Fighting a Panic Attack: 4 Practical tips

Trip to Calgary

This past weekend my husband, Pete, and I went to Calgary. It was a quick trip and we did A LOT of driving around. He showed me where his childhood home and elementary school was in North Calgary, we caught a movie at the VIP Cinema in South Calgary. On Saturday afternoon we decided to take a drive out to Chestermere just East of Calgary. It’s a beautiful little community, there’s a gorgeous lake with cute little parks and beaches. Unfortunately, I had to use my 4 practical tips for fighting a panic attack.

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I was really looking forward to looking around when I started having a panic attack. It started out slowly and I was just trying to control it with deep breathing. It wasn’t long before it turned into a full fledged panic attack, heart beating super fast, nausea, sweating. I told my hubby to pull over and puked in the parking lot of one of the cute little parks. I haven’t had a panic attack like that in years. Pete and I have known each other for over 7 years and he’s never seen me like that.

So, what do I do when I’m having an attack? Here are some very practical things I do to get through my anxiety.

4 Practical Tips for Fighting a Panic Attack

4 Practical Tips

1- Ginger Ale, Gravol  and Gum ~ I’ve never gone onto any fast acting anxiety medications like Ativan, I haven’t felt the need to especially in the last few years as my panic attacks have been fairly well controlled. I take my anti-anxiety/anti-depressant every day, but nothing to take when I feel an attack coming on. So Ginger Ale and Gravol are my go to’s. They both help cut the nausea and the Gravol helps me settle down and pass out for a little while (see tip #3) I get very physical reactions to my panic attacks, so gum is always helpful after throwing up.

2- Remind myself of what I can control ~ The only thing we can truly control is ourselves. How we react, what we think, what we do. When I feel so out of control I find it helpful to picture myself in a box and remind myself over and over that I can’t control what people think of me when I’m like this, I can’t control the circumstances that led to the panic attack, I can’t even really control whether or not I throw up, but I can control myself and my thoughts. I had an instructor once explain it as the hula hoop. We can only control what happens in our hula hoop, not in anyone else’s.

3- Go to Bed ~ Getting some sleep make a world of difference for me! Thankfully the Gravol leaves me sleepy, so if I can get an hour or two of sleep, I usually wake up feeling refreshed and with a better outlook on life. I find having a weighted blanket or at least a heavy blanket or comforter helps me settle as well. I tried just throwing a small blanket over myself at first, but it really didn’t help. Once I put something heavier on, it seems to help control some of the reaction to anxiety (shivering, shaking, wakes of panic etc.)

4- Pray ~ Prayer helps to remind me of the bigger picture. God is ultimately in control of everything… the small things and the big picture things. It also reminds me that I am not alone. I am never alone, God is always there walking with me through the good times and the bad.

What Does the Bible Say?

Be strong and courageous, do not be afraid or tremble at them, for the Lord your God is the one who goes with you. He will not fail you or forsake you.” ~ Deuteronomy 31:6

“Where can I go from your Spirit? Where can I flee from your presence? If I go up to the heavens, you are there; if I make my bed in the depths, you are there. If I rise on the wings of the dawn, if I settle on the far side of the sea, even there your hand will guide me, your right hand will hold me fast.” ~ Psalm 139:7-10

Final Encouragement

Finally friends, I want to remind you (and myself) that anxiety does not define you. Let me say that again, because if you get nothing else from this post, you NEED to know that anxiety does not define you. I was really worried I would have another panic attack the next day, but I didn’t. I was fine, my anxiety attack did not define me or how the weekend went. Even with having a panic attack, we still had a great time. I am just a regular person who has panic attacks sometimes. There is nothing wrong with you if you have anxiety like me. It’s a sickness and it can be dealt with and overcome to live a happy, healthy and fruitful life. Don’t be afraid to seek help if you need it, it is nothing to be ashamed of.

What are some of the ways you cope with stress/anxiety or panic attacks? I’d love to hear from you! The more “tools” we can have in our belts to fight these kinds of things, the better! We’re in this together.

xoxo,

  Caroline

Woman with face in hands. Fighting a Panic Attack: 4 Practial Tips

2 thoughts on “Fighting a Panic Attack: 4 Practical tips

  1. Panic attacks suck! These are great tips. I read a book called “The mood cure book” that talks about panic attacks. A few things they suggested has helped me not every time but if we have an aresenal of things to try when one hits surely one will work. The last few ones I was able to calm with GABA an amino acid. Best of luck.

    1. Hmmm… I haven’t heard of Gaba. I’ll have to look into that some more! And I’ll have to look into that book as well. Like you said, never enough things in our arsenal!

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