How can I get over a really bad panic attack?
Last Updated: 07/19/2021 at 7:52am
Lauren Abasheva, LMHC
Licensed Professional Counselor
A sex positive, and kink knowledgeable therapist with an open mindset and a clear understanding that we are all different.
Top Rated Answers
In the midst of a panic attack, it seems like the world is going to end. Focus on your breaths. Take deep breaths and ground yourself. Feel your feet on the ground and realize that you are in this world, and if not now, then soon, you WILL be okay.
One way I have learned to get over a really bad panic attack is focusing on breathing. Breathing is very important and it will help to calm yourself down. One that I learned in breathe in for 3 seconds, hold for 1 second, and exhale for 4.
Acceptance and understanding. It depends the nature of the attack. but more than anything, we need to love ourselves during these hard times. Love meaning compassion and empathy, simply be nice to ourselves. Humans are incredibly cruel to themselves. Helpful things to say to yourself is "that was really to go through, i'm feeling really hurt and upset right now" as opposed to ignoring how we feel or trying not to feel it, thats the worst thing we can do. We really have to step aside of ourselves and see ourselves as if we were a close friend and treat ourselves that way.
first try and understand why it happen then work on that problem. writting helps alot on these sort of things so start a journal
Something that helps when I experience a really bad panic attack is using ice cubes. Take out an ice cube and hold it to your hand for as long as you can (you can put the cube in a paper towel). Then, place the ice cube on your other hand. This focuses your mind on the discomfort, and helps to de-escalate your symptoms.
slow your breathing by breathing into a paper bag also talk to someone no matter who as talking and moving takes the power away so they become less and less power full even if you have to ring samaritains anyone just to talk and they to will be able to help slow your breathing which causes the panic.
Try breathing, counting to 100, or I use play dough. It sounds strange but it really helps. Sand and stress balls also help.
A good method I use is to breathe in for 4 seconds, hold it for 7 seconds, and breathe out for 8 seconds. Repeat until it takes it down a bit. Give it a try, it also works for anxiety. Hope it helps!
Try to ground yourself. Take deep breaths. Take care of yourself. Drink lots of water. Sleep a lot. Be gentle with yourself. Panic attacks can be extremely draining. Rest up. Don't blame yourself. Panic attacks are just a thing that happens.
Focus on your breathing. Take a few minutes to yourself. Meditation really helps me out when I have particularly bad panic attacks. Let yourself be calm, and your breathing come back to normal before you try to talk it out. Just allow yourself to separate from everything just for a few minutes so you can rationally talk it out.
After you've come down from the adrenaline from a panic attack, try walking slowly around your house or wherever you are, while taking intermittent pauses to take a deep breath and then let it go. I find that it helps to relieve the excess adrenaline that is still there. Be kind to yourself also during this time.
Try something comforting- a soft blanket around you or stuffed animal to hold. Quiet and low lighting if possible can help. There are also a variety of grounding exercises that are helpful- go through each of your senses and see what you notice. Remind yourself where you are and that you are safe- even if you don't feel that way, repeating it in your head (or out loud if you prefer) will help convince your mind!
Knowledge is power with a panic attack, understand what a panic attack is, why it’s happening and that it won’t kill you, then try to remember what led up to it, that might help later if and when it happens again and try not to go through it alone...
Self-care is the most important thing to do to get over a bad panic attack. Taking a shower, eating food, and staying hydrated are very important. Having a panic attack is like running a marathon, its exhausting for your body to go through, so resting is important as well. Take a nap if possible, and also do something you enjoy doing like watch a TV show you love, draw, write a story, or play a game you enjoy to try and make yourself feel better.
Here's a technique taught to high stress military personnel that works pretty well. Breathe in (to a count of 6), hold that breath (count to 6), exhale (also to a count of 6). Repeat as needed. It takes me three cycles to regain my composure, but there's really no upper limit. You can also try a grounding technique. Start off by identifying 5 things you can see. Move on to 4 things you can hear. Then find 3 things you can touch. After that, look for 2 things you can smell. Finally, think of one thing you can taste. Reconnecting to the here and now is a very effective way to reduce your anxiety levels and help get through the panic attack faster.
Different people have different ways. I personally like to scroll through my phone if I am out in public, or go into my mental safe space if I have the time. My mental safe space is essentially imaginary and changes, but helps me feel calm. Sometimes I'm fighting my panic attack my imagining that I am in a lightsaber duel against Darth Vader. Sometimes I'm burning it away by pretending I'm throwing my anxiety into a campfire. Some therapists recommend chewing on a sour candy or putting ice on bare skin, as both are strong unpleasant physical sensations that sort of shock your body out of a panic attack.
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