Panic attacks; how to make them stop please

[Ormiriathomimus]

In the last few days I've been getting mild panic attacks - heart feeling like it's jumping out of my chest, can't get a proper breath, feeling like everything's closing in. I'm familiar with these - have happened before but can't remember what to do to calm them down. I'm on citalopram for depression already.

Anyone got any surefire tips. I went running last night as that sometimes seems to snap me out of it but it didn't help. In fact was worse afterwards.

Walking is better than running for panic etc. (running can increase adrenaline)

Count back in 3's.

Describe in detail all our surroundings.

Do something like sudoku to concentrate on.

Reduce sugar and caffeine.

Do breathing exercises for a few minutes 3 times a day. (Put hand on abdomen. When you breathe in should feel abdomen rise rather than chest. Breather in for 4 through nose. Out for 4 through mouth.)

Thankyou kizzie.

I will try the breathing thing - atm it feels like something's sitting on my diaphragm. Caffeine - doh! Of course, I drink way too much as it is.

I found lifting weights quite usefull. It takes a lot of concentration.

Sing. If you can feel an attack coming on, wobbly legs, shortness of breath etc, sing. It regulates your breathing. Something simple like 'Happy Birthday' forces you to take a breath at certain intervals and helps to calm and focus you.

Tell your panic attacks to bring it on and do their worst. Because they can actually do diddly squat. They're not dangerous or damaging just annoying. Face them down.

And try some mindfulness. Focus on what is going on around you. How does the ground under your feet feel? The air against your skin? Hot or cold? Any sounds around you? Birds? Pull yourself out of yourself.