When a Panic Attack Hits You: 3 Ways to Overcoming this Panic Disorder and Anxiety

A Panic Disorder is a Common Thing


A lot of people suffers from a Panic Disorder, these days more than ever as the general feeling of uncertainty about the future spreads all over the world. When everything seems as strong as crystals easy to get broken to pieces is it that strange?


A Panic Attack lets you powerless and unable to do anything but the following three tools are able to bring back the power in your hands and reduce the strength of attacks.


Panic!


This is not going to be a kind of explanatory hub about what is a Panic Attack. This hub is aimed at giving you three simple and easy to use ways to deal with any Anxiety Disorder, but first, as usual, always check with your doctor first.


Control your Panic Disorder Guide


Tool N°1: SHAKE YOUR BODY


Don't get petrified. When you begin to feel your breath shortening and your body paralyzing try to move. Don't begin to jump around like a grasshopper, or this together with difficulties with breathing could be too much for you. Walk around, maybe twirling your arms, Clear your Mind, do whatever you like but move your body so that hormones and tensions get discharged and move your attention from your thoughts or feelings to your body. Then add to Shaking your body both the following techniques.


Tool N°2: SING A SONG


It's not so clear yet why this works but believe me it's impossible to be paralyzed by a panic attack, fear or anxiety if you sing. It seems that singing we use a part of our brain which interferes with the part dealing with those emotions. And the wonderful thing is that the singing part is stronger then the other. So sing, in your mind but better aloud, or at least softly, sing and stop immediately the paralyzing panic attack which will fade away. Also singing too shifts your attention from your mind to your body.


Tool N°3 LAUGH


Again this works in a similar way to N°2. You simply can't be scared if you are smiling or better laughing until your sides split, if you understand what I mean. Smiling has a direct influence on our moods and it works even if it's a faked smile, so even if it is more a sneer than a grin do it anyway, as it will become natural and real soon. Put a smile on your face and it will become soon a true smile.


"I'm singing in the rain.....................................!"


So, next time you feel the Signal that a panic attack is arriving, Shake your body, Sing a song and at the same time Smile.


Shake-Sing-Smile.


Using these three tools will require a little effort at the beginning but they will soon become second nature and you will find that as soon as you feel you're becoming a little tense you'll be already singing, smiling and moving our body. You will be able to stop a panic attack almost immediately.

As usual The Power is in Your Hands, and in Your Mind.


Simply A Mith

Conclusion


While I know that I've put the subject of dealing with a Panic Attack in a very simple way I know that most of the times these three techniques are all you need.


Clearly to deal definitely with a Panic Disorder you must see a relevant professional like a Psychologist to understand the reasons of it but as an immediate patch these 3 techniques are great.


They worked for me, and I guess they can work also for you. Obviously you must always check with your doctor, but keep in mind that if we are the ones that, sometimes for a good reason, create our fears we are also the ones who can make our fears to fade away. We have that power.


Shake, Sing and Smile!



What do you think about these three techniques to deal with your Anxiety Disorder? Do you think you can handle better your Panic Disorder now that you know them?

Are you still scared of being hit by a Panic Attack?


Smile!

Smile!!

Smile!!!

Smile!!!!

Copyright


This work is licensed under the Creative Commons Attribution-Noncommercial-No Derivative Works 3.0 United States License. To view a copy of this license, visit http://creativecommons.org/licenses/by-nc-nd/3.0/us/ or send a letter to Creative Commons, 171 Second Street, Suite 300, San Francisco, California, 94105, USA.

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Anxiety and Panic Disorder Comments 59 comments

Sage Williams profile image

Sage Williams 6 years ago

It had been so long since I experienced a panic attack and just this week I ended up having two. Having been so long, I was lost and had forgotten so much of what I had learned, needless to say it was frightening.

I have since refreshed my memory on what to do. Your techniques are really great. I have never heard of just smiling, singing or shaking your body.

Hopefully, I will remember this, if and when I get blindsided again.

Thanks so much for sharing,

Sage


entertianmentplus profile image

entertianmentplus 6 years ago from United States

Good tips thanks for sharing.


hypnodude profile image

hypnodude 6 years ago from Italy Author

Hi Sage, but you've been able to overcome them, and that's very good. Thanks for your kind words, they seem very easy techniques but they are really great, especially singing. Btw, that's why when going to battle soldiers used to sing.:) Thanks for your, as usual, beautiful comment.


hypnodude profile image

hypnodude 6 years ago from Italy Author

entertianmentplus thanks for your kind comment and appreciation.


Green Lotus profile image

Green Lotus 6 years ago from Atlanta, GA

Singing! I love your suggestion to sing "Singing in the rain" , not only a great antidote to panic attacks, but a damn good tune :) thanks hypno!


VioletSun profile image

VioletSun 6 years ago from Oregon/ Name: Marie

After experiecing menopause last year, the what I call"mini" panic attacks (I don't get full blown ones) came back, so its hormonal related. Just last night while laying in bed., I felt this mini panic thingy in my body. Didn't know that singing dominates the part of the brain that induces panic attacks or that movement affects the hormones. This is so great to know! I will humming Singing in the rain... lalalala., clapping and smiling!

The photos made me chuckle by the way.

Thumbs up and shared in facebook because it will help a friend who suffers from serious panic attacks that requires medication.


hypnodude profile image

hypnodude 6 years ago from Italy Author

Hi Green Lotus, thank you very much for your appreciation. Can you feel less than happy while singing that song? Visualizing Gene Kelly dancing and singing? :)


hypnodude profile image

hypnodude 6 years ago from Italy Author

Violet, you're surely my best "student". :) Not that I'm a teacher though. :)

Thanks for your comment, as you rightly said sometimes panic attacks are hormone related, that's why moving is important so that the hormones are released and discharged. And singing, isn't it amazing sometimes how simple things can simply make wonders?

Thanks for the rating and the sharing, I've appreciated it a lot. :)


wavegirl22 profile image

wavegirl22 6 years ago from New York, NY

As always a clear cut right to the point excellent Hub. Though I do not think when I experience a panic attack could I laugh (I just dont think I could bring the giggles up at that minute) I love the other suggesions! Move and sing. Now that I can do. . .my usual problem when experiencing one of these is that I tend to walk in circles till I can find my balance! Maybe I should insert my sumo squats for the movement:) the other thing I find helpful is to concentrate on my breathing. Seems to focus my mind if I do that. . and now with your excellent suggestions I will focus with a song!

Thumbs up Hyp - going to sing a tweet of this one!


hypnodude profile image

hypnodude 6 years ago from Italy Author

Thanks for the tweet wavegirl, you're always so kind. Moving and singing are enough, you can always save the smile for later when you have regained your balance. Also focusing on your breath as you said it's an excellent technique. What's important is to find what works for us.

I didn't thought about using the Sumo Squat in that way, that's interesting.:)

Have a great day wavegirl.:)


Jai Warren profile image

Jai Warren 6 years ago from Dallas, Deep Ellum, Texas

These suggestions are excellent, Hypnodude. Whenever I feel anxious, I immediately acknowledge the emotion and put a smile on my face. And, if your not a singer, try whistling. It works. Well done!


BkCreative profile image

BkCreative 6 years ago from Brooklyn, New York City

You know, panic attack or not - these suggestions are good for...well, good for everything!

Thumbs up for a well done hub that suggests we use our own power to heal!


anglnwu profile image

anglnwu 6 years ago

I'm happy to report I can do all three-sometimes, all at the same time. Very good practical suggestions and they make so much sense too. So, the next time, I feel like running away, I know just what to do. Thanks again--as always your writing is crystal clear.


alexandriaruthk profile image

alexandriaruthk 6 years ago from US

Hypno, I like singing a song, that's my favorite hubby aside from writing hubs! thumbs up again and rated it up, systematic and methodical orderly hubs! plus it is easy to do things --- thank you! I love the smiles too! hehe


_cheryl_ profile image

_cheryl_ 6 years ago from California

Very interesting hypodude. Wish I had read your hub before having my experience. It all makes sense though, especially the singing because you are forced to take on a breathing pattern while doing so. Great info, and will definitely keep this in mind! Thanks. =)


hypnodude profile image

hypnodude 6 years ago from Italy Author

Thanks Jai Warren, you're right about whistling. Thanks for your so positive comment.:)


hypnodude profile image

hypnodude 6 years ago from Italy Author

BkCreative thanks so much for your kind words. They really make me feel I wrote a good hub on Panic Attacks.:)


hypnodude profile image

hypnodude 6 years ago from Italy Author

Thanks anglnwu, I'm very happy that you like it with so many kind words. All three together, that's amazing.;) And thanks for the crystal clear.


hypnodude profile image

hypnodude 6 years ago from Italy Author

alexandriaruthk, your kind words are very much appreciated. I like those pictures too. They deliver well the message. Thanks for the rating and have a great weekend!


hypnodude profile image

hypnodude 6 years ago from Italy Author

Hi cheryl, your appreciation is important for me, that's why I put a link to your hub in the link capsule. Since you know about Panic Attacks it's a pleasure to receive a positive comment. Who knows, it might be that knowing you have three tools to use you won't ever need to use them. And if it happens you know what to do. Thanks very much and have a great weekend.


hypnodude profile image

hypnodude 6 years ago from Italy Author

I forgot to say Happy Easter to everyone!


Kaie Arwen profile image

Kaie Arwen 6 years ago

Hypnodude! OMG- I love the picture!

I have only ever had one panic attack........... and that was over twenty years ago, but I wish I had read this way back when.......... it would have come in handy :-D

Thanks

Kaie


Rebecca E. profile image

Rebecca E. 6 years ago from Canada

I love that picture I love that picture! Plus teh ideas you give for panic attacks also work to relax me in high stress editing I do. thanks!


QuincyDaWonderDog 6 years ago

dis is a very good hub. I liked all da smiles... :)

'k, bai. ~Quincy


Mike Lickteig profile image

Mike Lickteig 6 years ago from Lawrence KS USA

I've not suffered panic attacks per se, but I have dealt with considerable stress and tend to worry overmuch. Your advice is so simple and so practical. Thanks for such great suggestions. Have bookmarked and stumbled this page.

Mike


hypnodude profile image

hypnodude 6 years ago from Italy Author

Thanks Kaie, I'm glad you've found it good. And I agree with you, that picture is wonderful, I've been pretty lucky as it delivers well the message.:)Have a Great Easter!


hypnodude profile image

hypnodude 6 years ago from Italy Author

Hi Rebecca, glad you liked it, I love that picture too.:) And thanks for liking the three tools, they are pretty good and effective. Happy Easter!


hypnodude profile image

hypnodude 6 years ago from Italy Author

Quincy, you seem much more relaxed than your friend above. Probably you have a pretty good human friend caring for you.:) Glad you liked the smiles, aren't they already lifting up on their own? Happy Easter!


hypnodude profile image

hypnodude 6 years ago from Italy Author

Hi Mike, thanks for your very kind words, and also for bookmarking and stumbling. It is very much appreciated. It seems that this hub is going to be useful, and that's the best reward. Thanks again and have a Happy Easter!


tonymac04 profile image

tonymac04 6 years ago from South Africa

Used to get a lot of panic attacks. Haven't had one in a while, but at least now I know how to deal with it when I do! Thanks so much.

Love and peace

Tony


Enelle Lamb profile image

Enelle Lamb 6 years ago from Canada's 'California'

Great hub and great information! I had no idea I could get rid of a panic attack by singing LOL...guess I'll go brush up on a few songs...


hypnodude profile image

hypnodude 6 years ago from Italy Author

Thanks tony, I'm happy you liked it, these tools even if simple are great to deal with panic attacks. Thanks for your kind comment.


hypnodude profile image

hypnodude 6 years ago from Italy Author

Hi Enelle, I'm glad for your appreciation, and for having given new information. Just pick a song you like and which makes you feel good.:)


Anxiety Slayer Podcast 6 years ago

I like this - it's a great reminder to do anything other than freeze up in fear and give anxiety free reign to cloud your day.


hypnodude profile image

hypnodude 6 years ago from Italy Author

Thanks for your kind comment ASP. Feel free to add a link here from your blog.:)


Kerry43 6 years ago

Hello:) These are wonderful suggestions, well done!

Kez


hypnodude profile image

hypnodude 6 years ago from Italy Author

Thanks Kerry, glad you like it. Have a great day!


Sunny 6 years ago

NICE SUGGESTION THANKS I WILL TRY NEXT TIME WHENEVER PANIC ATTACK COMES..


hypnodude profile image

hypnodude 6 years ago from Italy Author

Thanks Sunny for coming and commenting. I'm pretty sure these tools will work well for you. Let me know how it goes. Have a great day!


adrienne2 profile image

adrienne2 6 years ago from Atlanta

Hypnodude, these are some really great tools for panic attacks. God I hated those darn attacks I would have never thought of walking around or singing, great information and pics!


hypnodude profile image

hypnodude 6 years ago from Italy Author

Thanks Adrienne, glad you liked it and found it good. Sometimes things have a simple solution, only that we don't know it. Especially singing is amazing in its efficacy. Thanks for you comment and have a great day!


nikki1 profile image

nikki1 6 years ago

Awesome hub :D


hypnodude profile image

hypnodude 6 years ago from Italy Author

Hi nikki, thanks for your comment and appreciation. :)


Coolmon2009 profile image

Coolmon2009 6 years ago from Texas, USA

Good article, I like your selection of pictures too. A panic attack is something that can happen to the best of us. I enjoyed reading your article :)


hypnodude profile image

hypnodude 6 years ago from Italy Author

Thanks Coolmon, these days we are exchanging a lot of comments; that's great! :) Thanks for appreciating pictures, they deliver well the message, and since panic attacks can hit everyone these simple tools can really help. Glad you liked it. :)


Support Med. profile image

Support Med. 6 years ago from Michigan

I thought for certain that I had responded to this hub. Anyhooooo-good suggestions! A song is medicine for the heart. Voted-up/rated!


hypnodude profile image

hypnodude 6 years ago from Italy Author

Your kind words are always uplifting and much appreciated Support Med. As well as your rating and voting, thanks very much. :)


Japemwellows profile image

Japemwellows 6 years ago from 5ifth Dimensi0n

nice hub dude, very relevent for many and myself!


Minnetonka Twin profile image

Minnetonka Twin 6 years ago from Minnesota

Hypnodude-I really like how you wrote this hub. When panic arises the last thing you want to do is think a lot from a hub explaining it. Thanks for keeping it simple and light. I wrote a hub on panic as well but I like how you wrote yours. Great job. UP AWESOME USEFUL


Panic 6 years ago

Exercise is one of the best ways for you to treat anxiety. Anything that is capable of getting your heart working harder so its rate is increased and boosts the efficiency of your metabolism will work brilliantly at reducing the amount of anxiety you are feeling. After doing some exercise you will immediately notice that you feel far more relaxed.


panic-attack-symp profile image

panic-attack-symp 6 years ago

Great practical advice. Check out my blog and tell me what you think.

http://www.epanicattackssymptoms.com/articles/

Thanks,

Dana


DANIELSORTOS 6 years ago

Great hub.. loved smile photos!


L.L. Woodard profile image

L.L. Woodard 6 years ago from Oklahoma City

Unconsciously I've used singing as a tool in the past with good success. Thanks for the helpful tips.


hypnodude profile image

hypnodude 5 years ago from Italy Author

Thanks everyone for your kind and much appreciated comments.


Sister Mary profile image

Sister Mary 5 years ago from Isle of Man

Hi hypnodude

Great hub, so simple and effective. As fellow hypnotherapist I can vouch for this method to rid yourself of those attacks forever.


meloncauli profile image

meloncauli 4 years ago from UK

Good hub. I do like the laughing idea and it did help towards my recovery. The shaking or moving around, although I can see the logic, perhaps wouldn't have worked so well for me. I found staying still and with the sensations and thoughts (practising without fearful reaction) head on worked well for me.

I did used to hum a tune sometimes but decided in the end it was distraction only and as soon as I stopped it all came flooding back. I am now recovered but can recognise these are useful tools that should be tried.


hypnodude profile image

hypnodude 4 years ago from Italy Author

Thanks for your comment which adds a true life experience on the benefit of laughing. Have a great day!


LucyLiu12 profile image

LucyLiu12 4 years ago from Boise, Idaho

Great advice - wish I had this before I developed full-blown agoraphobia! I just started avoiding all the places I had panic attacks and was finally stuck at home. I'm going to try your techniques as I'm now starting to get back out in the world - people my think I'm wacky if I'm singing and shaking, but who cares, it's better than a panic attack!


Tamir Ohana profile image

Tamir Ohana 3 years ago

great article i have also that information om my website to Hebrew readers

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