Tips for Dealing With Panic

[janbear]

Tips for Dealing With Panic

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Panic is what you feel when your feelings seem out of control. You're scared. Your heart is pounding. You can't catch your breath. The fear keeps getting stronger. You want to run away.

Panic attacks can be caused by triggers-things in the present that remind you of times you were terrified in the past.

When you start to feel panicky, don't rush in action. Don't drive. Don't drink or abuse drugs. Don't hurt yourself or anyone else. Acting out of panic leads to poor choices.

To calm yourself down, do whatever works that keeps you and others safe. One survivor explained:

"I try to breathe, but it's the hardest thing to do when I feel that way. I try to get out in nature, away from people. I find nature very calming. I get myself out in the trees and just breathe."

[janbear]

Another survivor finds it helpful to sit quietly and observe what's going on in the moment:

"I pay attention to the sensations in my body: My throat is feeling tight; my heart is racing; I feel pressure in my belly. I watch my thoughts: I want to jump up and do something-anything-to make these feelings go away. When I'm able to observe what is happening inside me, it starts to change. And I realize that there is more to me than just the panic I'm feeling

[janbear]

When you're not feeling scared, make a list of things that help you relax. The next time you panic, pick up your list and do the thing at the top of the list. Then work your way down.
Everyone's list will be different. But be sure you include the phone numbers of people you can call. When you're feeling scared, it's often the hardest time to reach out. Do it anyway.

[janbear]

If all else fails, sit in a chair, put your hands in your lap or rest your arms on the armrest, and just stay there. You may have a miserable night, but in the morning, you won't have done any damage. Then you can try to reach out again.

When you're feeling scared, it's often the hardest time to reach out. Do it anyway.