Surviving Panic Attacks

recoveryplace:

How to handle your panic attacks and anxiety attacks, step by step.

1. Retreat. If you feel phobic, exit the situation until anxiety subsides. Retreat is a temporary leave until you feel better. Escape can reinforce your phobia.
2. Talk to another person. This helps get your mind off of symptoms and anxious thoughts.
3. Move around. Dissipates extra energy/adrenaline created by fight-or-flight reaction. Instead of resisting, you move with it.
4. Stay in the present. Focus on concrete objects around you in your immediate environment. Try actually touching objects.
5. Engage in a simple repetitive activity.

• unwrap and chew gum
• count
• snap rubber band
• sing
• wet towel on face

     6. Do something that requires focused concentration.

• read a book or magazine
• puzzles
• knit/sew
• write

     7. Express anger. If you can physically express anger rather than just talking, you may be able to stop the panic attack before it blows up.

• pound on a pillow or your bed
• beat a pillow or cushion with a bat
• scream into pillow

     8. Experience something immediately pleasurable.

• be held
• pleasurable snack/meal
• hot shower or bath

     9. Visualize a comforting person/scene.

    10. Practice thought stopping.

• take a deep breath then internally or externally say, “Stop”!
• replace anxious thoughts with calming and supportive statements (“I am calm. I am strong”).
• snap a rubber band or splash cold water to disrupt thoughts

    11. Practice abdominal breathing. Breathe slowly and deeply from your abdomen.

    12. Practice muscle relaxation.

• clench fists. Hold for 10 seconds, release and repeat.
• tighten/raise shoulders up, hold 10 seconds, release.

    13. Repeat positive coping statements.

    14. Use breathing or relaxation in combination with coping statements.

Source: The Anxiety & Phobia Workbook by Bourne