Panic attack distractions

[Stardust35]

Just that really. I'm on the edge of a panic attack right now. Used to get a lot, but not had one for a long time. I'm on my own. What can I do to distract myself, I feel so anxious.
Thank you xx

I have panic attacks regularly and I'm so sorry you're experiencing it now.

Try to breath deeply - in for 5 counts out for 5 counts. Do this repeatedly until you feel your heart rate slow down. Once you've regulated your breathing and heart rate, try to distract yourself with something mundane - I finding washing the dishes or cooking whilst listening to a comedy pod cast helps.

Then when fully recovered try to do something that makes me happy (after this mornings panic attack I went for a swim after lunch).

Hope some of that helps and you feel better soon

Breath.

In through your nose
Out through your mouth.
Do it while counting to 4 for each inhale and exhale.

Concentrate on your breath.

How it feels filling your lungs and leaving your body.

Close your eyes and listen to your breathing.

I list topics by A-Z, OP. So for instant flowers, make a mental list of a flower that begins with A, begins with B, begins with C, etc.

You have to focus on it as panic tries to pull your brain away but it can work easier if you base it on things you like, say for instance names of Corrie characters or football players.

Helps calm me down every time. Hope you're feeling calmer soon, anxiety is awful. ❤️

Walking, craft or yoga breathing.

Good luck

Try the Calm Harm app it's git hundreds of ideas on there to help soothe. I find TIPP skills helpful too

I've found doing a 10 minute mindfulness anxiety / panic attack video on you tube helpful recently when I had a panic attack come on.

Hope you are ok

Breathing is good.
Suck a boiled sweet, slowly, noticing how its shape changes as it dissolves.
Music.

Hum happy birthday, it really works

This exercise can be very effective & one I use often, resets the sympathetic nervous system

if I’m in public place and do not want to bring any attention to myself I count backwards from 100 in 3’s. I normally find doing this twice over helps.

Have a look at this video on stopping panic attacks;

Tim Box

Try patting. Sit with your shoulders back, head tilted back, place your hand flat below your collarbone and keeping the heel of your hand on your chest the whole time, pat firmly, once per second. After 20 seconds do it it once every 2 seconds. Breathe deeply and steadily the whole time.

It's supposed to emulate a calm resting heart rate and yours will slow along with it.

I suffered with anxiety a lot - this app was so helpful. I had cbt and made some changes (no caffeine, no alcohol) and my level of anxiety has certainly gone down but I still have the app.

i use lots of the above tactics.

others I use are A-Z of the room I am in - finding something with each letter in the room.

similary counting how many round thinks I can see in the room (or any other shapes)

it’s a case of finding what works for you, I also practise mindfulness a lot when not feeling panicked so the skills come more naturally