5 Tips To Get Out of a Panic Attack Fast

Today out started on the wrong foot. I had to keep telling myself to take one email at a time, and deep breaths. But the anxiety had already started to build. If you're like me, I can't sit still and my mind is racing at 100mph. My first reaction is to get out of my cube, go to the bathroom, close the stall door, and catch my breath. My back is pressed against the wall. I start some of my breathing exercises. After doing this for a minute, I come back out of the stall and start another coping mechanism. 

I have learned some coping skills ever since the hospital and therapy. If you don't have your medicine close, or in a situation that you cannot leave, these should help for in the moment. I have learned that you can use your 5 senses. It may not sound like much at first, but it will when you need them.  If you are about to have an anxiety attack, the best way to stop it is to distract yourself. You need to trick you're own mind to focus on something else fast. I have to keep repeating these sometimes. Eventually, you will know what works the best for you. 

Here's what I recommend for some distractions:

1. Sight: Focus on the things around you. If there is a sign or painting on the wall, stare at it. What do you see? What colors are there? What is in the image? Start reading to yourself what you see. Everything you see. There is a blue painting in my gyno doctor's office. I could tell you everything in that painting to this day, because I use it to cope while at my apt. It has a park bench with pink flowers beside it. It has blue tones, basically like a blue filter. There is a little girl sitting on the bench sitting with her legs crossed, looking down to the ground, wearing a white bonnet. I am a visual person, so this one helps me a lot. 

2. Taste: Is there something close, like candy, and you can eat? I keep peppermints in my purse and in my desk drawer at work. Once you taste the candy, tell yourself what you taste. Is it cinnamon? Is it sweet? Does it have a flavor? Is it hard candy or soft candy? Again, this is to help take your focus on the anxiety fastly approaching. 

3. Touch: What items are around you? Do you have a lipstick in your purse? What about your wallet? I've been stuck in a meeting and had to do this. Basically, describe what you feel by what you are touching. One of my favorites is to run my hands under the running water. For just a second, then put the water on my face. 

4. Smell: I keep a lavender lotion at my desk, and its the same scent as my bath soap. Also, my counselors said when you pour the shampoo in your hands, to bring it up to your face to smell. Take a deep breath and inhale. You wouldn't believe that it would work. So if you're away from home, describe what you smell. Do the same thing as the shampoo, but with lotion. 

5. Sound: Anytime I feel depressed at work, I always pull up one of my favorite comedians on YouTube. If you are feeling sad, turn on something that will make you laugh. It's also calming to your body, but laughing releases endorphins that make you happy anyways. 

There are many coping tools to use instead of medicine. It can work in any situation because you are focusing internally on your thoughts. You can control your thoughts and this is why we have to recognize that we can stop the anxiety before it gets the best of us. I usually wind up with a full on panic attack if I don't get ahead of it. 

Are there things you do to cope? What works best for you? Share below in the comments. I would love to hear other helpful tips!

-DC