Jes Posted March 26, 2008 Share Posted March 26, 2008 Kindness of Lauren: http://www.pandys.org/Panic_Attack.pdf Coping With Panic Attacks Know the Physical Symptoms of a Panic Attack • Palpitations/racing heart • Trembling or shaking • Weak knees • Dizziness, unsteadiness, faintness • Chest pain or discomfort • Numbness or tingling sensation (pins and needles) • Nausea, upset stomach, abdominal distress • Muscle pains • Breathlessness • Feeling of unreality • Weak bladder • Visual disturbances • Tension • Dry mouth and throat • Sweating • Shortness of breath of smothering sensation • Choking • Disorientation • Hot flashes, cold chills • Fear of disease or of dying • Fear of going crazy or losing control Getting Yourself through an Attack • Breathe slowly and deeply. • Don't worry what other people are thinking. In general, people can't tell by looking at you that you are having a panic attack. • Tell yourself nothing serious will happen to you. • Let the attack peak and pass. Do not fight the attack. • Take any prescribe PRNs. • Relax • Think positively. Positive self talk. • Listen to music. • Focus on external things, i.e. the different colors in the room or the cars passing by. • Talking with someone. • Getting fresh air. • Eating or drinking something. • Changing scenery. • Moving around. • Watch light TV/Movie • Cuddle a teddy, blanket, or pillow • Avoid crowds • Drawing, painting, crafting, etc. • Use a cold washcloth. • Look at comforting pictures. • Reach out for support: post on Pandy's, call a hotline, call your T, etc. • Journal • Quiet your inner critic. • Put on a comforting scent (body lotion or perfume). • Have a cool or hot drink. • Spend time with pets. Things to do on a Regular Basis • Exercise to help burn off excessive adrenaline. • Avoid cigarettes and alcohol. • Eat regular meals and avoid processed foods and drinks, to keep blood sugar levels stable. • Don't bottle up your emotions. Find someone to confide in. • Learn and practice relaxation techniques. • Reduce your exposure to unnecessary stress. • Join a self-help group. • Carry a cell phone for when you need to call people • Don't focus on the people around you when out, just look in front of you. • Read self-help book. • Meditate regularly Link to comment Share on other sites More sharing options...
This topic is now archived and is closed to further replies.