[zander15]

Any suggestions on how to ease out of a panic attack. I had a major one today. It seemed like I was numb, looking at myself freaking out. Then I went breathless. Help Me Please. Thanks,
Zander

[Parker10]

Sorry you went thru a bad panic attack - no fun for sure. I learned diaphragmatic breathing (belly breathing), that I practiced all the time, which helped greatly . When I would start with an attack, I would QUICKLY check my breathing - and it was usually not right - and kick in the diaphragmatic breathing. That should help u alot. Also, use guided imagery, or visualization - quickly think of a place that is peaceful and calming to you. Try and relax your body quickly. TELL yourself, this is only a panic attack, it will pass, I have had them before. If you havent read self help books on panic disorder, I think the best one is Anxities, Phobias and Panic - Taking Charge and Conquering Fear by Reneau Z. Peurifoy (he is from CA !) I used that book as a text book while facilitating a Support Group for people with panic disorder for 7 years.

Good luck, and welcome to the site !

[Miss_A]

Umm I dunno so much as I tend to get small panic attack then they kind of get bigger. Get a PAPPER BAG and breath in and out in it!

[(JD)]

This can be so fearful... I know. You already know you stop your breath.. that's good that you are aware. You can focus on your breath at these times... nothing else going on around you... breathe.... deeply... slowly.... notice how you take it into your body... through your nose, now slowly release it through your mouth... make a small "o" to let it out slowly...

Another way to help get through these severe attacks is to "ground" yourself. You again shared that you are aware of looking at yourself freaking out... grounding brings you back into your body so you can control it better. Touch something with your hands ... take your other hand and rub it... tap your foot on the floor... wiggle your toes... look around at the surroundings... LOOK at things not just glance.

Once you are through the feelings... try and recall what and where you were or what was said that might have triggered it. Write it down, even if it makes no sense and you make no connnection. If there's a pattern, you'll begin to see it in the notebook as you keep track.

Take care.