How To Immediately Stop A Panic Attack
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- Опубліковано 15 чер 2024
- If you're experiencing or anticipating a panic attack, these techniques will help you physiologically calm down and feel much better.
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This video was created by Barbara Heffernan, LCSW for educational purposes only. These videos are not diagnostic and provide no individual consultation. Consumption of these materials is for your own education and any medical, psychological, or professional care decisions should be made between you and your primary care doctor or another provider that you are engaged with. Barbara Heffernan is not available for individual consultation via UA-cam, social media, or email, and provides services only in the manner mentioned above.
☀️☀️CHAPTERS☀️☀️
0:00 Focus on your feet
2:20 Notice things around you
4:29 Have a sip of water
4:50 Focus on the sounds you hear
6:02 Focus on what you can smell
6:50 Give yourself a hug
10:31 Breathing Exercise for Anxiety
13:15 What to do if you're anticipating a Panic Attack
This technique really works. A doctor told me whilst in a panic attack in her office to look at the wall, describe the colour, look and describe in detail a plug socket on the wall and so on. She totally diverted my brain and the attack was over
I did this & oh WOW….Thank u for posting. I had COVID about 3 1/2 weeks ago & although I’m negative now this has been hell. The panic attacks r terrible!!!! I felt like. “I’m going to die, my hearts going to explode & top of my head feels like it’s going to burst open. So I googled how to help a panic attack & ur video came up. I’m so glad it did because I feel fine now…..I can’t believe it worked but it did. Very grateful u were on here Thank u for ur post.👍✨🏆✨🙏
I used to work at a high end salon and was starting to get anxiety and realized it was because I was working with a bunch of narcissist ego obsessed sociopaths and the clients were all the walking dead. Thankfully I don't work in that environment anymore and anxiety is gone.
I feel like that's everywhere now. 😒
Im 38 years old. Always used to smoke away all negative emotions ,sigarets and weed, for at least 23 years nonstop. I quit smoking a few mounths ago because of a scary cognitive experience (depersonalization kind of symptoms and others). Im just starting to learn about maybe this being panic attacks . After all information the past few weeks about things that work and things that wont work i came across your channel and really want to tell you that listening to somebody like you who knows so much about this is really a blessing for me and everybody experiencing these scary feelings. This is new for me wich makes it extra scary and just listening to you and how you explain it is already very calming to me. I wish you lots of love and happiness 🙏🏼 people like you make this world a beautiful place
I like this exercise- first aid for panic attacks!, how cool is THAT? I don't have (physiological) panic attacks myself, but this definitely dropped me into a very serene meditative state that just feels very soft. Thank you Barbara, that's very nice, and well worth making a habit of, and may come in handy to help someone else in crisis. My mother has been having panic attacks that have led to her hospitalization, usually in response to a (fear of a) power outage that may cause a disruption to her breathing equipment, despite having a portable oxygen concentrator AND a fully charged standby power supply that would last for days. She's very prone to emotional dysregulation and dependence anyway, but I'm going to share this with her, maybe she'll actually try it and get some benefit.
The "out of the blue" type of attacks seem to me to be related to cPTSD emotional flashbacks. I seem to have something similar that usually affects my mood and executive functioning, sometimes acutely (mental shutdown) in social situations, but also chronically in a more pervasive and broad sense. Occassionally, I've had delayed physiological responses to stress incidents (blood pressure spikes from a normally healthy reading, with extreme headaches, and onset of illness, etc.). I recognize the broader and more pervasive patterns as part of my (self-assessed and self-managing) schizoid adaptations, likely with origins in Autism spectrum/Asperger's. CBT and DBT are commonly found to be ineffective, and sometimes harmful, for most of the symptoms, and I wonder what your thoughts might be as related to this potential form of "panic". Is it likely that this might be a form of panic attack with the emotional and physiological components obscured due to physical and/or emotional dissociation? , perhaps related to "emotional flashbacks"? How might that be determined?, and are there techniques that might reduce the impact in this personality arrangement, or help restore more stable functioning in acute episodes? I know that's a lot, but any insights might be helpful, and certainly appreciated. Thanks.
Something that worked for me was making sure I had a soft gaze forward, but to become aware of my peripheral vision. This may be tapping into the vagus nerve and may have a physiological calming effect
I just clicked for future use, really found the color finding execise useful!
Wonderful!!
Good tips to guide others in a panic attack. Thanks
I truly hope it is helpful!!
Very informative, thank you. 😊 when you said, "Listen to sounds, I had to smile ."
I can only hear my 2 tinnitus, one in each ear. The other techniques are very promising. ❤😊
I sometimes have a panic attack in the middle of the night (like after a bad dream). I have found one technique that really helps me in the dark. I do my motility exercises and COUNT. Yes, counting helps focus my mind so I don't lose my place. Lying on my right side, I move my left arm in circles like a propeller to the count of 10. Then with the same arm I extend it over my head and down to my thigh to the count of ten. Then I do a swimming motion to the count of 10. Then I turn over on the other side and repeat. The physical motion and making sure I am feeling the stretch of my muscles and then the counting works pretty much every time. It's hard to make yourself do this when your heart is racing and you feel like you are outside of your mind, but if you force youself, it centres you. I think the counting (which you want to keep slower rather than fast) kind of brings the breathing into normal range too.
Thank you for this video, Barbara! I’ve struggled on & off over the years with managing panic attacks. After watching this video I see the benefits and I’ve saved it so I can easily refer back to it in the future when I’m experiencing panic. This is a great tool to add to my toolbox. ☺️ Thanks again! 💚
You are so welcome! Thanks for letting me know it is useful! I truly hope it helps. And next week, I'll be releasing one on overcoming them long term!
Thank you so much Barbara! I have never gotten this information before but definitely plan to use it the next time I panic. Love and blessings ❤🙏🙂
So pleased it is helpful for you! And thank you for letting me know :)!
Thanks Barbara, I'm feeling calmer, I'm going to start the video over and do the steps again so I can go to sleep hopefully. Xx
Coming at ya at 2 am after waking up with a bad panic attack. After this video my panic isn't totally gone but I'm in a more controlled state. The searching for colors was the most helpful for me, even though while I was looking for them I was having trouble even naming the object/color in my mind. But giving my brain something to focus on helped.
Wow! This is extremely useful. I plan to practice this and keep it in my "tool kit" for any future panic attacks.
Perfect! I truly hope it is super useful!
It helped me calm down and I will use this technique to stop my panic attacks and work towards no anxiety with your videos and other things.
Thank you so much with the help for me and others here.
SO pleased this helped... and I appreciate your letting me know! Wishing you health and healing!
Blessings to you Barbra...🙏
Amazing help for people who are suffering with this debilitating condition. Thankyou.
Something i do if stuck at traffic lights is tap my right leg and saying RIGHT LEG and tapping my left leg and naming that too. It helps. I like the idea of looking for colours and details around...will definitely try this.
Thank you very much for this, Doctor! What a great, practical tool to use in the moment. Much appreciated. 🙇♂️
Thank you for your videos I follow your channel and your videos have helped me! ... This video is very nice and precise Thank you again 🙏
Thank you for this!
You are so welcome!!
than you so much
Thank you,
You are welcome! I truly hope it is helpful!
Thank you so much for this… You’re very very helpful and you are very very appreciated. I don’t know why, but when I go to the breathing, brings my anxiety back up… Why is that… Thank you so much.
Im from philippines and im new to your channel. I start listening to all your videos.
Awesome! Glad you're here.
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Very hard for me as a truck driver always needing to drive. I never used to fall into panic until something happened to me and now it's a never ending cycle. I used to be able to drive anywhere and over any mountain but now i panic going over small hills and bridges. The main struggle has been around swallowing. I inhaled saliva while driving last year in a deep state of depression and for some reason has kept me in constant ptsd cycles of over thinking swallowing, afraid to do it, tongue feeling weird.... and of course just getting in endless mind battles around the whole thing. what the heck do i do if I'm driving? I can take breaks (as i have been more often than not). But it's slows me down in everything and not being able to drive so long risks me being late. And if i push through it, I'm just so exhausted at the end of the day. Never would've thought something like that could throw my whole life off but it's crazy and i haven't been able to find my way out of it the last 1.5 years. And sheesh, time and circumstances don't wait! 😥.
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What if you’re constantly in an anticipatory state, constant spikes and fighting to breathe all day every day
thanks for your efforts! how do you feel about the "physiological sigh," wherein the person does a double inhale to bring in more oxygen, and breathes out slowly, which directly slows the heart beat down? This imitates what babies do when they cry. Also breathing with the diaphragm seems to help in this process.
Hi: The double inhale sounds interesting - is it helpful for you? The slow exhale is super important and yes, diaphragmatic breathing throughout... In this video I focused more on grounding initially because I hear from so many people that the focus on breathing makes them anxious. But when you can figure out diaphragmatic breathing and practice it so it becomes second nature, it is so, so helpful!
@@BarbaraHeffernan it's very helpful. The science behind it is abit touchy to describe to patients however, but the lungs and heart are in a constant trade-off based on the room the heart has to expand. When the lungs expand, the heart has less room and speeds up, when the lungs contract, the heart has more room and slows down. Andrew Huberman talks about this a fair bit on his channel actually.
How do you stop panic attacks while driving?
I have bad anxiety and ocd and lately I’ve been having a lot of Deja vu daily. Sometimes multiple times a day, it can last moments or seem like for an hour, it freaks me out and scares me. Is this common? can’t find anything on it
I worked with a client who had a lot of deju vu and it freaked him out. We basically worked on how to think about it - and not read another meaning into it or think that there was something wrong with it. I get the feeling occasionally and have always thought it was kind of cool. I think this is a good article that also mentions that it can happen more often when you are stressed. But main thought would be to not be anxious about Deja vu!
www.sciencefocus.com/the-human-body/deja-vu
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Unfortunately these tips don't help me. My panic response is associated with thought fusion. I consider my neck pain as a somatic panic symptom or panic response. If I evoke pain, then I stop moving the speech muscles causing a speech block during speech production. I evoke neck pain because I label myself as a person who stutters. Any tips to reduce the panic response as neck pain?
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What if I am having a panic attack in line paying for my groceries at the grocery store?
Or in my car?
Hi: This is exactly the situation of a client I worked with awhile ago. He never felt he got the breathing techniques "right" but changing his focus in that situation ended up preventing the panic attacks. But I talk about the long term healing for panic in these two videos:
ua-cam.com/video/iaCzbxcyFOoh/v-deo.htmlttps://ua-cam.com/video/5Y1d9LsQ5tQ/v-deo.html
Longer term healing is needed, not only the "in the moment" techniques. Also, practicing the grounding and breathing when you are feeling "ok" on a regular basis is also needed. This way the techniques become more ingrained and you can access them prior to a panic attack starting, Hope that is helpful!
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