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Step 1
Talk to yourself as though you are your own child. I.E. You're okay. Breathe. Keep telling yourself to breathe and focus on the breath. Do not say anything negative!
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Step 2
Change your environment or the environment in your minds eye! If you are indoors- go out! If you are hot- stand by the fridge! If it is too loud make it quiet! The important thing is to get your mind to stop focusing on the fear! DO NOT LET THE FEAR HAVE ANY ENERGY! Do not feed the fear! If you think, "I'm going to die!" "I can't get out." "I can't anything...." NEVER say the word CAN'T when you are having an attack! Take a breath and stand up, sit down, or any other thing you can do to get your mind to change its view.
Find a thought that you have prearranged in your mind that will cause you to think about only that: I used to build my dream home! I would decide how to spend the money if I won the lottery. I would try to describe how to do something step by step. -
Step 3
Remain totally calm and relax your body! This is the hard part. Go back to step one and tell yourself to- Relax, breath, you're okay little girl/boy! Talk as if you're talking to a loved child. Do not try to understand the attack. Just get through it.
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Step 4
Continue to find a place that soothes you even if it only lasts for one moment. Splash cool water on your face. Chew gum. Turn on the t.v. or turn it off. Call a friend. Call anyone and ask stupid questions. Turn to the person next to you and make contact-a touch, a smile, ask for support through the moment. It is okay to say I'm feeling panicky can you just sit here with me and hold my hand. I would ask my husband to just make sure that I was breathing and I would sit there and stare at his eyes and he would say, "you're okay, you're breathing."
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Step 5
Finally, as you begin to come out of it give yourself a break. Don't speak unkindly to yourself. Stay where you are and just let quiet fill your mind and body. Later you can try and figure out what happened and how to avoid it in the future. Don't be afraid to ask for help if they continue. Allow yourself to be completely honest and face what might have triggered it and grow.
