make you feel uncomfortable.
This helps you to maintain control if in unfamiliar territory.
Tell yourself that you've had a panic attack before and - although stressful, you've lived.
By using rational thought to calm yourself, you help to stave off the "feeding frenzy" of negative thoughts becoming more fodder for the anxiety.
Next, use "instant distractions" as a diversion: Burst out with a laugh, force yourself to get your mind involved in a funny television show, log on to YouTube and watch funny videos until your thoughts subside, jump up and do ten jumping jacks - do ANYTHING to take your mind off the immediate thoughts until your "panic" thoughts lessen.
Active, almost "jarring" types of behavior like rigorous calisthenics or other strong emotional anchors stop panic attacks quickly.
Another trick is to drink a glass or two of water, telling yourself that it "cools you down" and makes you feel better.
Liken this to an IV in the hospital, nourishing your mind and body - it seems unusual, but it works! If you aren't completely freaking out, start talking to someone about anything, especially trivia or statistics which make you think a little harder.
Come up with mental games - like naming all movies Kevin Bacon has been in, or all the state capitals - just to keep your brain more occupied and distracted from the negative thoughts.
Most of all, don't fight it.
Let it come and take its course.
Part of the cycle of panic is that when an attack happens, you irrationally think that you're physically going to be hurt, which, in turn, continues to "feed the panic beast.
" Assure yourself that you will be perfectly fine in a couple of minutes.
They have happened before and you've come out of them still alive and healthy.
The more you keep your panic attack away from the physical places or situations that make you feel comfortable, the more will power you will get at stopping the panic attack next time, even in places/situations that normally make you feel uncomfortable.
This helps you to maintain control if in unfamiliar territory.
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