Great question! You have already received some great advice. I also suggest to work through the program, starting with the section on relaxation techniques and then session 1. This program will help you prevent panic attacks. Also, remember that most panic attacks only last 20 minutes. You will get through it.
Which suggestions are jumping out to you. What do you think you will try next time?
Without going into a long technical speech, the object of any coping skill is to get your mind to focus on anything but the attack. Standing barefoot in the snow. Doing dishes, but nothing that will raise your heart beat with the exception of the treadmill. The best coping skills are ones that take a lot of concentration. Sorting laundry. Counting silverware. Scrubbing a perfectly clean sink. It is important that your coping skill lasts at least 15 minutes. It is also important that when the attack goes away you treat it like it is gone, don't look for it. Make a cup of tea, laugh and say aloud, I won. Why? Because this is positive conditioning and gives you a goal next time you have one. As you build positive and accept them they will become shorter or farther apart. Enough positive and you stop having them. This is called cognitive restructuring. Basically changing how you think.
Davit
One person on here treats her attacks like they are material and makes them go stand in the corner. If it works do it.
For me currently its distraction. I would change my location/environment either by going into another room/place, or by switching on the radio or my favorite music.
I would maybe also drink 2 glasses fresh cold water or eat an ice-cream (to "cool down").
I havent gone through all the lessons yet, so I guess there are other (mental) tools too, e.g. to utilize your imagination & lessons learned, based on the thought records - so I can not comment on those yet, unfortuntaly. It may be very helpful to work through the lessons, I am sure, there are tools there for an immediate help while having a panic attack.
I'm looking for ways to keep calm during panic attacks. I just recently had my first attack and now I seem to get them everyday. I feel my throat is getting numb and then the panic sets in. Are there any tricks or ways to keep your mind on happy thoughts? What works for you when you have a panic attack?
