When people hyperventilate during a panic attack, they lower the amount of carbon dioxide in their bloodstream. Studies have shown a link between low carbon dioxide and feelings of dizziness and panic.
If you find that counting in your mind isn’t enough to stave off a panic attack, try writing down the numbers or, if you’re alone, saying them out loud.
If you don’t carry loose change, try imagining coins in different combinations and tallying the totals. Add up, for example, 3 quarters, 18 dimes, 7 nickels, and 22 pennies.
Tell friends and family members something like, “If you see me having a panic attack, please don’t ask how I’m doing. That only makes it worse. ”
You could also try rubbing an ice pack over the front of your body, from your sternum to your lower abdomen. Keep a thin t-shirt on so you won’t rub the ice pack directly against your skin. While this approach may not work for everyone, it’s worth a shot.
If you’re in an office, for example, take a look through your environment. Tasting coffee, smelling someone’s perfume, seeing a clock on the wall, and touching the floor will help distract you and reorient your attention.
For example, if you know that you panic when you’re exposed to heights, avoid visiting your friend in their top-floor penthouse. Or, if you panic when other people crowd themselves around you, don’t take the subway as part of your daily commute.
Practicing yoga Learning to meditate
Taking a walk outdoors Jogging through a nearby park Swimming at a local rec center pool Jumping rope or running on a treadmill at your gym
For example, say that you’ve afraid of experiencing a panic attack while driving. Your therapist will talk you through the hypothetical scenario and help you realize that, while it may sound scary, the situation wouldn’t be particularly dangerous or life-threatening.
For example, if you often have a panic attack when your heart is racing, the therapist may ask you to run in place for 10 minutes to raise your heart rate.
Always take the medication as directed, and never exceed the prescribed daily dosage. To prevent panic attacks, doctors may prescribe antidepressants (which need to be taken daily) or anti-anxiety drugs like Benzodiazepines.
Try telling yourself, “A panic attack isn’t the end of the world. I know how to stop them, and they can’t hurt me. Many people have them. ”
