Panic attacks in public places?

[everyjuan]

What do you do when you feel a panic attack starting to build?

I'm at work. I've been sitting here hyperventilating for the last 15 minutes and am really not feeling well. I just feel overcome with anxiety and my mind is racing. I'm lightheaded and sweaty.

I've tried listening to music, breathing, taking a break and sitting in the bathroom. I'm kind of browsing here to try to get my mind off things.

Panic attacks are new to me. I hate feeling this way. How do I make this go away?

I just want to go home, but I only have an hour and a half left and I should be here.

[Deleted]

Not that this will help you right now, but have you talked to a doctor? I keep Xanax on me for this reason. I bet with everything you're going through right now, your doc would give you a script for a low dosage.

Hugs. Panic atracks are the worst. Do you have an office where you can shut the door? I know for me panic attacks are made worse when I'm also panicking about someone noticing.

[falada45]

Breathe in for 10 breaths, out for 10 breaths. Repeat.

Breathing deeply and really concentrating on the breaths tends to help me. I start to panic and forget to breathe which makes my heart start racing with makes my anxiety go up even more.

Can you see a psychiatrist who might be able to prescribe something? I take Klonopin as needed to handle anxiety.

[ErinExpat]

Is there anywhere you could lie down?

Praying for you everyjuan.

[celeste]

How about guided meditation? Solo meditation doesn't work for me when I'm really anxious because my mind just races, but guided meditation gives me something else to focus on.

[sunshineluv]

Breathe in for 4 seconds, hold your breath for 4 seconds, then release your breath for 4 seconds. Do this 4 times.

It helped me a lot when I had anxiety. I hope the hour and a half passes quickly!

[Deleted]

I agree with @roseyposey. I get them sometimes for what seems like no reason and I have a script for a low dose of xanax I keep on me in case of emergencies. Can you go outside and get some fresh air? Walk around and just take deep breaths?

[btay]

Not sure if this works for everyone, but I always have success with chewing on ice. Something about the extreme cold takes my focus away from whatever is bringing on the attack

[everyjuan]

My doctor did give me something for panic attacks, but she said to not take it if I'm going to drive because it will knock me out. So I don't keep it on me - it's just at home. I wish I could remember what it is called. I'm drawing a blank.

I'll see if I can go and lie down somewhere.

[Deleted]

Deep slow breaths and taking small sips of cold water help me. I would talk to your doctor about getting a script for emergency Ativan or something like it. I can control anxiety through deep breathing, soft music, prayer, cold water, etc...but for a full blown panic attack- Ativan works quickly.

[knx9211]

I'm so sorry. A lot of times, I just have to shut my office door and wait for it to pass. I'll get up and walk around or just pace in my office. Or turn my chair away from the door and lean my head back and close my eyes.

[knx9211]

And seconded on the sips of cold water.

[LeggsBenedict]

breathe in through my nose, out through my mouth.

hide in the bathroom and play on my phone.

come up with an errand and go do it.

[knx9211]

Oh I thought of one more - If you can get an ice pack or a cold cloth and put it on the back of your neck, that helps me a lot. Obviously everyone is different.

[everyjuan]

Thanks guys. I think I'm on the downswing. I found a place to lie down, and now I'm in my office with the door closed and listening to serial. I'm trying to find some mindless tasks to do until I leave so I don't feel like I'm just sitting here.

Kev, thanks so much for sharing that link about the breathing. I'll keep that in mind for the next time.

[Deleted]

So sorry everyjuan. I have no advice really. Job stress (abusive boss) caused me panic attacks at my last job. I had to quit. ((hugs))

[Deleted]

I have no specific advice, but panic attacks are the worse and I hope yours is over soon.

[zoomzoom]

Panic attacks are no joke. I try to talk myself down by thinking of good memories, the beach, mountains, just anything to distract myself. I haven't tried playing on my phone yet but I think I'm going to do that next time. Maybe play some mindless game?

[mrsukyankee]

I can suggest two apps that my clients have found helpful: Mindshift & Flowy.

[prairiedawn]

close your eyes and relax your muscles. my therapist gave me some rigamarole about it being impossible to get into a full blown attack if your muscles are relaxed.

my doctor said the same thing about my klonopin, but I keep it with me and take half if i'm in public. it has only happened once since the attacks started, but I was able to drive after a while.

[prairiedawn]

Mar 5, 2015 11:08:03 GMT -5 kevin arnold said:

I know that visualization exercises sound hokey, but it's something that if you practice it regularly even when you're just feeling okay, it can be a great tool in your arsenal when you need something to calm you fast. Or even if you're just in bed at night and find your thoughts staring to race. It's been so helpful for me to reduce stress in general.

truth!! I am very big on the "happy place" thing. I close my eyes, consciously relax my muscles and picture my parents' backyard.  it's very helpful

[Ohhmm(bligo)]

I have to walk. It helps regulate my breathing.

[pittsmcgee]

I'm glad your starting to feel better.

What I do is lie down and listen to my music and close my eyes.

Panic attacks are the worst. I'm sorry.

[Linie]

My therapist told me that making lists helped a lot of her patients. Or organizing an event in your head, like a big party. So I was thinking about the guestlist, the appetizers, the tables and chairs, the music, etc. I really focused on all of it and after 5 to 10 minutes, the panic went away.

I have also drops (Lysanxia) that really help. It is a strong medicine, but if I take 4 drops in some water, I am not getting dizzy or so and I can still drive

Hugs,

[Alex]

My husband just learned this from his therapist. One of our instincts is to protect our chest – go with it. I could tell he was having one if we were in a store and he would grab both sides of his jacket and wrap them around his body. Like he was hugging himself. He now uses a stuffed animal at home and my jacket if we are out in public. It seems to help.