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{Note from Jessica: Today’s post is shared by my sweet friend Jess Kuh. Jess is a fellow real food lover with a passion for natural living, herbs, and anything that keeps her family and home healthy.}
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Have you ever dealt with panic attacks? Here are my tips on how to get through a panic attack, should you ever have one.
My first panic attack came out of nowhere.
I woke up in the middle of the night and my heart was racing. My mind was going a million miles a minute and I really just wanted to crawl out of my skin.
I woke my husband up and was pretty sure that he needed to race me to the ER because I was dying…then we figured out I was having a panic attack.
It was so scary!
Sadly, I have had to deal with them more times since that first night, but I have learned a bit about how to get through them.
For me, the panic attacks came on after a physically rough miscarriage.
It was then that I realized my body needed some healing and my journey to learning about Hashimoto’s started.
There is a lot you can do to help your body and get rid of anxiety, but today I want to share my tips for how to get through a panic attack, should you ever have to deal with one.
How to Get Through a Panic Attack
Panic attacks can be scary, especially if you’ve never had one before. Getting through them will be different for everyone, but here are my top 8 tips for how to get through a panic attack.
1. Breathe
It sounds kind of silly and simple, but I know I find myself holding my breath at times when I’m in the middle of a panic attack.
Focus on breathing in and out. It doesn’t even have to be deep breathing but just even breathing. In and out. This often helps reduce my heart rate.
2. Repeat a song, verse or poem
I realized the more I thought what was going on with my anxiety, the more escalated I would get.
So, I started to recite song lyrics in my mind.
At first I would keep repeating the same line, but after awhile I find myself focusing and getting through the song. I keep doing this until I am calmer. This one really helps me when I am in bed trying to sleep.
It doesn’t have to be a song, it can be a poem, Bible verse, or anything else, but pick something that brings you comfort and peace of mind.
3. Don’t be alone
I was afraid to tell people about my panic attacks when they first started happening. I realize how foolish that was on my part and really find relief when I share it with someone.
Find the person you trust the most and have them there for you. It’s not always about talking but about being supported and not being alone.
4. Get comfortable
During a panic attack, I get cold and shiver. For me, I like to get bundled up in a sweater, under a heavy blanket, or even get in the shower to feel warmth.
This is different for everyone but finding things that bring you comfort will help lessen the severity of the attack.
5. Fresh air
If you are inside, getting yourself outside to breathe in fresh air can be a miracle. There is something calming about the ‘new’ air filling your lungs.
6. Walk Barefoot
I know, this sounds hokey, but taking a walk outside in my bare feet helps ground me. I can feel my body start to calm and my muscles relax. Read more about grounding here.
7. Herbs and Supplements
This will be very different for everyone, but if you can recognize certain physical triggers, you may be able to find a supplement that can help lessen them.
For some people this is magnesium, for others it can be adaptogenic herbs. Jessica has a great post on them, here. She also has a series that spotlights a variety of adaptogens here.
For me, Rescue Remedy works well during the attack.
8. Essential Oils
I love oils for when I am feeling panicky. Breathing in their aroma can help calm me down.
Oils are very personal and you need to find out which one(s) work well for you. There are some great blends that I love but if you are new to oils, lavender is a great one to get started with for panic attacks.
Panic attacks are scary. I have full sympathy for anyone that has had to experience one, since I too have had to deal with them.
If you’ve experienced a panic attack, I’d love to hear your tips for how to get through a panic attack. Leave a comment below!
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My panic attacks went away soon after my doctor told me I couldn’t die from them. Just knowing that lessoned the panic and I felt more in control. Hope this helps others.
Hi Robin – Great tip! Thanks for sharing!
There are some really great ideas here that I will have to try! I have been dealing with panic attacks on and off for years and for the last 6 months they have been a big on for me. Showers help. I also take Rescue Pastilles which help calm me down well. Also reassurance that what your panicking about isn’t as bad–I usually panic when I am in pain so my DR. has run tests and reassures me that everything is perfectly healthy so when my heart starts hurting and I panic I remind myself that the Dr says it’s not only fine but it sounds strong and beautiful. I will say I went to see a cranial-sacral therapist and he directed me to do what he calls the “low slow loop”. It’s basically putting all your focus onto your body. You start by getting in a comfortable position and doing a scan of your body, really pay attention to everything…pressure of where your body is touching other surfaces, any body sensations, (pain, feelings like being full or cold ect) then focus on your breath for a few movements, then find an area that feels different (I usually do what is painful), that attracts your attention, and really focus on that-he asks you to trace an imaginary line around the area, where is the lowest point, does the feeling move, things like that, anything to get you to really put all focus on the spot. Then move to a finger or toe and put all your focus on how it feels, wiggle lightly to see how it feels coming in contact with what’s around it. Then you repeat the steps until you feel calmer. He did a recording for me which lasts about 12 minutes and that really seems to help. He deals with panic attacks and he says this is the best method to stop them completely if you practice this every day.
Hi Wren – Thank you for sharing. These are great tips!
Do you have any sleep help suggestions?
Hi Judy – Many people find that upping their magnesium can help them sleep better. I wrote a post on it here: https://www.deliciousobsessions.com/2013/03/miraculous-magnesium-and-diy-magnesium-oil/
I’ve had panic attacks since I was about 15 years old. Past experience from early childhood would rush into my mind some thing would trigger the attacks like a sent of cologne, crowds pushing in to close, asthma attacks an over whelming feeling of terror. Then the severe attacks would stop for several years. If you meet me you’d never realize I’m in distress I enjoy people, I’m out going, talk to much ie gabee web id, I laugh easily, smile, I will run to help others but inside I never know when the overwhelming fear (panic) will happen with in me, then I disappear from people stay home read, cook,
Wow Carol! Thanks for sharing! Everyone’s triggers are different, but I can totally relate to yours, as they are similar to mine.
I have panic attacks — all the docs said it all was in my head until I had an episode in my doctor’s office. Then they figured out it was not stress/in my head/etc. and gave me really helpful tips: 1. Bear down like you’re trying to go to the bathroom, 2. Press your closed eyes with your fingers (softly, don’t poke!), 3. Breathe slowly and deeply, in through the mouth and out through the nose. Also, balancing my sodium/potassium levels and getting enough calcium/magnesium really helped. A lot of times it is an electrolyte and/or mineral or hormone imbalance.
Hi Chris! Thanks for stopping by. Great tips! I actually had a doctor tell me the same thing about bearing down like you’re using the bathroom. Balancing minerals is also huge too, so thanks for bringing that up. I found that they got better when I upped my magnesium and potassium.
I learned a breathing technique many years ago that has really helped calm my panic attacks:
Breathe in deeply for a count of 4.
Hold your breath for a count of 7.
Slowly exhale for a count of 9.
Maybe it works because of the focus on counting and breathing, but it definitely helps me.
I also use Young Living Peace & Calming Essential Oil which really helps!
Great tips Carolyn! Breathing is so critical! I love Peace & Calming. Stress Away is also one of my all-time faves.
Thanks for the great tips. Here’s another simple one for others to try (if they are not allergic)! When you feel a panic attack coming on, simply eat a teaspoon of peanut butter. Within 5 minutes I am feeling better.
Karla – That is interesting! Thanks for sharing your tip! 🙂
I had panic attacks, and many other issues on top of that, so much, I was weak and couldn’t function. For me all it took was getting on a natural (not synthetic) progesterone! I have not had another panic attack since nor any of the other problems. My hormones were so messed up! It’s been a few years now, and I am so glad that I don’t have them any more.
Very interesting Susan! Thank you so much for taking the time to stop by and share! 🙂
Hi Susan, would you mind sharing which cream you used? Thank you!
I haven’t found the best method to deal with panic attacks. I know deep breathing helps but when I’m in that situation, I can’t breathe properly, I will pace uk and down and sometimes hyper ventilate. I need distraction. So i call my friends and we chat and usually it helps.
I like your ideas about chanting something and aroma oil.
I’m quite interested in the hormones imbalance. Can we get it checked?
But thanks for all the great tips.
Hi Jenny – great tips! Thanks for stopping by! Yes, you can get hormone panels through your doctor. It really depends on what your doctor has access to and is willing to run. You may end up having better luck working with a naturopath or a functional medicine doctor.
I used to have severe panic attacks…to the point I didn’t want anyone to touch me. When I sought help for them I was told to 1. Sit in a chair with feet flat and my head between knees and breathe deep. 2. Think of a happy place…could be somewhere I’ve been or want to go. 3. Walk around my yard at a slow pace. They have helped me tremendously. I have one once in awhile now but these tips still work. I have also shared them with others and next time I saw them I got a big hug for the help!
Thanks for sharing! I am so glad you found something that works for you! I know your tips will be helpful for others too! 🙂