Anxiety and Panic Attacks

SnakeDarling

Are there any steps you go through to calm yourself when they happen?
Not just to treat general anxiety, but when the attack itself actually hits.

I have a whole "Fire Drill" that I go through.

1. Deep Breathing.
2. Drumming my fingers on my thumb.
3. Touching my face.

I used to pace very quickly, but I was discouraged from doing that from my psychologist. He said that these attacks are caused by a burst of adrenaline, so getting your heart rate worked up can make it last even longer. Which, for me, is not good as my anxiety attacks already last for 3 to 6 hours.

So what about you guys?

Sky_Of_Aegis

My anxiety seems more consistant at night. They say it takes about 3 minutes for one to fully set in, and can be stopped before it even starts. I read it on google last night.

threnners

I learned this using one of the commercial panic programs which is CBT therapy based. There were three points to the theory:

Catch it - being able to say "I am having obsessive worriesome thoughts" (This is the hardest part for me.)
Check it - Challenge the thoughts. (My arms are tingling because of panic. I am not having a stroke.)
Change it - Get up and do something else.

It takes lots of practice, but it does eventually work! If that fails, I go to youtube, put on a nature sounds video, and do guided meditation until things calm down.

futuresizeeight

Distraction is my biggest technique...the attacks usually hit when I am sitting, so if I feel it coming, the first thing I do is stand up and walk around. I usually head to the restroom if I can to splash water on my face. Get myself a glass of water or a cup of herbal tea.

I also have a vial of lavender essential oil I sometimes sniff.

If I am walking around a public place, I sometimes pinch the skin on my arm, rub my face or snap a rubber band around my wrist, and just keep moving/talking, if I am with someone else.

Those work for me probably like 75% of the time, if I catch those pre-panic attack thoughts early enough.

mistycastle

If I'm having anxiety in the evening, I like to take a bath. The water seems to calm me down. I'll put on some TV and just relax.

Sky_Of_Aegis

If I'm having anxiety in the evening, I like to take a bath. The water seems to calm me down. I'll put on some TV and just relax.

Yeah, I do the same with lavender epsom salt.