You may have become aware that thoughts of a panic attack start when you are doing not a lot more energetic than having another cup of coffee. If this is the case, to start controlling panic attacks, move around if you can and find a distraction as quickly as you begin to feel uncomfortable.
If you’re in a meeting, turn to a new page and begin to write a letter / account of the meeting so far / shopping list / anything which gets you moving, however a little. Pass around the water jug, or ask for it. Offer to open the window, or close the curtains. If you are at a party, go in pursuit of a 1942 claret / plate of oysters / interesting person. It’d be a futile search for any of them, but at least it becomes you moving and directs your attention away from yourself.
Without understanding why, during my panic attacks I found great relief in jumping up and down, or running furiously on the spot, pumping my legs like a racing cycle rider running at the gun. Being a non-exercise sort of person I was rather bemused that I should need to do something which was so uncharacteristic, but it actually did assist in alleviating the panic attack symptoms. Now that I know they are simply due to an excess of adrenalin that has prepared me for potentially intense activity ( fight or flight ), it makes sense that I should let my body respond in a way that was appropriate for it.
Running round the block might have been equally useful in burning off this excess action fuel – adrenalin. A buddy of mine, Brian, also reported finding that physical activity was handy : ‘At work, going for a walk round the building would help’. You might like to try doing something the same when you next have an attack, to see whether it has got a constructive effect on you.
Another suggestion is to milk the availability and social acceptability of private stereos. Wearing one while walking around the supermarket, listening to your favorite, ideally calming, music may be a means of providing yourself with an agreeable distraction. You could also play back a recording of your own positive self-statements and confirmations. Commonly available relaxation tapes might be of some use, too. Try it. It may or may not work, but you may come to no harm in trying, and if it does help you cope with complicated scenarios it could be just what you wished to break that cycle of panic attacks.
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