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Step 1
Panic attacks can be as short as fifteen minutes or they can last as long as thirty. The first thing you should do if experiencing a panic attack is to stop immediately in your tracks and find a quiet place where you can restore yourself and take a time-out. That place could be a quiet bathroom stall or a neighborhood park bench.
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Step 2
Once you have arrived at that place, close your eyes and begin a deep breathing exercise. Take a deep breath and begin by breathing in for six counts and then slowly exhale for ten to twelve counts slowly. Repeat until you are feeling calm again.
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Step 3
Another great method to use during a panic or anxiety attack is meditation. Close your eyes, relax and begin to use positive visualization to relax yourself. Imagine rich, green pastures, waterfalls or visualize something personalized and nostalgic that has special meaning to you. Studies have shown that visualization help greatly to relieve anxiety.
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Step 4
Go to your family doctor and take an anxiety evaluation questionnaire. Your doctor can help to determine if you suffer from generalized anxiety. Prescription medications like Lorazapam and Ativan can be prescribed to help relieve you of your symptoms.
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Step 5
SYMPTOMS
* Palpitations, pounding heart, or accelerated heart rate
* Sweating
* Trembling or shaking
* Sensations of shortness of breath or smothering
* Feeling of choking
* Chest pain or discomfort
* Nausea or abdominal distress
* Feeling dizzy, unsteady, lightheaded, or faint
* Derealization (feelings of unreality) or depersonalization (being detached from oneself)
* Fear of losing control or going crazy
* Fear of dying
* Paresthesias (numbness or tingling sensations)
* Chills or hot flushes
