An old tip to stop a panic attack in its tracks

[Gilly 1086]

You know when you have one of those moments of clarity where you remember something? Well I just had to go to my mums to quickly do something and I felt a little panic creep up on me and I suddenly recalled an old tip I read about.

When my mum had her stroke I had to visit her every day in the hospital. And I hated it, I felt panic every time. The hospital holds many bad memories for me so going there is a trigger every time. Now I had completely forgotten about this phase in my anxiety journey, in my mind my next big battle with anx didn't start again until the beginning of the next year, It's just me, my coping ways, as soon as I'm better I try and forget, anyway I digress.

This is the technique I read about, I used it and it worked.

When you feel that panic come over you close your eyes (as long as you aren't driving or walking down stairs etc, if so keep your eyes open)

And repeat to yourself in your head, forcefully

NO, STOP

I am OK

This is panic, it cannot harm me

NO, STOP

I am NOT in danger, STOP

Repeat until you feel calmer

The aim is to get through to your subconscious that you are not in danger and to put a stop to the fight or flight response

[JOYCICLE 654]

NO, STOP

I am OK

This is panic, it cannot harm me

NO, STOP

I am NOT in danger, STOP

Repeat until you feel calmer

[Gilly 1086]

Keep saying it joy, and just breathe. Also you have to believe it, repeat it and believe it.

[The Tick 0]

Its not working Gill

how long do i have to say it for?

[Gilly 1086]

Its not working Gill

how long do i have to say it for?

tick you keep saying it until it works, but you have to clear your mind and just say those words, loud and clear, forcefully, like you are ordering your brain to act, and you have to believe it. It can be hard at first but it can work, it did for me.

[scotty 1]

I try this all the time. I always say NO! STOP! I often find myself getting so paniced, I cry. I have become better at it though. Before once I got into a state I wouldn't come out. Now my new coping mechanism is crying feeling sorry for myself, and letting the panic in, for about 30 minutes. Then I stand up and say you've felt sorry for yourself. You have cried. Now fix it.

My panic tends to come when something stressful happens, I feel like i just loose control. I think coping myself with the fact that ive got through every other panic situation is something that helps. If you can remember the last time you were paniced, you got through it, remember that, know you can do it.

I always say, if it was anybody else, I would be there for them, so be there for yourself. You can do it, you have done it before, and you will do it, everything will be OK if you do your best.

I find its working. Its about convincing yourself!

[kinser 3]

I will pass this one to my husband who suffers awful panic attacks Hopefully it will help when they stike him out of the blue. Thanks for sharing.

[panicstricken 4]

I haven't tried this technique before, but when I have panic attacks I lie on the couch or in my bed. I try to stay as calm as possible and I wait until it subsides. The next time I have a panic attack, I will try this method and see if it helps.

[mrsalphabet 4]

I always talk to myself during my panic moments. I don't say exactly what you say, but something like this:

It's going to be okay,

You know what this is

Just try to relax and let it pass

I also do deep breathing at the same time.

Panic sucks

[Gilly 1086]

I always talk to myself during my panic moments. I don't say exactly what you say, but something like this:

It's going to be okay,

You know what this is

Just try to relax and let it pass

I also do deep breathing at the same time.

Panic sucks

Yes!! I have to say I always do now say to myself IT WILL PASS because it always does, always has.

[mrsalphabet 4]

I know!

Before I knew what was happening to me I can't tell you how many trips to the E.R. I made My dh was getting so frustrated with me.

I am so glad I can talk things out in my head now. Sometime's it's still hard, but I can self soothe now which really helps.

[Gilly 1086]

I know!

Before I knew what was happening to me I can't tell you how many trips to the E.R. I made My dh was getting so frustrated with me.

I am so glad I can talk things out in my head now. Sometime's it's still hard, but I can self soothe now which really helps.

Yeah, mine was getting frustrated with me too and I didn't make any trips to the ER, too scared of the hospital. In the end I just thought if I'm going to die I'm going to die, and of course I didn't and from there its gotten better. I have little talks to myself too, yes hard indeed but with time it gets easier.

[SEA81 2]

I'll have to try that. The problem is the little voice in the back of my head that says, "You are having a heart attack..." :-(

[Kim.Caron 0]

I can relate to each and everyone of you. I have panic attacks CONSTANTLY and I can honestly say they are terrifying! When you try to explain the physical and emotional feelings they cause, nobody seems to understand and looks at you like you have three heads!

[Gilly 1086]

I'll have to try that. The problem is the little voice in the back of my head that says, "You are having a heart attack..." :-(

Sea, that little voice is lying. As long as you don't have a heart condition and your doctor has diagnosed anxiety you have to say to that little voice, no you're lying. I remember finding this little piece of information online when I had that heart anxiety period and I found it very helpful

Your heart isn’t being strained; it’s being thrown into a natural fight or flight response. Also, your heart isn’t what’s causing the panic attack – your mind is.

The fear combined with the physical sensation creates a natural sense of urgency. Every year, thousands (if not millions) of people having chest pain, difficulty breathing, pain or numbness in the left arm and tingling throughout the body end up in a hospital emergency room because they believe they’re having a heart attack. Typically, a few tests are run, and the patient is sent home because the nature of the attack he or she experienced is one of panic, not coronary.

Here, I’ll outline the symptoms of both a heart attack and a panic attack so you can see their subtle differences.

The two share several common symptoms. For instance, the chest pain from a heart attack is focused in the center of the chest and is crushing, as if a heavy weight is sitting on top of the chest. It is usually persistent, may radiate to the left arm, neck or back and lasts longer than 5 - 10 minutes. Heart attack victims don't hyperventilate (unless the person's fear of heart attack triggers a panic attack), any tingling they experience is usually confined to the left arm, and vomiting is common.

During a panic attack, chest pain is localized over the heart and described as "sharp, and comes and goes. The pain usually intensifies with breathing in and out, and pressing on the center of the chest. Panic attack may cause nausea, but vomiting is very rare. If tingling is present, the entire body tingles. Hyperventilation almost always precedes panic attack symptoms. If the location of the pain moves to the center of the chest, doesn't go away within 10 minutes, is accompanied by more than one incident of vomiting or diarrhea, or goes away and returns a few minutes later, you should immediately get medical attention.

Now, if you’re having panic attacks, you may be inclined to worry about how these episodes are affecting your heart long-term.

Panic attacks don't cause heart disease, and some experts say that they actually affect the heart similarly to the way cardio exercise does, by causing the release of adrenaline, increasing the heart rate, and expanding blood vessels

http://www.prlog.org...difference.html

[BonnyC 1]

I try to do this, and it does work if I'm able to really focus. My panic tends to hit me at night when my mind is allowed to wander while I'm trying to fall asleep. It's like a mental slap to try to take control of my thoughts. My poor husband, he knows when it happens because I cry out sometimes and clutch at him and he can't help me All I can do is keep trying, though.

[fortheo 15]

I do this. It's one thing to say the words, but you have to make yourself believe them. I find focusing on something that will bring me back to earth helps as i do this. For example; a tree blowing in the breeze, snow falling, rain, etc. It may sound odd but really focusing on those natural signs of life help get me out of my own head,and allow me to convince myself that what I am feeling is just anxiety.

so to sum it up I constantly remind myself its just panic, it cant hurt me, while i try to deter my attention to something down to earth.

[JungleJulia 235]

I like to pretend that Johnny Depp is standing in front of me. And I dont want to hyperventilate like an idiot in front of Johnny..

[jrkrizco 0]

I always talk to myself when I have a panic attack, although I don't say these specific words. Prayer works as well. I think any type of meditation is good. That and taking slow deep breaths whenever possible helps to calm me down. It's not gone quickly but it helps me cope until it is.

[Dawn 1]

I talk to myself too, though sometimes it's hard to listen. I do find it helps. Mine come on in the night and wake me up, so at least I don't have to suffer the embarrassment of having them in public. So far anyway.

I love the Johnny D idea.

[deecee 2]

I have had some success with making a brief sweeping gesture, like I would make if I were pushing something or someone away from me. Sometimes I flail my hand a little. It is hard to describe the gesture. I'm not always aware I do this. I was at a funeral once, and I gestured. My sister noticed, but understood that I was pushing away the emotion.

[Mrs. Rogers 2]

So it's all a matter or forcing yourself to believe it...kind of playing a mind trick on yourself. Thanks!

[shaun 6]

Talking to yourself works. You can say what you want, whatever helps you and stops the panic overcoming you. Saying stop is the most simple way, but you can use other words or images. Another method you can use is flashcards, write the word or message on a piece of paper or card, and read the flashcard whenever you feel anxious.