How do I stop myself getting angry at people when having a panic attack?
Last Updated: 02/16/2021 at 4:41am
Polly Letsch, LCSW
Clinical Social Work/Therapist
I provide non-judgmental, person-centered, objective therapeutic treatment for individuals of all ages to improve social, emotional, mental and other areas of functioning.
Top Rated Answers
Don't get panicked.. It's as simple as that.. If something has gone wrong, you can't really undo it.. Try to fix it in the best possible way.. Getting angry would just worsen it and besides, it won't help you either :))
First I have to recognize and understand that I am having a panic attack. I need to breath deeply and slowly to calm myself and that will usually help "reset" my thoughts to some degree. It's not perfect, but it creates mindfulness of my actions.
When you are having an attack, it helps to not get into dialogue with people who don't understand. If you can distance yourself or say 'I'm not in the space to talk with you right now' it will help.
When we get angry during a panic attack, it's because we are feeling really unsafe and our anger is trying to keep our fragile self from danger. So you can either be around people you trust and make you feel safe, or learn to manage your panic attacks or both. Maybe working on some inner strength exercises would help. Strong core, strong foundation. Panic attacks are the storm, don't get knocked down.
I close my eyes. I pretend I am alone for that split second. It helps me connect with my thoughts and ignore everything that is surrounding me. I pause, and count to three. I think to myself, "Would what I want to say do good or bad?"
Remove yourself from the situation immediately.. Walk outside or If you need to go to a different room.. Or even. Restroom go.. Take a couple of deep breaths and remind yourself of what the consequences may be if you lose your temper before it happens..
try asking people to give you some space when you get this attacks. So that you have the space to recover before facing them.
Try to find a place where you can be alone, when you're there, breathe in through your nose and out of your mouth for as long as you need, this has worked for me many times, just close your eyes and focus on your breathing
by concentrating and stay focused on the little details of things around me like:chairs,doors,trees,sky clouds,etc. anything that makes me wind down a little and keep my head away from shouting at people.
When I have panic attacks I also tend to lash out at others. I find it difficult to manage my emotions when I have anxiety and even more during a panic attack. What has helped me to not let my emotions out in the form of anger is to first tackle my attack. I usually do breathing exercises. and allow myself to be on my own until I feel calm enough to be around others. I also find it helpful to express the emotions I am feeling through art forms or physical activities. Some examples are painting, crafting, going for a run, or playing a sports game.
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