How I Curb an Oncoming Panic Attack

Many of us have had those moments when we start to feel like everything is happening at once.  We feel torn between numerous responsibilities and demands on our time.

When it happens to me, my mind jumps from one topic or commitment to another.  It is almost like a pinball in the machine bouncing from bumper to bumper. I must keep the ball moving.
The fear of failing anything lies between the two paddles at the bottom of the machine.

Then I get the tightness in my chest.  I find myself holding my breath making myself light-headed.  The fear and panic start to build that I am going to forget something or not get something done on time.  If I don't stop the cycle soon, the thoughts will become all consuming and then I am a lump on the couch.

Is this you too?  Well, I having been doing a couple of things that seem to help me.

The first one is deep breathing.

Take a deep breath through your nose, using your diaphragm (your tummy should expand not your chest).  Hold for three seconds and then blow out your mouth.  Do this a 2-3 times.  You should feel yourself relax a bit.

 Practice this 2-3 times a day.  Why?  You will be more apt to use the technique in a real attack.

The second thing is Environmental Active Listening. 

 I came up with this on my own.  It may not be a new thing, but I starting doing this and it works for me.  You close your eyes and concentrate on the sounds around you.  As you hear each sound, identify it.  Oh, that's the furnace.  The ice just fell in the freezer.  Birds are chirping outside.  Children are laughing and playing in the backyard.


This gives your mind something else to do and breaks the panic thought cycle.  If I can break the cycle either I avoid a full blown attack, or I am able to start getting my attack under control.

Let me know how you cope with panicky thoughts in the comments.  I would love to share your ideas.