Panic attack help

[Galwaygirl]

Hi, feel a panic attack coming on for the last few hours, how do I help myself, feeling jittery and tight feeling in throat ..... Thanks

Do you have any distractions around? Or would you prefer to chat, OP?
I haven't had a panic attack in years, but have come close a few times.

For me, it’s about getting to a place I feel safe (I.e. home, in my car, alone except DH or mum etc) and finding something to distract me such as crappy re-runs on TV. Will that help?

Breathing exercises, distraction techniques. I've had 4 this week, being at home helps me with breathing correctly. I also am lucky to have a supportive gp (not helpful at this time of evening I know all to well) is there anything on tv you can watch to try to distract you? Or even your phone with earphones and a podcast or music? (Unmumsnetty hug)

Regular slow breathing (in for count of 7 out for 11). Pat yourself gently, limb by limb to feel 'grounded'.

Have always found having a shower can stop me from feeling jittery if I'm at home. Or get a change of environment, talk to someone, go for a walk, watch funny TV - to try and shift your mental state.

Hi OP:
Colouring in (or anything else similar which is ‘easy’ but distracts you.)

Gradual relaxation exercise (start with toes and work through whole body up to head. Clench each set of muscles - and then release to get rid of tension.)

Lighthearted tv / film

Grounding exercise : describe 3 things you can see, 2 things you can hear, 1 things you can feel

Reduce sugar.

Drink chamomile tea.

Hope it starts to ease off.

Agree with other posters - distractions are the best. If at home I put the tv on and find something interesting to watch (something funny/light-hearted), or I put some washing on or do a bit of polishing - anything to keep your mind occupied. Call someone up and have a general chat. If it happens at night, I also have to put the lights on, as it makes me feel more awake and less worried. I think once you get used to finding the right way to deal with them, they do pass relatively quickly. I have found that as soon as I feel one coming on, the quicker I deal with it, the less it affects me. Remeber, the more you panic, the worse they will get, so stay as calm as you can (easier said than done I know) and you will get through it a lot better.

Thank you all for your replies, its amazing how reading them calms you down! Felling a little better this am, Thank God for MN!