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Do you suffer from Panic Attacks?

Updated on June 25, 2011

Anxiety is a serious problem!

I am not a doctor but I have had anxiety for a number of years and I have learned some things to do when you have a panic attack to help it go away and I want to share this knowledge with you.

If you have never had a panic attack it is hard to describe what it does to you, it makes you sick mentally and physically and there have been times when I truly believed that I was dying, I have talked with several different medical doctors about anxiety and they all told me the same thing, If you are having anxiety you need to get outside in the sun and take a walk and call a friend, I have tried this and it does work, I don't know why maybe it is because it gets your mind off the panic attack and that makes it go away, another thing I have done that works really well is if I start feeling like I am going to have a panic attack than I will look around the room and find whatever objects are in it, look at the wall, and say to myself in my mind that is a wall, that is a clock, etc until it goes away I think that works because it also gets your mind off the panic attack.

How can you tell you are having a panic attack or anxiety, for me it is very easy I will have a feeling of dread, and I get where I can't breathe, my heart starts racing and I want to get up and get moving or sometimes I will feel like I can't walk, I'm sure my face gets red and my blood pressure goes up and I just feel bad and I start thinking that something bad is gonna happen, when this happens I immediately will go for a walk and call someone on my cellphone and most of the time, that alone will stop it.

Another thing that will help you with anxiety is to exercise, if you are like me and don't like going to a gym, just get out and do something, it really doesn't matter what as long as it gets you moving, I like to walk or jog but that is me, my point is to do something physical that you enjoy, even if you can't walk and are in a wheelchair you can still exercise, just lifting your arms or legs is exercising and it will help you with your anxiety.

Also when you are having a panic attack just tell yourself in your mind that this is just a panic attack I am going to be fine, this will pass soon I just need to relax and breathe and it will go away, just say that over and over in your mind and it will work.

I have had severe anxiety for years but as I have applied the things mentioned above it has helped me tremendously and I hope that it does the same for you.

Always talk to your doctor before beginning any exercise plan, I am not a doctor or a expert on anxiety these are just things that help me when I have a panic attack, don't be ashamed to talk to your doctor or friends,family about anxiety.

Your doctor may have to put you on medication for anxiety but I think it is better than the suffering of the panic attacks or anxiety, like I said earlier unless you have had one it is hard to describe just how debilitating they can be.

May God Bless Us All

I need 20 people to help me reach my dream.

I've actually felt like this before


Submit a Comment

  • profile image


    5 years ago

    Hello:) One can never read too many tips on how to cope with panic attacks. I have Panic Disorder and it has been with me for almost 30 yrs.

    Anything that works is good, and not everything works for everyone. Excellent hub, I know many people will find this so useful.

    Great work!


  • Jackie Lynnley profile image

    Jackie Lynnley 

    5 years ago from The Beautiful South

    I had panic attacks years ago, usually if I got stuck in traffic, and where do you go?! Am over them though and no idea why but I do spend lots of time in the sunshine, will have to remember that! Thank you.

  • manthy profile imageAUTHOR


    5 years ago from Alabama,USA

    @ImKarn23 - I have my anxiety under conrol, I do appreciate your comment and you are right positive thinking and a calm enviorment always help

  • ImKarn23 profile image

    Karen Silverman 

    5 years ago

    i was diagnosed with ptsd in 2007..used to have severe - not as bad, but, they still suck..


    positive thinking..



    it doesn't always work - but - it's very helpful - as is this hub!

  • manthy profile imageAUTHOR


    6 years ago from Alabama,USA

    @Gail - If I take B-12 in a capsule will I get that benefit from it?

    Thanks for the comment

  • Gail Meyers profile image

    Gail Meyers 

    6 years ago from Kansas City - United States

    I had frequent horrible panic attacks for about a decade. It is truly an awful experience and I sympathize with anyone who deals with them. Thank God I have not had one for more than six years now, nor have I taken any medication for it. I do make sure to take methylcobalamin, which is the neurologically active form of Vitamin B12.

  • manthy profile imageAUTHOR


    7 years ago from Alabama,USA

    You are welcome Cassidella

  • Cassidella profile image


    7 years ago

    Hey manthy this is an insightful hub that helps me to understand what it would be like to have a panic attack. It sounds pretty scary, but if it ever happens I will remember your advice since you have suffered from it and things like getting outside, calling a friend, and exercising has worked for you. Thanks for sharing it.

  • Miss Married profile image

    Miss Married 

    7 years ago

    Thank you, same to you.

  • manthy profile imageAUTHOR


    7 years ago from Alabama,USA

    Well I will keep you in my prayers Miss Married, you have a gr8 weekend

  • Miss Married profile image

    Miss Married 

    7 years ago

    Sorry, I didn't answer, I didn't find this page right away.

    I am in pain because I have FMS. They don't know exactly what causes FMS and there are different degrees of pain associated with it. I have all 18 pain points. I was told it was probably brought on by my car accident. If I hurt myself it is magnified by the FMS. My muscles knot up from time to time. One article I read said that FMS is like RA except without the damage. Another said it is the brain sending pain messages to places where there isn't pain. What a pain! lol. It is weird what I can't do. I have trouble sweeping or reaching into the lower or higher parts of the fridge. I also had disc injuries from that car accidents. I have a torn disc that sits on my tailbone. That is the injury that bothers me the most. Then my neck and then my upper back.

    I cannot take strong pain killers so what is a person to do? I take over the counter but they only take off the edge and I don't take them daily because I plan on using my kidneys for awhile longer. My TMJ bothers me a lot also. If I could afford a jacuzzi, I would have one, but even then when I get out, the pain is right back and feels worse.

    But don't feel sorry for me, lots of people have it worse off than I do and God has helped me through the worst. I do what I can and that is all he asks.

  • manthy profile imageAUTHOR


    7 years ago from Alabama,USA

    Thanks for the comment Miss Married?

    May I ask you a can email it if you want it private but why are you in pain?

    My wife has RA and she suffers from pain all the time,nothing helps her,meds -exercise,nothing.

    It hurts me to see her suffering

  • Miss Married profile image

    Miss Married 

    7 years ago

    I used to have panic attacks. I am on meds now for it but there were times even on the medication I would start a panic attack. I suffer from chronic pain. I am in pain 24-7. Sometimes when my muscles knot up I start to panic. I learned a long time ago that a panic attack worsens the pain by a 100 fold (it seems that way at least) I have cut attacks short by sitting down, taking deep breaths and telling myself out loud so I can hear my voice, "Calm down". It works for me. I concentrate on saying the words over and over until I do calm down, then I go take a hot shower.

    Thanks Manthy.

  • manthy profile imageAUTHOR


    7 years ago from Alabama,USA

    Thanks for the comment Angelique - I haven't a had a panic attack in years but they are bad when they happen, a Dr told me once that if I have a attack that I should try to look at different things around me and just mentally say what they are in my mind and it works.

  • Angelique Loux profile image

    Angelique Loux 

    7 years ago from Ohio

    I have had a few panic attacks before thankfully they were a long time ago. One time I thought of something that could of been really bad. My son was 2 at the time and he went to stay all night with my mom. I was visiting a friend her husband was a truck driver made me think of trucks and my mom's road and the next thing I knew I couldn't breathe at all. I allmost had to call 911 on myself but I ran out thier door once I was outside I was able to breathe. I went home and called my mom to tell her I wanted my son to come home. Great hub very useful. I gave this hub 2 thumbs up.

  • smcopywrite profile image


    7 years ago from all over the web

    great post and terrific information. people who dont have this disease/disorder cannot understand how debilitating it can be. each hour can be agony. doing the most simple act, going to the store can be torture. understanding friends and family can also be part of the cure. thanks for a great hub

  • Fluffy77 profile image


    7 years ago from Enterprise, OR

    I have suffered from them, and been around others doing the same too. Amazingly I really related with the woman at the end of the clip here, her reaction to panic attacks is allot like my own. Just a bit shocked and putting up the old brave face about it all, stay calm and quiet until it all passes over. These are just so out of the blue and unpredictable, I give allot of my own managing skills with this credit to prescription and other meditation skills I'v learned. Plus, the ability to imagine or create your own reality is a great skill to use if these do arise. There are more tools and techniques for managing these things, sometimes I have even found the sound of a close friend or families voices even help. They should have I think in this case perhaps thought of a few of these things before restraining this man, it only made things worse. Perhaps none of these things were available to them though at the time, in this case everything they did was right all the way it could have gotten much more violent too. I really believe people who know that they are prone to these attacks should do something in advance to keep these issues at bay though, I really hope this man learned that from this encounter with panic. I know it has taught me so much over the years now, and we all do cope with it much differently but the coping through is all that matters at all not the way in which you manage to do so. I hope he finds his, as I do we all just for these sort of situations in our lives today. Thanks so very much for sharing this here, informative and useful!

  • AngelaKaelin profile image


    7 years ago from New York

    Another comment after reading other people's comments. I believe it helps if you know what the trigger is. I know what mine are! Because I know exactly what caused me to be in this condition. Once you know what it is, you know what is likely to trigger it - but, not always. Sometimes it is subtle like the way someone talks to me, how they walk, what they say, etc. That can trigger an event, but if you are aware that it is being triggered and what exactly is triggering it, it can help. Also, this gets easier with time. After a near-deadly re-traumatization by more people in uniform, I had difficulty not giving in to a panic attack. The worst thing about it all is the people around you who can be real asses sometimes. I've very self-aware, so I explain it and explain it. I explain how the brain and memories work, etc... They still don't get it.

  • AngelaKaelin profile image


    7 years ago from New York

    I also have severe anxiety and occasional panic attacks. It's one of the main reasons I work from home as a freelance writer and web designer. I'm a survivor of multiple entirely random violent crimes - some of them perpetrated by cops. In fact, I'm beginning to think that's all they do these days! So, I'm terrified of anyone in any kind of uniform. I don't leave the house much, at all, because I get sick when I see them. Another one of the things that helps me is valerian root. I like to brew a tea or decoction and combine it with some lemongrass. It works its best after the first day. It will help your muscles relax so your mind can relax when it wants to... I could explain this better in more space. Great hub! Excellent topic!

  • profile image


    7 years ago

    I think that you all need to read this:

    It really help!

  • profile image


    7 years ago

    I have only recently started having panic attacks and it is taking over my life, i am having the hardest time dealing with it, and im afraid i am going to die. i am only 20 years old and i have had blood work done and given the all clear. i am desperate for help, i am currently taking ativan but i do not relish the thought of relying on pills to make me better. please help.

  • profile image

    j w adams 

    8 years ago from Essex/ Alanya/ Hurghada

    Thanks for your positive comment on my panic attack hub. Ifound your hub also of great interest and the comments from others as well. There are so many forms of this that can affect people that inevitably, trial and error will have to be a force but I do find that having the principles sorted out for you can be the best help,

  • Deborah Demander profile image

    Deborah Demander 

    8 years ago from First Wyoming, then THE WORLD

    Panic attack can be debilitating. Thanks for writing.


  • profile image

    kodiak kid 

    8 years ago

    Hi everyone. When I had my first panic attach I ended up in the hospital with a suspected heart attack. After 4 days and a $22,000 bill the doctors never told me I had a panic attack. My Son told me. Yes I found breathing in an out of a paper bag helps too. Walking around the house will do it also in a few minutes. Trying taking your blood pressure. I am diabedic but that does not cause it. Thanks for the other tips. It does feel just like your having a real heart attack and fainting spells come and go. Rapid heart beat and heavy breathing. Yes that is what it is. I am glad I am not alone here. Hope all of this helps someone. Doctors are sometimes nuts.

  • moncrieff profile image


    8 years ago from New York, NY

    Interesting. I have so many people around me with panic attacks but I always struggle to find why they have them, why they feel they're going to die since there's no reason for them to do so. That's very sad. I'll pass your hub to them to read.

  • ramkkasturi profile image


    8 years ago from India

    It isa great hub. Helps a lot of people. I did get tense.I do even now.It increases with age I thought.It is very kind of you to be open about it and share. Thanks


  • profile image


    8 years ago

    I too have what is called "severe panic" and anxiety attacks. I have tried all things you have mentioned, however, none have worked for me. I'm not on medications that do help me some. I take 2mg of Xanax every 6 hours, and use Ativan PRN. I also take other medication for other dx's. Going out for a walk doesnt work for me, because one of the things that make me panic, is people. I lived a very bad childhood, and actually have dissociative identity disorder from the trauma. I believe the abuse also caused the panic and anxiety. I just pray day to day that God give me the strength to make it through each and every day. That's how I live, one day at a time. Thanks for the post. I hope it brings awareness to people who are uneducated on the topic. It's a very HARD thing to live with, and let's face it, when you feel like you're going to die in the middle of an attack, it isn't fun. Nor is it fun when you vomit all over the place and can't make it to the bathroom/garbage can before you lose it. Glad you found ways to help you. I hope to find some others ways soon too.


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