If you suffer with panic attacks what helps you in the moment ?

LovelyYellowLabrador · 2022-04-09T21:50:33+00:00

What can anyone around you friends/family so you or say to help you in that moment ? Do you find being told to breathe helpful or not What helps what doenst help ?

Incapacitated · 09/04/2022 22:52

Someone saying look at the table, it looks just the same as before, nothing has changed and you'll soon feel different again.

DuvetHugger · 09/04/2022 22:52

Star jumps, drinking ice cold water, deep long breaths

WhatTheWhoTheWhatThe · 09/04/2022 22:53

I don’t have panic attacks but encouraging long slow inhaling and exhaling does trigger the parasympathetic nervous system to calm the body.

Being told to breathe probably isn’t helpful unless guiding them how to breathe

XenoBitch · 09/04/2022 22:54

What I have found helpful - having someone get me to look for and name things after letters of the alphabet.
Practice square breathing.

HollowTalk · 09/04/2022 23:00

Counting. In for four with the deepest breaths you can. Out for four, blowing as hard as you can (that can be very hard if it's a bad one.) It's easier if you can focus on one thing in the room while you are breathing. It can take a while but it will help.

HollowTalk · 09/04/2022 23:00

How can you do star jumps if you're having a panic attack?

Original poster

LovelyYellowLabrador · 09/04/2022 23:00

Will need to Google square breathing

OP posts:

Original poster

LovelyYellowLabrador · 09/04/2022 23:00

As I’ve not hear of that yet

OP posts:

RicherThanYew · 09/04/2022 23:03

I hyperventilate only in extreme cases but I find the Rule of 5 very helpful, you have to name 5 things you can see, touch, smell, taste and hear. I was introduced to it only a few years back and it's doing me a world of good.

milcal · 09/04/2022 23:07

Breathing and distraction. If I feel one coming on I try to focus on things I can see, touch, smell, taste etc. it helps the mind focus on other things and away from the panic attack.

Xpologog · 09/04/2022 23:07

Focus on one things ( a table, a wall, your shoes ) You're now going to count down from 10 to 1 on each outbreath
Breathe in and as you breathe out count 10 in your head.
Breathe in. And out, say 9 in your head. and so on

When you are not having a p.a. practice this and feel as relaxed as you can with each number. This helps when you have to use it as it resets your parasympathetic nervous system more effectively.

BobbyBleu · 09/04/2022 23:11

I agree with breathing and distraction. I can't usually talk but if someone talks to me about something completely different it helps to distract me.
I have a fantastic guided meditation by Barry McDonagh that tells you to count down from 21 and actually encourage your anxiety to "do it's worst" Say come on anxiety do that thing I fear the most but you only have 21 seconds and then I'm going to get on with my day.
It's quite clever how it works because of course the world doesn't end in 21 seconds and giving your mind that countdown really helps.
He also says in the meditation to gently rock from side to side or from one foot to the other, stretching your arms out in front of you if you can, it helps to burn off the excess energy.

ForestDragon · 09/04/2022 23:15

For some reason I don't understand for me I have to cover my nose and mouth with cloth and breathe deeply - I generally grab a t-shirt or jumper, not something thick but something air can go through. It feels like it regulates my breathing and slows it down so I get it under control.

Immediately afterwards I go shivery and need a blanket. I also usually cry. All this is necessary. Sometimes I nap or fall asleep. I normally get a headache and take paracetamol.

What doesn't help is people touching me or saying anything other than it's all ok, it's going to be ok, etc.

billygoatsgruff1 · 09/04/2022 23:17

You don't need to do anything. They go on their on and are harmless.

Understanding the above two sentences is the key to it IMO, as someone who had panic disorder and recovered

CrowAndABut · 09/04/2022 23:18

I've had panic attacks since I was 17. I cope by remembering this isn't something that is happening to me but something I am doing to myself. If thyqt isnt working I try distraction (games usually).. if that doesn't work, diazepam.

Defender90 · 09/04/2022 23:20

Moving my brain to do something cognitive / taxing. Count down from 100 in 3s, name 5 things you can see, smell, hear.

Having a cry is the easiest way for me if I'm at home. The others work well enough I can continue on my day until I get home.

XenoBitch · 09/04/2022 23:23

@billygoatsgruff1

You don't need to do anything. They go on their on and are harmless.

Understanding the above two sentences is the key to it IMO, as someone who had panic disorder and recovered

That is a sensible and rational thought. When you are in the midst of a panic attack, that goes out the window.

I know a panic attack is not harmful, but numb/tingling limbs, being unable to breath properly or stand upright.... it is not something anyone should have to just put up with.

TabithaTittlemouse · 09/04/2022 23:28

Subtracting 7 backwards from 1000. I was taught this years ago and it still helps.
I’m shit at maths.

ClumpingBambooIsALie · 09/04/2022 23:30

@CrowAndABut

I've had panic attacks since I was 17. I cope by remembering this isn't something that is happening to me but something I am doing to myself. If thyqt isnt working I try distraction (games usually).. if that doesn't work, diazepam.

Diazepam would be nowhere near quick-acting enough for panic attacks for most people. It takes at least fifteen minutes to start working and panic attacks are usually past the panic stage by that point (though a few people are unlucky enough to get ones that go on for longer than 15 minutes — I'm guessing you're one of those unfortunate few).

AllLopsided · 09/04/2022 23:32

I am following for ideas really - I get nausea with anxiety and I can't move or talk because it's so bad. I know how to breathe but by that point I can only manage shallow breaths because deep breathes make the nausea worse. I'm afraid I usually have to turn to benzodiazepines, or Ondansetron for the nausea. I like the idea of 21 seconds though and think it would work for a non-nausea panic attack for me!

AllLopsided · 09/04/2022 23:34

To the PP who said diazepam doesn't work fast - I have lorazepam that dissolves under the tongue and starts to work in a few minutes.

tiddlywinks2 · 09/04/2022 23:35

This probably sounds really daft, but I get DP into the balasana pose (yoga) he has extreme panic attacks/ anxiety attacks, I get him into this pose and count to 10 with him, whilst he's counting he lifts his head up to breathe in and down to breathe out. It's the only thing that's worked with him.

I went from calling an ambulance many times due to him collapsing and turning blue to now being able to control them. It's a long road OP, but there's many things that can help, but you need to find one that suits you.

Somuddled · 09/04/2022 23:35

Wiggling my toes. Or rather, having someone remind me to do so. Being told to 'breath' makes me want to punch someone in the face.

AllLopsided · 09/04/2022 23:37

Sorry last afterthought I promise - Also the nausea panic can go on for hours or even days! Once the nausea takes hold it's hard to stop it.

ClumpingBambooIsALie · 09/04/2022 23:45

Yeah presumably sublingual lorazepam should be faster than diazepam tablets — out of interest, do they taste horrible? But diazepam tablets are just too damn slow for panic disorder (again, I fully accept some people do have panic attacks that are longer than the 15+ minutes they take to work, but for most people the attack's going to have burnt itself out by the time the diazepam tablet kicks in — though of course there's a psychological effect that can start working straight away. I've even used remote-action diazepam before; just the fact of knowing it's in my handbag if I need it is enough to keep me managing )