How to Survive A Panic Attack

For several years I suffered from panic attacks. I tried going to therapy but it didn't work for me. I learned that panic attacks ran in my family and remembered as a child my Mom hanging her head out of the bathroom window to cool off and calm down. (I was an adult when she told me she did this to stop an attack from escalating.) Overtime I developed my own strategies that really worked for me.

Difficulty: Moderately Easy

Instructions

1. Get your mind preoccupied with something that is interactive. I would buy several children's puzzles because they were easy and by the time I finished one the attack would be over. Things like brushing my dog, going for a walk, washing dishes, or knitting all helped. A passive activity like watching TV didn't help at all.

2. Try holistic remedies like Rescue Remedy (available from health food stores)or drinking green or rooibos (red) tea. You can also check your grocery store's tea section for other types of teas that help calm and relax you. I also always carry Sea Bands with me. These are generally used to help with nausea and you may see a lot of people with them on a cruise. They are a gray knit band with a white button that presses on an acupressure point on your wrist. I found out by accident that the band could relax me and even help me fall asleep. If someone is around to give you a massage especially a foot or hand massage this really helps too.

3. Take a cool shower or at the very least take a paper towel and put cool compresses on your face, forehead, and neck.

4. I also found that when I was having an attack I couldn't sleep flat and would need to have my head elevated and invested in a really comfy recliner. Often I would get out of bed, drink a bit of water, cold compress my face and neck and put on my Sea Bands and go to the recliner and would find myself back asleep before I knew it.

5. Since my panic attacks usually took place at home and I usually awakened to a panic attack I set up a panic kit. It contained: Sea Bands, puzzles, small first aid kit type cold compresses, lavender essential oil spray, various types of calming teas, ginger (to help with nausea.) Some people also find that having a bowel movement if they are a bit constipated helps a panic attack subside so something to help with this situation may be good to have on hand.

6. Lastly I found out by accident that a pill (atenolol) that I started taking for high blood pressure helped my anxiety. Of course this is a prescription medication and can only be prescribed by a doctor.

Tips & Warnings

• Don't be afraid to talk to a doctor about other options like seeing a therapist who specializes in this type of disorder, biofeedback, or group or behavioral therapy or even medication. The key is that you want to be open to what is going to help you get better or at least help you control your condition.