How do I fix a panic attack?!

How do I fix a panic attack?

I have been shaky and panicky all day. I am on meds for my anxiety but how do I calm myself?

I had panic attacks for years before I was diagnosed. I went to a therapist for some counseling and managed to beat it without drugs.

We discussed the elements of my life that were contributing to the attacks, and then worked on relaxation techniques.

One of the best ones involved slowly counting while breathing.

1. Inhale, making it last to the count of 4
2. Hold it for 4
3. Exhale, making it last to the count of 4
4. Wait to the count of four before inhaling.

If you're really anxious it can be difficult, so just use a three count at first. The idea behind this is that part of the bogus panic response is to start breathing faster in preparation for danger.

When you control this response it makes it difficult for the body to maintain the false state of panic.

I haven't had a real panic attack for over ten years now. When I've had moments of anxiety (like taking a plane flight) this breathing technique has been VERY effective.

If you're on medication and still having attacks check with your doc. Make sure they have the dosage right. If you have not explored therapy, check it out. Perhaps like me you will not require medication.