How can you deal with panic attacks without medication?
aeris156
on
May 13, 2019
...read more
Panic attacks are awful! I get them sometimes, and I'm not currently on any medication. What helps me survive a panic attack are grounding exercises. My go-tos are the 5 senses exercise and a specific breathing exercise. For the 5 senses exercise, I try to find five specific things i can see, four things i can feel, three things I can hear, two things I can smell, and one thing I can taste. If I can't smell or taste anything, then I think of something that has a strong scent or taste and concentrate on that. For the breathing exercise, I generally go with breathing in for four counts, holding my breath for two counts, and breathing out for four counts. Hope this helps!!
Dealing with panic attacks?
Takes less than a minute. Keeps 7 Cups free for someone else.
A small contribution goes straight to keeping the community running.
Anonymous
on
Dec 21, 2014
...read more
If you can, try to distance yourself from the stressor. Be internally mindful by observing your body's reaction to the stress and then try to release that tension. Breathing deeply and mindfully can help to calm you physically and emotionally. Re-ground yourself in reality by using your 5 senses observe your environment without passing judgement.
soaringphoenix
on
Apr 8, 2015
...read more
Something that really helps me is to identify the attack as it is beginning and before it can get any worse I make it stop or reduce it through a breathing exercise in which I breath in, hold my breath for 6-7 seconds and then let it out slowly. I repeat this until I am calmer. I hope this helps.
patientHeart75
on
Nov 3, 2015
...read more
meditations, exercise, yoga , painting, writing and talking with folks on 7 cups of tea! All these in one day can make a person feel much better.
Anonymous
on
Dec 12, 2014
...read more
I drink a glass of water while holding my breath, then take a nice big breath afterwards. A good way to practice breaths is to breathe in slowly through the nose, filling up your belly area, then exhale slowly through the mouth.
Cosmos
on
Dec 17, 2014
...read more
Because I have personally dealt with panic attacks, I know there are times that you really don't know what to do when you are having a panic attack. I think the best thing is to recognize your "triggers". For example, I know a panic attack is coming on when my throat feels like it is closing up and I feel like I will choke if I try to swallow. I usually focus on my breathing and think myself out of it. "Breathe in, Cosmos, visualize your diaphragm contracting, pulling your lungs down as they fill with air. See, you are breathing, now, exhale slowly, push out the fear, the dread, the nervousness." Try to assure yourself that it's not the end of the world and that you can get through it!
Anonymous
on
Dec 29, 2014
...read more
Use diaphramatic breathibg. Take deep breaths, feeling it fill up your abdomen. Use thoughts reassuring it will be okay. Find 5 unstressing objects in the room and identify them.
Anonymous
on
Jan 25, 2016
...read more
one way to deal with it is telling yourself you are having a panic attack. Telling yourself that you are having a panic attack and that you will be fine calms you down knowing you will be okay
Anonymous
on
Feb 8, 2016
...read more
Try breathing in cycles. Deep breaths, counting from 1 to 10. Just opserving how air inhales in and out.
ImAllEarsToYou9
on
May 30, 2016
...read more
By changing your focus on a single piece of target and talking to yourself under breath that you can deal this
Anonymous
on
Jan 16, 2017
...read more
Panic attacks are a frightening thing to experience. Several things you can do to deal with them without the use of medication is when you feel them coming on take slow deep breaths focusing on your breathing not the way you're feeling. Another way you can accompish this by talking through how you feel.
Anonymous
on
Dec 12, 2014
...read more
Relax your muscles. Take slow deep breaths and count to 5. Close your eyes and focus on squeezing your toes on every fifth count. Sometimes going outside for fresh air helps too!
0kay
on
Dec 13, 2014
...read more
Breathe! Breathing is the best thing you could ever do. First, you need to remember in your head to breathe in and out. That's the first thing you should always think about when you have a panic attack. Also, think of some things that calm you down. Does music calm you down? A person? Try and find that and stay away from things that trigger panic attacks as much as possible
MariNels
on
Dec 14, 2014
...read more
I put my favorite song on. I take deep breathes. Sing the song and if you must you can pace in a private place. Allow yourself to calm down. If you want you can also sit in a meditating position and just take deep breathes in and out until you are calm. Try to do this outside because I know feeling enclosed in walls could possibly make you feel worse. Take your time to soothe yourself do not rush it.
Anonymous
on
Dec 24, 2014
...read more
I deal with them by trying not to think of things that would make me panic. Example; thinking of an upcoming test I think I might do bad in or a place that I don't know anyone in.
Anonymous
on
Jan 3, 2015
...read more
Just stop thinking. Deep breaths. People ask you to count, but I think what I'm gonna say would be better. Think of a word, or just something like 'um' 'om' just something like it, just concentrate on that word. People use it while meditating it helps you concentrate. But During panic attacks when you start concentrating on anything else, you tend to relax. When you know your mind is calm take a few deep breaths and then just do something light, like listen to silent or nature's music.
1997Turtle
on
May 13, 2015
...read more
progressive muscle relaxation, yoga, medatation, breathing techniques, and learning to cope with triggers.
Anonymous
on
May 14, 2015
...read more
it is tough without medication but somethings can help keep them in control. like, you can avoid things or places that have caused your panic attacks in the past. meditation helps too.
Anonymous
on
May 24, 2015
...read more
There are lots of different coping techniques for panic attacks that can help you manage them without medication. Different things work for different people.
Anonymous
on
May 27, 2015
...read more
Yes, there are many different ways to deal with panic attacks including different breathing techniques and different types of cbt.
