When you are having a panic attack for the first time you may think you are having a heart attack. If you are not sure if you are having a panic attack or a Heart attack please see the first supporting link below.
Those of us who have panic attacks before we know well what is going on and although we know we are not dying it feels as if we are and we just want to feel normal again. Here are some ways to get back to normal while having a panic attack.
Drinking water is very important when you are having a panic attack for one it helps to hydrate you. It also helps to relax the throat. It also helps to give your mind something else to do and to concentrate on instead of concentrating on the panic.
Get Your Mind Off of the Panic
Do what ever possible to get your mind off the panic. Concentrate on something else. Sing along with the radio or sing music from you IPOD or any source, the songs should be happy and joyous and songs that get you in a good mood. If you don't like singing watch something on television or watch a movie that you find humorous. Laughter is a great way to relax and make you feel better and it will take your mind off the panic. Do anything you can do to stop concentrating on the panic, play with a child or go out in the yard and play with your dog, just distract yourself. I find that watching a funny television show while sitting with an electric massage pad on my back really helps. Relaxation is very important when having a panic attack. Panic has trouble taking over when the body is in a relaxed state.
What happens when we are having a panic attack is that we start to breath very rapidly. This is the worst thing you can do. What you need to do is slow your breathing down and relax your body.
What you need to do is slowly breath in expanding your stomach as far as you can as you breath in, hold your hand over your stomach so you can feel it. When your stomach is completely expanded continue breathing in sucking air in to your chest. Then slowly exhale making the exhale take as long as possible and blowing out through your opened mouth you should try to make the breathing last to a count of 8 if you can, if you can't do 8 then try 7, or 6. Repeat this about 4 times. If you are still feeling anxious wait a few minutes and do it again.
Get Up and Move
If you have tried the deep breathing and you are are still having physical symptoms of panic get up and walk around swinging your arms about and walking briskly.
Personally I always put in a 30 minute workout DVD that is a lively aerobic workout usually a dancing type workout. Panic attacks are caused by too much adrenaline in the system. Exercise brings out endorphins which will go to battle against the adrenaline. Most of the time the endorphins will win out.
Having sex can also help. For the same reason that exercise works sex works. Sex creates endorphins that will battle the adrenaline.
Get Medical Help
This should be your last resort but if you have done all of the above and you are still in a state of panic then you probably need medical help. If you go to the emergency room or to your doctor they can give you medication that can help you.
If you find you are having a lot of panic attacks within a short period of time then you may have panic anxiety disorder. In this case you will need to see your doctor and have him or her recommend a psychologist that has the ability to right perscriptions. If you are having panic attacks like I said frequently and close together there are likely some chemical problems in your body that medication can correct over time.
These tips should help you to get over a panic attack. It is important to see a doctor if you are having panic attacks on a daily basis or more than a couple a week. This could mean you have panic anxiety disorder and you need medication to get your body back on track.