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Step 1
During panic attacks,it is very hard to cope with anything external.We sometimes feel as if we are shut off from the rest of the world and that can be very scary.
During an attack, sit tight
If you're afraid you're going to faint, tense the muscles in your legs, arms and gut until your face feels flush, about 30 seconds. This forces the blood up to your head, which can prevent you from passing out.Breathe deeply.
Panic sufferers hyperventilate,which makes the heart pump harder and faster,by trying to calm your breathing,you are forcing the body to respond in a calmer manner. -
Step 2
Distract yourself
Counteract the flood of negative thoughts by doing something familiar and comforting.If you are in a public place when panic hits,go for a brisk walk,count your steps or focus on each limb moving foward -
Step 3
As a last resort, go to the E.R.
It's unlikely that you're having a heart attack or stroke, but if you absolutely can't shake the belief that something's terribly wrong, ask someone to take you to the hospital, where a doctor can reassure you and treat you with anti-anxiety meds if he or she thinks they'll help. -
Step 4
Don't be a trouper when it’s over
The goal is to keep yourself from becoming preoccupied by the attack and to return to your usual activities as soon as possible. -
Step 5
See your doctor
Always check in with your regular physician after an attack and describe your symptoms precisely. He or she will quiz you on your medical history and current health to determine whether the attack was triggered by a health problem.
