You need to contRol your breathing and what you see. Keep a picture on standby to use all the time when it happens like a beach and the ocean with dolphins. And then try to slow down your breathing take deep breaths. Take a deep breath and then wait a few seconds and take another breath. You are in control of your body. You have to believe that. The breathing is the key.
If you go to A doctor or psychiatrist, they would put you on a medicine like Xanax or klonopin. That would help slow down your respirations and make you relax. Best wishes
Some essential oils like Ylang Ylang, lemongrass and peppermint helps. I like lavender oil to help relax when I'm frustrated. I prefer holistic methods over pills because pills have never helped me but the oils have.
I use a meditation app on my phone called Headspace. It is fantastic for anxiety and panic attacks. It has definitely taught me to be aware of my breathing and visualise more relaxing things. When I can't meditate, I try to avert my thoughts to something I find relaxing or silly. I often use my dog as my visualisation when I start having panic attack in public ...and imagine the softness and comfort of petting his ears and muzzle. It saved me from flipping out during a brain scan just this past week!
For me Once the anxiety shakes kick in there is no control at all. Maybe your dosage isn't right or your anxiety med isnt. You should talk to your doctor about it. I was on one med for years and all of the sudden it stopped working. Once anxiety is so bad there really is no helping it until your level is brought down. I take Loranzapam for those times. I like it because it is an only as needed pill. Also have you had your cortisol and dhea tested? I just found out mine are extremely low and probably one reason my anxiety is bad.
Dear Fluffmeister, I try to meditate, concentrate on my breathing, get some fresh air, I call a local crisis line that help me by listening and then will help me by going through a visualization or focus on my breathing along with me. Changing the thought is important for my times of panic. They can be very exhausting afterwards, so I need to be kind to myself. The last 2 months physical and mental stress have been high. In the last couple weeks the anxiety and panic have come back with a vengeance. I want to try my best to keep them under control, Because I am getting to the point that I have problems with psychosis. Then it's more medication and possible hospitalization. Take care Fluffmeister. Beets
I have been learning mindfulness techniques, also grounding techniques, one way to ground yourself while in an attack is the 5 senses method, you find things in your environment that you can focus on (but don’t actually have to carry out)... 5 things you can see 4 things you can touch 3 things you can hear 2 things you can smell 1 thing you can taste After doing the seeing one, the rest you can close your eyes for, which helps you focus.
What helps me most is remembering what's really happening to my body. I am not having a heart attack and my lungs have not stopped breathing. My emotional stress is telling my body to be ready for danger. I focus on the fact that my body is working perfectly. And I don't fight against my body. I let myself feel it, and let it pass. Fighting will make my body try harder, not stop. And afterwards I do a grounding exercise and eat something sweet. Cuz I made it through something hard, and I deserve it. 😊
I find the 4-7-8 method works really well for me. I also put on my headphones with some relaxing music turned down really low so I really have to foocus hard to hear it. Then I visualise my holiday once on a cruise ship and walk around the ship remembering the different locations. I try and hear All the sounds, smells etc. There are also hundreds of free Apps that are great. Good luck, I'm sure you'll find something that is right for you.
I don't have panic attacks but general anxiety. It has been a life long thing but I didn't understand until a hospitalization. I was medicated at first but therapy helped me undersrand my triggers and coping skills. It was a journey but now I am in control of it. When I get a bad instance I self-talk....I was ok before this, I'm ok in this, and I will be okay after this.....remind myself that nothing really changed and my sensations are false flags. Good luck, it's different for everyone