Healthy ways to relieve a panic attack
When I'm about to have a panic attack , I will cut myself to stop It from happening I know this is not good but its the fastest way for me, so I stopped working for a long time ( work was the cause of my panic attacks ) but I have to start again soon anyone have any good ideas on how I can stop a panic attack or at least control it ? Because I do NOT want to go back to cutting, in the middle of a panic attack I can't breath and my head feels like its about to explode and cutting makes it go away almost instantly ....plz i just need some advice on what to do
@Detail4Ever Hi, sorry you're going through this. I used to get them all the time and know how scary they can be. I wouldn't recommend cutting yourself, there are much more healthy coping mechanisms which could benefit you. I think perhaps you should see your doctor or other health professional if you haven't already done so. I used to get them all the time and know how scary they can be. The best piece of advice which really resonated for me was when someone told me that if you just accept every feeling, every emotion, every response your body gives, don't try to fight it just ride with it. I don't know why but it really helped me and it seems scary at first but it actually did help me and now I don't really get attacks any more. Touch Wood. I wish you well and just know that they will pass no matter how bad they get. They can only reach a certain point before it has to lessen and ease off. Good luck and I hope this helps even a little.
@Detail4Ever
Hi,
You may not like what I'm about to say but there's no technique that I can think of that will give you that instant relief like cutting does.
It sounds like it's the pain and distraction of cutting that really distracts you from that fear, so perhaps there are other ways to induce pain rather than focusing on your anxiety?
- Do some exercise. Jump up and down, go for a run, pedal really fast on a bike. If you can really push yourself it will be exhausting.
- Have a cold bath or shower.
- Eat some ice or hold them in your hand. Icecream and frozen yoghurt will work well too.
- Use a rubber band
Hopefully these alternatives can give you that same short-term relief. Ultimately though, using anxiety management strategies (like breathing techniques and self-talk) will help prevent them altogether.
The other thing that might help is to hide/move whatever you use to cut yourself. Or go to a different place - that way you're literally forced to either sit with your feelings or do something else that's less painful for your body.
I count in my head randomly like think or numbers not in order and count them. Apparently your brain can't panic at the same time as thinking of random numbers or something. I don't know, it works for me...