How can I bring myself down once I have started to have a Panic Attack?
One of the ways I calm down when I'm having a panic attackis 4x4breathing. It's something taught in the military that they do before a big mission that my conselour told me about. You breath in for 4 second, hold your breath for 4 seconds , and then breath out for 4 seconds. Its suggested that you do this for about 4 minutes but even just one will help.
Thank you I will follow this advice, dont have many panic attacks but tend to have one when stress about something and confrontations.
No problem, It seems to help me also I'll listen to some calm music while doing it and focus on the breathing and music not the thought in my head
For me, what helps is focusing on the concrete things all around me. If I'm with a group of people, I'll point out mundane objects, like, "Look, that man's riding a skateboard" or "Look, there's a plane in the sky" to help calm myself down and focus on something else. This doesn't always help, so sometimes I need to go walk around outside for a few minutes or just sit and focus on breathing.
Our future is quite unpredictable and makes us curious of what certain to appear in front of our eyes. Sometimes our assumptionscreate fear into us and makes us pessimistic. Usually in a panic attack,Intense thoughts come into mind. We need to ease ourselves and think about greener side of the grass, maybe close our eyes and think about something that makes us peaceful, and ease ourselves with the statement that it's always good to be reflective rather than reactive. For anyone who gets panic attacks or is having one, I hope this post was helpful. :)
I've been havingpanickattacks since I was 14. They came along with depression, suicidal thoughts and insomnia. I have a quite good method to overcome them once they have started, but it may not work for you - keep that in mind!
When I'm having apanickattack while in public, I try to find some place to sit. When I'm sit, I focus my gaze into some random spot and then I try counting or singing mentally, or just remember lyrics of a song that makes you happy (I've always liked remembering that line on "Mr Jones" -Counting Crows- when he says: Grey is my favourite color, I felt so symbolic yesterday. I found it just silly and kind of funny and the panick attack is over). In the ideal situation I'd have some music to put out loud in my headphones, but sometimes it just can't work or I haven't my mobile or headphones or battery. So: Sit, look indefinite spot and count or sing some songs in your head. Try focusing only on your song, nobody around you, you are all alone and no one can hurt you, no one can judge you.
Sometimes if I can't find a place to sit or I find that there are many people I focus on their actions while trying to compose some poetry on that. Just rhymes, even if they come out as silly ones. Also I try to remember some films in where I have seen the same action (like: This man is drinkingcoffewith his right hand like it was X actor in X film! that's amazing!).
If I'm alone or home, I just try lying on bed/couch and listening music out loud.
Yesterday I tried something my little brother told me worked for him. I was standing in my University, doing a test, and then I felt like I was about to fall into a panick attack. I just stopped being myself and I became one of my favourite character in literature. I tried to think on what he'd do instead of me. Not only I stopped my P.A. but also passed the test. So I'll add "thinking of you like if you were a fictional character" in the list. Killing dragons in the street feelsquietuseful.
