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Veteran Member

Date Joined Nov 2006
Total Posts : 1745
   Posted 3/12/2007 11:39 AM (GMT -6)   
Okay, let's say a person was fairly recently diagnosed with a panic disorder. Maybe they don't have meds yet, and haven't yet started therapy. What would you tell them about dealing with an acute panic attack?

I have a little mantra, "This will pass. In just a little while I'll likely feel a lot better". Sometimes that's comforting and sometimes it's not. What other things can a person tell themselves? And what if it's the middle of the night or they can't drive at the moment and can't get any herbal remedies or whatever?

Veteran Member

Date Joined Oct 2005
Total Posts : 2500
   Posted 3/12/2007 11:48 AM (GMT -6)   
Remember to breathe
Listen to music
Call a friend
Read or write
Exercise to burn off the adrenalin
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Regular Member

Date Joined Nov 2006
Total Posts : 74
   Posted 3/12/2007 12:00 PM (GMT -6)   
you're mantra is actually just fine, because it will in fact pass. but sometimes it takes quite a few panic attacks to truly realize that. because in the midst of one it's hard to keep calm and remember that and really believe it. the other thing to tell yourself is "nothing bad will happen - this is just a panic attack and that's all it will ever be." you won't have a heart attack or go crazy for example. no one ever has from a panic attack.

Veteran Member

Date Joined Nov 2006
Total Posts : 1745
   Posted 3/12/2007 12:23 PM (GMT -6)   
You know, I may have a problem breathing with panic attacks. I tend to hold my breath a lot. Is that common? For some reason it calms me, or at least I think it does. I suppose it could be making me worse and I wouldn't even know it.

Music actually makes me worse. I need dead silence if at all possible. It's weird how people are different.

Calling a friend isn't always an option, unfortunately.

Writing is a really good one. I can't keep my head into reading, but writing does work. Often with the stomach problems I cannot sit down at the computer, but I'll put pen to paper. Only in the worst cases does it not help at least a little.

Exercise works occasionally, but if I'm already bad it will make me worse. It's a really good preventative measure and will sometimes ward off an attack if I can start lifting dumbells early enough. Otherwise any kind of shaking or bending over will make me want to puke.

The "I'll be fine" mantra is the only thing I've found that works for me so far, because it is true. As bad as these spells get, they always pass sooner or later. The one I've tried very hard to make work for me but cannot usually is the "it's just a panic attack" one. When you have severe dyspesia and nausea, it's hard to convince yourself that it's "just" a panic attack, even if it is. Sounds weird, but it's almost like I'm condescending to myself when I say that.

Keep the suggestions coming. As most of you know, I have pills but will not take them because I'm dumb about that, and finding a therapist who has time to see me is proving more difficult than I thought it would be. I'm sure the suggestions will help others, too.

I'm at the point where I have significant experience with panic, but it's still new enough to me that it's an "evolving" condition. Now and then I'll experience something I haven't experienced before, leading me to freak out about the panic itself.

Regular Member

Date Joined Jan 2007
Total Posts : 116
   Posted 3/12/2007 1:15 PM (GMT -6)   
"I'm at the point where I have significant experience with panic, but it's still new enough to me that it's an "evolving" condition. Now and then I'll experience something I haven't experienced before, leading me to freak out about the panic itself"
I know exactly what you mean about getting these 'odd" little feelings that are new, and is this just another panic symptom, or is there really something going on that I should be concerned about! I figure this...USUALLY people who end up having a truely bad illness( like heart problems) dont have tons of different symptoms going on. Believe me , I read just about every magazine that is out there( Womans Day, Family Circle, Goodhousekeeping..etc) and they ALWAYS have countless article about women especially, who have ended up with heart problems..etc.and in each case the person had only had one or two symptoms. This one lady keep getting shortness of breath when she would exercise..that was it..just couldnt get her other symptoms...well she did end up having a heart problem..but like I said,...she didnt have a TON of other 'weird' stuff going on.  So when I get something new come on me..I figure...ok...this is one more anxiety symptom to deal with...I usually come on here...see if anyone else has experienced it and then chalk it up to anxiety/depression..etc. Now,I'm NOT saying dont go to the dr if you get something new, it never hurts to get something looked at just in case, but the majority of the time, I think to have tons and tons of symptoms usually means it is anxiety related.
'I do not ask the wounded person how he feels, I myself become the wounded person.' ....Walt Witman
"Bear one another's burdens, and thus fulfill the law of Christ.".....Galatians 6:2

Elite Member

Date Joined Jan 2005
Total Posts : 24909
   Posted 3/12/2007 3:44 PM (GMT -6)   
I have so much going on right now I would not want to start putting it to page but I do know I keep telling self "It will pass and this is not going to kill me I am tougher than this and I will get thru it "
That is ALL I can do and for me it works I do take short fast acting meds and yes I know your case and most ppl know I am trying NOT to reach for the benzo's.............. so far I am doing okay
I take one day at a Time
and come here do my threads and get support
I have too much on plate but I do know I have ppl here that will help
So do you
Post and get your support as you are doing and I for one like your lil mantra
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Regular Member

Date Joined Feb 2007
Total Posts : 46
   Posted 3/12/2007 7:50 PM (GMT -6)   
I am like you, I have to have it completey quiet!  I have been dealing with panic attacks and I have been trying to work on my breathing, and I also know I have to change my thought patterns as well.  I hope you stay strong through this!! 
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