You may have become aware that thoughts of a panic attack start when you are doing not a lot more energetic than having another coffee. If this is the case, to start controlling panic attacks, move around if you can and find a distraction as fast as you start to feel uncomfortable.
If you’re in a meeting, turn to a new page and begin to write a letter / account of the meeting so far / shopping list / anything which gets you moving, however a bit. Pass round the water jug, or ask for it. Offer to open the window, or close the curtains. If you are at a party, go in pursuit of a 1942 claret / plate of oysters / fascinating person. It’d be a futile search for any of them, but at least it gets you moving and directs your attention away from yourself.
Without knowing why, during my panic attacks I found great relief in jumping up and down, or running furiously on the spot, pumping my legs like a racing cycle rider sprinting at the gun. Being a non-exercise kind of person I was rather bemused that I should need to do something which was so uncharacteristic, but it really did assist in alleviating the panic attack symptoms. Now that I know they’re simply due to an excess of adrenalin which has prepared me for doubtless intense physical activity ( fight or flight ), it is sensible that I should let my body respond in a way that was acceptable for it.
Running around the block may have been equally helpful in burning off this excess action fuel – adrenalin. A buddy of mine, Brian, also reported finding that exercise was useful : ‘At work, going for a walk round the building would help’. You may like to try doing something the same when you next have an attack, to see whether it has got a constructive effect on you.
Another proposal is to use the availability and social acceptability of private stereos. Wearing one while walking around the superstore, listening to your fave, ideally relaxing, music may be a way of providing yourself with a pleasant distraction. You could also play back a recording of your own positive self-statements and affirmations. Generally available relaxation tapes might be of some use, too. Try it out. It might or might not work, but you’ll come to no harm in trying, and if it does help you cope with complicated scenarios it might be just what you wished to break that cycle of panic attacks.
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