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
• Feeling of unreality
• Weak bladder
• Visual disturbances
• Dry mouth and throat
• Shortness of breath of smothering sensation
• 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.
• 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.
• 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