10 Ways to get over a Panic Attack

Fear, Phobias and Frozen Feet

Don't panic after a break-up, read this book!

Do you suffer from panic attacks?


Panic, the urge to flee or fight.  You are suddenly gripped by a sudden wave of dizziness, shortness of breath, vertigo, hyperventilating, palpitations, sweating, insomnia, hot flushes, chills, trembling, chest pains, pins and needles – and my personal favourite – your heart beating loudly in your ear so that you can’t think straight.  More people suffer panic attacks than we give it credit for, the majority are women.  Some get so out of hand that they develop into anxiety disorders or agoraphobia.  Many people keep their panic attacks secret, as they fear that people will think them crazy.  They suffer alone, silently.  It’s the times when your defences are down, like the wee hours, that they can attack you the most.  Small incidents grow to gargantuan proportions, threatening to swallow you whole before the first cock crows that it’s time to wake.  Many turn to drugs or alcohol to forget about and dull their panic.  All that causes, is a reliance on an abusive substance that is really something to panic about.

I am a worrier.  I worry about anything and everything.  I think that that makes me more susceptible to panic attacks.  I can clearly remember my first panic attack.  I was living and teaching in Botswana.  We were all gathered on the quad for an outdoor assembly.  The day before, my husband whom I’d thrown out the month before, told me that he was living with a lesbian who was trying to become straight.  My heart suddenly started to beat in my ears, so loud I couldn’t think.  I thought I was going to die, so in front of all those kids having their assembly, I started to hyperventilate.  A fellow teacher rushed to get a paper bag and got me to breathe properly, calmly, until I became normal again.  Panic, if you’ve never suffered from it, you can count your lucky stars.

It’s usually some kind of stress or emotional trauma that sets it off.  Nowadays, my panic attack is in the form of obsessing.  If something happens which threatens my comfort zone or I am unfairly accused I start to obsess, and the injustice or proposed threat is all I can talk about, until I even drive myself crazy.  As a child, I was afraid of the dark.  I used to see faces in shadows, clouds, patterns, trees.  In fact, I still do.  But over the years, I have learnt to face those fears and tackle them head-on.  Deliberately going outside in the dark.  You have to face your fear and welcome it, then distract yourself by thinking of other things.  The same way you do a toddler who gets their mind set on doing something naughty.  You have to change your focus.

These are some ways that I’ve found useful for getting over a panic attack:

1.        Have a ‘Go Slow’ moment.  Slow down your thoughts, your breathing, your entire body from head to toe.  Focus on your breathing, like women do in labour, one...two...three.  Relax, breathe, relax, breathe.  Then very slowly, resume what you were doing before.

2.       Go to your ‘Happy Place.’  Close your eyes and picture a scene where you are happy and in control.  In yur mind, put yourself in that scene, in your ‘Happy Place.’

3.       Go for a walk.  Leave the stressful situation behind and go for a walk.  Window shop, talk to strangers you meet on the street.  Distract yourself.

4.       Count backwards from 20, and as you say each number, picture someone or something that made you happy.  You are redirecting yourself from fear to happy memories that evoke love.

5.       Remind yourself that panic attacks are short, as the bible says, “This too shall pass.”  You will get beyond the attack to the other side.  You will overcome.  They are scary while they are happening, but they are not dangerous.  Remember that.

6.       Play a game of ‘Name that object.’  This sounds weird, I know, but if you start focusing on objects around you and think of crazy names for them, you will distract your mind and redirect your thoughts.

7.       Plan a wedding or a sumptuous dinner party.  Occupy your mind with an absorbing task, that will distract you from whatever panicked you in the first place.  Focus on all the details for the party.  Allow no space in your mind for whatever caused you the fear.

8.       Expect the best.  Fill your head with thoughts about what the best thing is that can happen in the situation which caused you stress and panic.  Focus on the positives, and set that as your goal.

9.       Think back to a previous time when you handled a bad situation well.  Focus on the good feelings you had at the time when you achieved success.

10.   Picture a person whom you admire, or who loves you or believes in you.  How would they handle this bad situation?  Put yourself in their shoes and do what they would do.  Or, imagine that they are with you, holding your hand, giving you encouragement.


Don’t let fear be the winner and take over your life.  Face up to it and overcome it.  You can do it.  I believe in you.

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Comments 108 comments

Catherine R profile image

Catherine R 7 years ago from Melbourne, Australia

A good hub about a really horrid thing to suffer from. I find that meditation which I practice daily now has been really good for me. It has really helped me to reach a point where I take things in my stride. And I never wake up in the night anymore with endless worries going through my head.

cindyvine profile image

cindyvine 7 years ago from Cape Town Author

Meditation is good, although I do ind it difficult to clear my head and think of nothing. I have to focus on something.

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Am I dead, yet? 7 years ago

Another extremely useful top 10 Cindy! Hope all is well with you and your ants =D

cindyvine profile image

cindyvine 7 years ago from Cape Town Author

Thanks AIDY, have given up trying to stop the ants. They are now just a part of my house. You can read up more about life here, just updated my blog www.cindy-vine.blogspot.com. Also, you can join my Facebook page as a fan http://www.facebook.com/pages/Cindy-Vine/547817535...

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Am I dead, yet? 7 years ago

Awesome Cindy! Thanks =]

Whistler2417 7 years ago

Panic attacks, they can be very scary, for both the person having one and someone watching not knowing what to do. It seems you have found some of the best ways to calm yourself down. I feel sure writing has to have helped. Expressing what you feel is a great release. Good thoughts.

cindyvine profile image

cindyvine 7 years ago from Cape Town Author

Hey Whistler, yep just think good thoughts, happy thoughts, and yes, writing does help!

DennisBarker profile image

DennisBarker 7 years ago from Newcastle Upon Tyne,UK

Enjoyed this hub.

cindyvine profile image

cindyvine 7 years ago from Cape Town Author

Thanks Dennis

Pamela99 profile image

Pamela99 7 years ago from United States

The methods described to get over a panic attack sound excellent. Many years ago I had panic attacks for a brief time when I was under undue stress and they feel terrible, so this is a great article for anyone that suffers from them.

alekhouse profile image

alekhouse 7 years ago from Louisville, Kentucky

This is such a good hub, Cindy, with great suggestions for panic attack sufferers. I don't have them myself, but my youngest daughter has had them all her life. We tried a lot of different things, some that worked and some that didn't, to help her deal with them.

She ended up getting a degree in psychology and becoming a therapist. (BTW, becoming a therapist is quite common among people with psychological problems). At this point, she knows a lot of techniques and is pretty skilled in using them on herself to control the attacks, which are few and far between now.

Hello, hello, profile image

Hello, hello, 7 years ago from London, UK

These are such good tips, Cindy, and I am sure people who suffer from that nightmare will be grateful. It was great of you to write this hub. Thank you.

shamelabboush profile image

shamelabboush 7 years ago

Moving or walking in general is one of the good ways to get rid of this panic. I tried it many times and it worked. Thanks.

Paradise7 profile image

Paradise7 7 years ago from Upstate New York

Good hub, and I know what you're talking about. I'm with shamelabbouch--moving around, until I'm calm, is the way. It often helps me to sleep, to get out for a walk.

cindyvine profile image

cindyvine 7 years ago from Cape Town Author

Pam, all my tips are tried and tested.

Alek, I've often thought about getting a psych or counseling degree. I quite enjoy the intricacies of human nature.

Hello, hello. Makes me think of that old TV show. Some people get so caught up in their panic attacks they don't see a way out of them. Reading tips often helps to make them aware of what they can do.

Shamel and Paradise, I reckon any form of exercise would work.

thanglynn07 profile image

thanglynn07 7 years ago from Long Beach, CA

Hmm...I know this all too well. I too am a worrier. Why is it that men worry less than women? And they can remain calm and optimistic while we think of every possible outcome...And when they don't worry or stress like we do it gets us even more upset as if provoking us...and we become outraged! Or maybe it's just me...I get this flash of heat, heart pounding in my ear, breathing heavily, fingers tingling followed by sweaty palms and an intense head rush. Fortunately, I have been better at not allowing it to escalade to that extent. Your tips are very helpful and I have been using most of them for some time now. Thanks for touching basis on this issue. Most people think it is not as serious but it really is. Our mentality can have a tremendous impact on us physically.

And I'm sorry about the unpleasant news from your husband. If a person doesn't value your feelings, then he is not worth being in your life. I wish you well...

CMHypno profile image

CMHypno 7 years ago from Other Side of the Sun

Interesting Hub and sorry that you have had such traumatic experiences. 'Relax and accept' is what I got told to do and breathe into a paper bag.

fastfreta profile image

fastfreta 7 years ago from Southern California

When I younger I used to suffer from panic attacks, and more than once I was taken to the emergency room, just to be told it was only a panic attack. To tell the truth, I don't remember what I did, but I don't have them any more. I wish I'd had those formulas back then. I hope ones that are prone to them will read your hub. Thanks cindyvine, for sharing your own experience. Very good hub.

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ralwus 7 years ago

I'm so glad I don't have that problem. I did once though during my first heart failure, I hyperventilated, I guess it must have been panic, but don't know as I never understood what was happening to me other than I could not breathe. It never dawned on me I was dying. LOL The Dr. later told me sometimes ignorance is bliss when I said I didn't know what was going on. LOL

M. Rose profile image

M. Rose 7 years ago from Orange County, CA

Cindy, I feel your pain as a fellow worrier myself. I'm always trying to remind myself that worrying doesn't prevent bad things from happening! Really like your suggestions- top notch. Great hub as always!

cindyvine profile image

cindyvine 7 years ago from Cape Town Author

Thang, it's the heart pounding in my ear which is the worst for me.

Hypno, not so sure I agree with relax and accept, the relax part sure. But, you don't just want to accept panic attacks, you want to have strategies to stop them.

Fastfreta, glad you don't get them anymore. I only get them now in extremely stressful situations.

Ralwus, you had a panic attack bro. Hey, you managed to take a look at the next part yet?

Rose, yeah they always say, don't worry about the things you cannot change. I reckon that's what men do and why they don't worry as much.

Jerilee Wei profile image

Jerilee Wei 7 years ago from United States

Can't say that I've ever had a panic attack but think I came close a few times. For me, I remember what my grandmother told me: "Worry is a rocking chair that never goes anywhere" seems to relieve me and spur me into action.

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Janetta 7 years ago

great hub cindy--i'm a worrier too and have had my share of panic attacks. I usually find myself doing the old "name that object" trying to focus on something, anything other than the hyperventillating! I really like the idea of couinting. I'll hopefully not need it but if I do I'm going to try it! :)

cindyvine profile image

cindyvine 7 years ago from Cape Town Author

Jerilee, excellent saying from your grandmother, I love it!

Janetta, here's hoping you'll have no more need for panic attack strategies!

Christoph Reilly profile image

Christoph Reilly 7 years ago from St. Louis

I don't have panic attacks, but I am a worrier and always assume the worst or "it's something I've done or said." Several years ago, I did have some instances which may have been a mild for of panic attacks. I would have to lay down with a cold, damp cloth on my forehead. It was though I wasn't breathing on automatic and would have to consciously start the breath myself. They never lasted long thankfully, and it hasn't happened for a long time. Good information here for those that suffer from them.

cindyvine profile image

cindyvine 7 years ago from Cape Town Author

Hey Christoph, long time no see! Thanks for stopping by! What you described does sound like a mild panic attack!

dianacharles profile image

dianacharles 7 years ago from India

Been there...experienced some of that. Thanks for the tips Cindy.

creativeone59 profile image

creativeone59 7 years ago from Gold Canyon, Arizona

Thank you for a very good hub, I enjoyed it because I have had those same attacks; you talked about , but by the grace of God I have over came most of them. I have them very seldom now. Thank you for your advice and information. creativeone59

cindyvine profile image

cindyvine 7 years ago from Cape Town Author

Diana, I think there are very few people who have never felt panic, some of us just feel the effects of it worse than others.

Creativeone, great news that you've managed to control the attacks! Thanks for stopping by and commenting!

blondepoet profile image

blondepoet 7 years ago from australia

Wow Cindy if there was a female Einstein you would be it. You are the bomb!!!!

cindyvine profile image

cindyvine 7 years ago from Cape Town Author

lol Thanks BP, as long as I don't explode!

Mathew Naxiety 7 years ago

nice hub!, but there are a few more thing you can do to fix panic attacks like

1. Drop your shoulders.

2. Relax both arms

3. Focus on your hands – do some sort of activity that focuses on them, like knitting, drawing, typing, playing a computer game

4. Get a little notebook small enough to fit in a bag or pocket. When you’re feeling anxious, think of stuff you like and write it down. Anything – wet pebbles on the beach, the noise a gas fire makes, fluffy pillows…

5. Read your previous entries in the little notebook

6. In the car: Read out number plates of other cars to get through a particularly scary bit of road

7. Recite a poem

8. Sing a song or hymn that you know the words to

9. Try to remember anything you’ve known at some point, like call signs (alpha, bravo, charlie, foxtrot etc) or PI to 20 digits, or the months of the year in French. Anything.

cindyvine profile image

cindyvine 7 years ago from Cape Town Author

Mathew, thanks so much for adding on those useful tips! It's greatly appreciated!

jillgreen profile image

jillgreen 6 years ago

Good tips. I have had panic attacks since childhood. You know of what you speak.

cindyvine profile image

cindyvine 6 years ago from Cape Town Author

Jillgreen, panic attacks are not something to disregard, am sorry you've suffered from them for so long.

KT Banks profile image

KT Banks 6 years ago from Texas

My goodness, I've never seen so many comments. Sadly I guess it's a popular subject.

The protagonist in my first book has panic attacks, and it's the first time I ever admitted it came from first hand knowledge. It used to embarrass me to death.

cindyvine profile image

cindyvine 6 years ago from Cape Town Author

KT, we do tend to use our own experiences a lot when we write, hope you've recovered from your panic attacks!

Kerkedijk profile image

Kerkedijk 6 years ago from Ireland

Wonderful Hub, thanks! I identified with everything and I find age and life experience has helped me a lot plus yoga and meditation and letting go.....

Jojo 6 years ago

I suffer with bad anxiety n my panic attacks scare the life out of me I just can't find a way to get out of them I get them worse at night n it scares my girlfriend. I have to cuddle up in her arms coz she makes me feel safer but lately I can't control it n I can't find a comfortable position to lie in iv tried doin them things my minds jus so powerful. I'll try these stratages n think more in to them thanks

cindyvine profile image

cindyvine 6 years ago from Cape Town Author

Kerkedijk, I think yoga and meditation would be good.

Jojo, let me know if they work for you!

.:~*LiNdSeY*~:. 6 years ago

i've been having sever panick attacks since i started dating my kids father 3 1/2 years ago.. not a good relationship and now that im a single mom of two i've been even more stressed than before and i find myself even having them walking out my door... it scares me... and i've been trying to over come this for sometime and so im going to try this and plus my yoga wich my sister got me started on! thank you so much!

cindyvine profile image

cindyvine 6 years ago from Cape Town Author

Lindsey, best of luck to you! It sounds like it was a good move to leave that relationship!

Dmitriy bestlife profile image

Dmitriy bestlife 6 years ago from Moscow

Hi, everybody!

Let me introduce another way to cope with the problem - drink structured water.

Depression is a luck of energy. Along with panic. Because all the energy is spent to fight the aggressive enviromental influences of different kinds. People get used to live that way -with a low energy level. It is reconed to be a normal state of a human being. Drinking structured water will help You to rise Your energy level in a day time. The stress and depression could be faught in a day time. The point is that water has memory effect. And we have a device wich is able to transfer positive information into water structure. Easy and effective. When You are full of energy there will be no place in Your mind for such things as panic.

cindyvine profile image

cindyvine 6 years ago from Cape Town Author

Dmitriy, what the hell is tructured water?

suhanaasif profile image

suhanaasif 6 years ago

dear i also suffer from panic attacks and your article is nice but,what to do when you are in office and dealing with a client and can't leave your work place:)

cindyvine profile image

cindyvine 6 years ago from Cape Town Author

Suhan, is there any way you can get a colleague to take over while you go for a walk around the block to clear your mind?

yayaya 6 years ago

THis is SO unhelpful. "breathe like a woman in labor". Like, I'm pregnant... and that's why I have a panic attack in the first place. "[panic attacks] are scary, but not dangerous" YEAH RIGHT. What if the baby dies in my stomach? "Organize a party" I don't have any friends in this godforsake n foreign country maybe that is contributing to my panic atacks too; "picture a person you admire or who believes in you'. sigh. all alone.

ilovehoroscopes profile image

ilovehoroscopes 6 years ago from UK

These are valuable information. I am still in the process of perfecting these ways/steps in overcoming panic attacks. A lot will benefit from this article. Thanks for sharinG!

cindyvine profile image

cindyvine 6 years ago from Cape Town Author

Am pleased you found this hub useful, Ilovehoroscopes

Yayaya, you need to try and think about what the best that can happen is, rather than focusing so much time and energy on the worst that can happen.

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Panic 6 years ago

Getting your body to relax is easy when you visualize it. Every kind of person has their own relaxation techniques, but there are a few that seem to be good methods for everyone. Techniques such as: calming music, taking a walk, closing your eyes and thinking of a calming place, and deep breathing. Finding your own relaxation techniques that help you more specifically can help. Deep breathing is one of the most effective ways to stop panic attacks or prevent them, as it causes the most amount of relaxation. You can do it anywhere, counting to three to breathe in, and then three again to breathe out. You can close your eyes for further concentration to help you focus.

cindyvine profile image

cindyvine 6 years ago from Cape Town Author

Panic, thanks so much for sharing your advice on my hub!

John  6 years ago

Glad I found this. You offered up some great tips. My panic attacks just started. I mean I've had a few before, but nothing consistent like this. My mother has suffered for years and years battling anxiety and panic attacks. So, I believe heredity may play a factor in it. I've been helping my mom for the last few months deal with her panic attacks and be there for her. However, I was driving home from work one day and I suffer from chronic sinus issues. I begun to get dizzy behind the the wheel. Got really freaked out over it. I then had my first major panic attack. After that I kinda shrugged it off as a freak then. Then i started to get them more and more when I was driving to and from work. One of the more serious ones I actually had to pull over and have someone pick me up because I was freaking out so bad. I have a problem of freaking out easily and dwelling on things like this. Which isn't good at all. IT makes matters so much worse. MY mom has been a great help in finding things to suppress everything. Even reading an article like this here and seeing im not alone in my struggles. I need to find things that help me deal with my issues. I really don't want to resort to medications. I have found small doses of Xanax help me. But, that is as far as I want to go in terms of any medication use. Heck I don't even like taking asprin for a headache. haha. Once again thanks for taking the time to write this and give me some hope. I know I can do it!

cindyvine profile image

cindyvine 6 years ago from Cape Town Author

john, I'm so pleased I managed to help you. It's good that you pull off the road when you feel an attack coming on. Maybe you can try closing your eyes and counting down from 100. That might help!

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jasper420 6 years ago

great tips and adivice love the way you threw your pearsonal expirence in the article i suffer from panic attacks i will take your advice and try theese tips thanks

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cindyvine 6 years ago from Cape Town Author

Hey Jasper, hope it all goes well!

chris 6 years ago

help. im almost 30 and realy starting to go through some serious scary panic attacks since this last monday. i ended up in the hospital monday and they gave some sedatives and felt fine at the time. they also gave me a prescription for just 10 zanex. ive been breaking in half cause just about everyday since i left hosptital i felt i was about ready to slip into an attack. help! ive been under lots of stress regarding a seperation of a long time relationship and child custody issues, unemployed at the moment, and lots of other stressers. ive had these same issues pretty much for awhile but it all just hit me at once. and im scared. i get overwhelmed almost feel like im gonna faint and have to run outside and tell myself its ok. and it lasts for quite awhile! please does anyone have advice what i can do. ive never been like this my whole life and im scared! my email author or whoever is hangn.iron86@gmail.com

please help 6 years ago

recently ended up in hospital over a severe panic attack. overe last few days its like im walking on egg shells in my mind so it don't happen again. i want it to go away. anyone have anything to help. im almost 30 yrs old and this just started cause of months of stress actually a lot more than that. its built up and few days ago i ended up in E.R. from a couple hr panic attack that lasted few hrs. i was treated but for the last few days since i keep getting these close scary calls. anyone my email is hangn.iron86@gmail.com. i need advice cause im scared! it overwhelms, faint,scares life outa me, and lose totally control. please anyone email me.

spirit7 profile image

spirit7 6 years ago

great hub.very informative


cindyvine profile image

cindyvine 6 years ago from Cape Town Author

Thanks Spirit, glad you found it of use!

Anand 6 years ago

Thanks Cindy. Its really a great hub for people with panic disorders me being a fellow worrywart! Iam still battling to get of this scary part!!

cindyvine profile image

cindyvine 6 years ago from Cape Town Author

Anand, you need to sit down and write down what makes you scared, then write down what's the worst that can happen and what's the best that can happen. That often resolves the anxiety.

P. 5 years ago

Great hub. I try these techniques when having panic attacks but I can rarely, if ever even think anything outside of the panic. But I try. They are good tips though, for people who can think of things outside of the panic.

cindyvine profile image

cindyvine 5 years ago from Cape Town Author

P try and start counting backwards from 100, that might be a way you can think outside the panic.

Emma 5 years ago

I get really bad pannic attacks. shaking,can't brethe, go freezing, and then hot flush. feel sick,feel faint. Sometimes i do faint. can't think stright.REALLY scared and basically everything you said above.

what you've said made sence :)

They can last from around 40minutes- 2hours. it's so tiring! Some people think i fake doing them for so long. How the hell can you fake them? it's literally impossible.

They can occure sometimes lke 4times a week to twice every 5 mounths. It just depends.

Thankyou for the tips. there really helpful :)


jeffreyjwarren profile image

jeffreyjwarren 5 years ago

Thank you for this wonderful information.


cindyvine profile image

cindyvine 5 years ago from Cape Town Author

Emma my heart goes out to you! Have you found the trigger for the attacks?

Thanks for sharing that link Jeff!

Kyle 5 years ago

Im Only 14 and i suffer really bad! It was today in my english class when i paniced Not just any panic attack a mega panic attack.I couldent breath nore take my mind off it. I suffered though this for 2hrs.I don't sleep very well and feel that its getting the best of me. I tell my teachers how i feel and i allways get told ill be ok BUT i don't feel satisfied. I do go to a special school for my panic attacks. But i've had my panic attacks for 3/4 yrs since i was about 11/12 yrs old I miss out on lots of school because of it I MISSED about 3 yrs of school. I went to a special hospital (godden green) For 1 mouth 1 week. When i came out i was fit again and didn't have them BUT they have come back strong They grow stronger each day. I just wish i could throw them away!! (How they started) once when i was 11/12 i was in town and i was getting Kfc (Disgusting stuff) i was out side and i was fine and when i steped in i felt a massive heat wave hit me i couldent breath i ran back to the car and told my mum i was russed homw a suffered for about 2/3 hrs and i fell asleep from that stress (passed out) will not go into that town anymore nore go into Kfc.

P.S. I suffer from asma to (Quite bad at the mo)

Kyle 5 years ago

Also i forgot to add: I don't go out nore see friends because of them im traped at home when i get in from school.

cindyvine profile image

cindyvine 5 years ago from Cape Town Author

Kyle its really awful what you are going through! I really think you need to ask your mom to take you to a therapist or counsellor and they can work with you to help develop strategies to fight the attacks that suit you. Not leaving your house and not having friends is not good. It'll get more difficult to leave your house and lead a normal life as time goes on if nothing is done about it now,

manthy profile image

manthy 5 years ago from Alabama,USA

Very nice hub - I gave you a link from my hub below


if they click on panic attack it takes them to your hub.

Anyway I look forward to following you maybe you can return the favor and give me a link to one of my hubs sometime.


cindyvine profile image

cindyvine 5 years ago from Cape Town Author

Thanks Mathy have fanned you.

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Insidious 5 years ago

I love how you totally ignored the poor fellow up there (chris) who is spilling his guts out to you but since you probably don't know what hes talking about you didn't reply back. You seem to only reply back to those who are convenient to your article and who write perfect english. Should I go on? How about updating your techniques, almost none work with someone who has a very bad panic attack. You cannot just "count" to 100 or breath in deeply, that does NOT work when someone is in the middle of thinking they are going to die!

cindyvine profile image

cindyvine 5 years ago from Cape Town Author

Insidious, maybe I replied to the email address he provided? Maybe you'd like to share some tips with us you know works.

mommyb26 5 years ago

Chris,I too have suffered the same things. I'm 32 and lost my husband 4 years ago and 2 weeks after that I started having panic attacks and now I scare myself so bad when I feel real bad or if I'm real sick or tied I fear that I will have another one and then it makes things worse. I had them under control for over 2 years and out of nowhere started scaring myself again and the more stress I have the more I worry. So I know how you feel if I have a lot of stress/ more than normal I get a real funny spacey feeling in my head.

It does help so much to try to overlook the funny feeling and try not to think of it so much I know it's hard but it will happen it takes time. I also bought a workbook on amazon.com and work on it several times a week and I bought some other books about panic and they have helped so much cause when you read up on panic and realize your not alone it helps so much. Everything takes time on any exercise or technique. Usually you have to work on something for a couple weeks before giving up on that technique and trying others you will find ones that do work for you. Baby steps is something I tell myself all the time and to relax and take one day at a time. I myself have to do more than one technique when my panic starts up. It's good to talk to someone and a comfort friend who experiences these too. You are not alone so many suffer from these and you can overcome it. It will take time you won't wake up and them be gone. It's like anything else you have to work at it.

try writing your feelings in a journal and write down things your thankful for. Just kinda of talk to yourself and write your feelings down and write down exercises you will try I do this a lot and it helps so much. Read good books just a little each night also doing light exercises or yoga helps. I also will relax in the bed and close my eyes and slowly tense each muscle up one at a time starting at the top of my body and moving all the way down to my toes and then starting from my toes going back up my body to my head. hold each muscle tensed up for about 30 seconds and then quickly release this technique has helped me so much I try to do it 3-4 times a week it is so relaxing and feels like a lot has been lifted off of my shoulders when I'm done. See it takes me several little things to try but they do help relax me.

You can also talk to you dr about a drug called parnate I was put on 10 mg of parnate 3 times a day and 25mg vistaril 3 times a day and yes it took 2 weeks for me to feel the full effects for these to work but they helped me so much and I honestly at times felt I'd never get better till after a couple weeks of these two combined. It's worth a try to talk to you dr.

cindyvine profile image

cindyvine 5 years ago from Cape Town Author

Mommyb26, I am so sorry for your loss! I pray that things will get better for you. Thanks so much for sharing these great tips and info with us! It's much appreciated!

Bee Corrected Spelling! ooops 5 years ago

Thank you for this article, I started having attacks about 4 months ago. I have almost overcome them 100%, I just need a few more weeks of cognitive behavior therapy self talking. Positive thoughts is key, I usually say, "you are a strong, positive woman, you will over come this. There is nothing to fear accept the attack and YOU are stronger then the attack!" I also get lots of cleaning done when I have them. Another helpful tip I heard was every morning wake up and lay in bed, one hand on belly, do some counting and just relax and feel your belly rise and fall. Accepting the attacks and trying to overcome them is key, do not ignore them it will only make it worse in the long run. Good luck everyone, and do know there are people out there who feel the same way you do :)

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cindyvine 5 years ago from Cape Town Author

Thanks for tghese great tips Bee! Excellent news that you have overcome your panic attacks!

deirdre 5 years ago

i started having anxiety attacks last month,i ended up in hospital i felt sick,hot flushes ,light headed and my heart racing.the done all heart test the came back clear.i still get them but i can't control them .i get so afraid of them i always go to e r.i can't be waisting there time all the time

Lila 5 years ago

I woke up this morning and panic struck again. I'm not stressed. Nothing is wrong. This happens to me quite a bit.

I looked up "How to get through a panic attack" and came across this site. Reading through it really helped.

It's nice to know that I'm not alone.

cindyvine profile image

cindyvine 5 years ago from Cape Town Author

Deirdre, do you have any idea what is behind the panic attacks? Are you stressed about something?

Lila, there are many of us who suffer from panic attacks.

cindyvine profile image

cindyvine 5 years ago from Cape Town Author

Deirdre, do you have any idea what is behind the panic attacks? Are you stressed about something?

Lila, there are many of us who suffer from panic attacks.

cindyvine profile image

cindyvine 5 years ago from Cape Town Author

Deirdre, do you have any idea what is behind the panic attacks? Are you stressed about something?

Lila, there are many of us who suffer from panic attacks.

anon 5 years ago


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cindyvine 5 years ago from Cape Town Author

Anon, hope some of these tips work for you. You might need to chat to someone about what you are experiencing if the attacks are so bad!

Teresa. 5 years ago

Hi. I also came across this site after searching on ways to get through an attack. I have suffered on and off with attacks, hypochondria, and GAD since I was 18 (now 29) I have always refused meds since I need to be talked into taking a single panadol for a migrain. It's truly a horrible experience to have every attack feel like it's "the one" I've just got off the phone to my mum who's spent the last hr talking me down while I was screaming and crying about how this time it's a REAL heart attack and I'm about to die. What makes it worse is I'm home with my 3 and 5 yr olds and I'm scared I'm about to tip over the edge. I do the psychotherapy and I use the calming techniques. My hardest is DURING the attack when all I can think of is the hell I'm in. How, how can you tear your mind away fast? And what do you do afterwards? I am still having the lingering stomach unease and the lump in my chest feeling like I can't walk or else I'll get a heart palp or it will quit on me. Anyway i just wanted to get my story out finally and Thanks for the tips and I will be trying them out.

cindyvine profile image

cindyvine 5 years ago from Cape Town Author

Teresa, thanks for sharing your story! You are lucky to have a mom who understands you and is supportive and just a phone call away!

Paul 5 years ago

Thank you so much for the advice!

I've had major panic attacks for a while now. If the slightest thing in my body feels strange, I think I'm about to die.

They've ruined mine and my parents' lives. The first time it happened, I thought I was having a heart attack. Luckily, my mum is a nurse, and she helped me cope throughout.

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cindyvine 5 years ago from Cape Town Author

Hy Paul, good luck and hope you get them beaten!

Amy 5 years ago

MUSIC helps me more than anything

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cindyvine 5 years ago from Cape Town Author

Thanks for the tip Amy!

Ellen 5 years ago

Hey Guys... Im Ellen From Dublin I Am Nineteen Years Old An Can't Seem To Get Out Of This Rut This Helps A lot But Is It Normal To Worried :/ Coz I Worrie About Anything An Everything.. Am I Normal Feel Like No1 Wants To Know Anymore Feel Like Just Gives Up But I Don't Want I Loves Life Friends An Family Now Don't Wana Do Things I Loved Im Condused Cryin Most Of The Time Can't Sleep But Wen I Go Asleep Id Sleep For Ireland ... :( Just Dono Anymore I Blame Muslef But Y Can't Even Look In The Mirror I Feel Lost An Down.. Jist Givein Up Hope An Just Don't Want To Be Hear Anymore Feel Lile Il Never Ever Get Help This Is My Life An Its So Poop Can't Enjoy Company Anymore Can't Go On Like A Normal Teenager My Friends Are So Perfect An Sometimes I Wish It Was One Of Them Not Me I Just Don't Understand I Have Noting Wat So Ever To Worrie About Im A Gud Kid WENT All The Way In School Hav A Big Family An A Really Good Bf I Just Duno Anymore Can Someone Help :( An I Am Waiting For My medical Tp Come Trough To See My Doc Im Just Afraid Hes Going To Sey Ur Crazy Women :( am i :( I Feel Like My Body Is Just Not Hear Anymore Sum1 Else Has It An My Brain Isn't Right.. Im Sorry For Ranting On An Please Excuse My Spelling Can't Realy Concentrate.. Thanks Folks :( xxx

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cindyvine 5 years ago from Cape Town Author

Ellen, you sound as if you are quite depressed. Maybe see a therapist or your doctor as you may need some medication to help you to get over this.

Jenny 5 years ago

I've suffered from panic attacks for quite some time now and recently they have come back. I have taken paxil for the better part of my life and recently switched to zoloft. This does nothing for me and so I will be switching back to paxil. Im afraid to drive to work, go to the store, be alone, almost anything and everything sets me off. I have tried some of these techniques but I feel as though I can't control my thoughts long enough to try to relax. I have two small children and its so scary to think that I am unable to take them places and do things because im afraid to leave the house. Im missing a lot of work lately and im just scared. If anyone has had panic attacks in the car while driving please let me know what you do to make them go away. I have to drive an hour to and from work everyday, and thats a lot of time to think, which for me brings on panic attacks. thank you. hunter4gavin@live.com

cindyvine profile image

cindyvine 5 years ago from Cape Town Author

Jenny, is there anybody from your work who stays near you or on your way to work? Maybe you can just drive to them and then get a lift the rest of the way. You need to avoid being alone with your thoughts if this is what is causing you to panic. Try and play some upbeat music and focus on learning the lyrics and singing along!

Brittany 4 years ago

Thank you. I suffer from it all the time. I suffer severely from worrying so much. I hope this works for me.

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cindyvine 4 years ago from Cape Town Author

Brittany let us know how it goes!

Lauz 4 years ago

Hi i had my first panic attack in my life today..was such a scary experience 1 min i felt fine the next i thought i was going to die!!! An ambulance was called & thy diagnosed me with a panic attack..i didn't want to go hospital so i went to my doctors who prescribed me with diszepam 2ml...i have not took 1 yet as im hoping it is just a 1 off i have no stress in my life @ the mo but i am going on holiday soon which will invole flying & the past few weeks i hace been worrying About this...do u think this cud b the trigger? Also how long do they last? It started @ 10 am & i still feel abit strange now although nothing as bad as this morning x

cindyvine profile image

cindyvine 4 years ago from Cape Town Author

Lauz, it sounds like you could be panicking about flying. Have you ever flown before? Maybe you need to chat to some friends who fly regularly and they can tell you and reassure you how safe it is.

Lauz 4 years ago

Hi yes i have flown b4 many times infact..iv always been a bit anxious about it so i can't understand y it wouls effect me so bad this time?? Today i feel abit better but im still worrying Bout having another attack i feel like im goin 2!!! Which i know im bringing on myself..

meloncauli profile image

meloncauli 4 years ago from UK

Interesting hub. You certainly have to face your fears to be recovered from them.

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cindyvine 4 years ago from Cape Town Author

Lauz, it is almost as if you are panicking about getting a panic attack, rather than the flight. Don't psyche yourself up, focus on what you'll do for fun during the holiday, and try and fill your thoughts with that. Research all the things you can see and do.

Ta muchly Meloncauli!

Zaeem 4 years ago

I have been having panick attacks since last year, i never imagined they were panic attacks. I kept on thinking that they were seizures. I get them in assembly, exams, planes, i get panic attacks in quiet spaces, quite scary.

I tried these tips but none of them have helped please can you give me advice on how to deal with panick attacks please.


Micaela 4 years ago

I started having panick attacks this year, my dad, my brother and I got into scuba diving lessons and I was nervous from the moment we went in the pool we were going to practice before going into the sea, as soon as we began to descend I began panicking, it was terrible. Then we had to do this exercise and I made a mistake and accidentally swallowed a lot of water and then I began to choke, I swear I thought I was going to die and the instructor wouldn't let me go to the surface because I had to calm down to get out, I cried desperately and I couldn't breathe and then it happened again but in the sea. It was really hard to fight against them but thinking of someone who inspired me helped me a lot, the sad thing is that now every time someone begins to talk about scuba diving I feel like panicking but I guess I just need some time to fully get over it.

This hub was great and really helpful, i'll keep these tips in mind :) Thanks!

cindyvine profile image

cindyvine 4 years ago from Cape Town Author

Zaeem you might need to see a doctor to prescribe you meds you can take when you begin to panic if none of these tips are helping.

Micaela I start panicking when I think about scuba diving!

lowellmcknight 4 years ago

I've found diet control helps. Eat small meals and avoid excessive sugar, salt and wheat intake.

Will 4 years ago

May God rescue us from this fear. My first panic attack was two years ago. I have had them while driving at night, and had to pull over on the highway. I just had one tonight at Chilies. Its like i am uncontrollably high and I cannot feel anything. Everything starts going out of synch. My hearbeat races, and I feel like I am going to die. Good Luck everyone.

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cindyvine 4 years ago from Cape Town Author

Will it must be awful when it happens to you when driving!

Appasamy 3 years ago

Counting from 20 backwards and imagining good moments when doing that helped me immediately...just now

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