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Coping With Panic Disorder

Simple tips for living with panic disorder and coping with panic attacks.

By Destinee HowardPublished 6 years ago 3 min read
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You know that feeling all too well, am I right? The one that makes your heart beat a-million-miles-a-minute, and your chest cave in. The chills, trying to remember how to breathe, the tingling—the list goes on and on. Panic attacks are no joke. You can be laughing with friends one minute and inconsolable the next. Thankfully, after much trial and error, I have created a list of tips that work to help me get through those horrid attacks.

1. You are not dying.

It sounds silly, but you seriously feel that way when your mid-attack. Many people find themselves in the hospital after their first panic attack. I did. I honestly thought I was having a heart attack. Just remind yourself that this is just a panic attack. You will be okay soon—you aren't in any medical danger. Until I learned to immediately recognize a panic attack, I would make them ten-times worse, because I would always assume that it was some medical emergency. You may also feel like you're going to faint, but the chances of this actually happening during panic attack are slim.

2. Get some fresh air.

The first thing I do when I feel an attack coming on is get up and go outside. The fresh air helps so much. Weather permitting, take a small walk, even if it's just around the block. Being outside, for whatever reason, always makes me feel like I can catch my breath.

3. Focus on your breathing.

Many times during attacks, you may feel as if you're not getting enough air. This is not the case, it's really just the panic. Something that helped me so much is taking a deep breath in, holding it for five-to-seven seconds and releasing it slowly. I will do this two-to-three times and it almost always returns my breathing back to normal. It's almost like a little reset button for your breathing, just to get it back on track.

4. Do what makes you comfortable.

I hated being around people while trying to get through an attack. So, if I have access to an unoccupied room, I go to it and calm down. Some people are the exact opposite, so just do you!

5. Find an outlet.

Mine is writing. When I have high anxiety, or a day full of panic attacks, I will write about it. Whatever I'm feeling goes down on paper. It calms me down. Maybe your's is music or gaming. Whatever helps you!

6. Take any medication prescribed.

This is a big one. If you are on any medications for panic disorder, take them exactly as prescribed. Don't stop taking it without talking to your doctor. Doing so can put yourself at risk.

7. Stay away from caffeinated drinks.

I know this a strange one, but it's always a good idea to lower your caffeine intake.

8. Stop smoking.

Now, some people crave a cigarette while having an attack. Even though I smoked, if I tried to smoke during an attack it made it way worse. Try to find healthier alternatives to help.

9. Recognize your triggers, or lack thereof.

Sometimes we have triggers that cause panic. For example, mine are heights, water and cars. Sometimes, we don't have any noticeable triggers. Take note if your attacks are triggered by something you can change.

10. Stop explaining yourself.

You do not owe anyone an explanation for your panic attacks. It's difficult for someone who doesn't have this disorder to understand what you're going through, and you don't need them to validate anything.

Always remember, you are not alone. Millions of people suffer from panic disorder. It's hard, but it doesn't have to control your life. Different people cope with panic disorder in different ways. Just remember that you're going to be okay, and you will get through it. Find out what works best for you, and stick to it! Having a go-to plan for panic attacks will make them much easier to manage.

panic attacks
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About the Creator

Destinee Howard

I was born and raised in Liberty, Kentucky. I am a twenty year old student with a passion for writing and helping others.

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