How to Handle a Panic or Anxiety Attack

Intro: Do you ever feel like you are going to go crazy or going to die? Scared out of your mind for no apparent reason? Your mind keeps asking “what if this happens or that happens?” Here are some quick and easy steps to help handle a panic or anxiety attack.

Step 1: First thing you have to do is the opposite of what you would think: LAUGH. Your mind and body do not understand two emotions at once, therefore, to rid your body of its fear feelings, try letting out a big laugh. Laugh at yourself for being sacred at nothing, laugh at the dog, and laugh at the TV. Remember something that was really funny. Laugh right now or at least smile, it will make you feel a little less stressed.

Step 2: We tend to start to breathe quick, short little breaths when we are scared, so take some deep breathes. Slow it down to a normal pace and take deep breathes and say relax to yourself as you exhale and relax your shoulders.

Step 3: Remind yourself that these feelings will not really hurt you; you are not going to faint or have a heart attack. It is just your body reacting to the adrenaline that has released into your system. You are not going crazy! Try not to make it worse, by worrying about worrying. It is a vicious cycle and you must break the cycle.

Step 4: Talk to yourself like a friend; positive self talk is always good. Tell yourself things you would tell a friend. I know a lot of people who say things like “I am stupid, crazy, dumb etc….” would you ever say those things to a friend or family member? Say things like I am a strong confident person, I can handle this, I am smarter than this, and I know this is just the adrenaline talking.

Step 5: Try to distract your thoughts. Count your change, clean your house, or go for a run or walk. Do something physical to burn off the extra adrenaline. If you are in the car, look for different license plates or how many McDonald’s there are on your route.

Step 6: Think about what if? What if I did pass out, what would happen? Someone would call 911. Think of the worse thing you can think off. What if? It is usually not as bad as you can dream up. Think about what would really happen and what you would do; everything would be fine.

Step 7: The best thing to do is let the panic attack pass, don’t fight it, and just ride it out like a wave. Don’t leave the store or wherever you are. Just say, I am going to have an attack right now and that’s okay. It will stop or at least slow down if you don’t try to fight it.

Step 8: Just remember having panic attacks doesn’t make you crazy person, it’s not something to be ashamed of. You are normal. A lot of people have anxious attacks, but most people won’t talk about it.

Tips: There are support groups out there that help too. Do a search for one in your area and meet other people going through the same thing.

Also, go to your doctor, there a lot of medications that can help.

You can also try special books and CD’s to help you relax.

Comments (1)

Susan Golis said:

	... I suffered from panic attack for years, and found that when I would laugh, sing, or distract myself the attack was mild. Your tips are useful. This is a 5* article.
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April 22, 2010
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