I know how you feel! When I had a big panic attack, the first in a very long time, I was taken totally unprepared which made the panic attack much harder to manage.
Check out the section on relaxation techniques. Box breathing and PMR are explained there and can be very helpful when you are expeirencing a panic attack. Also, be sure to remind yourself that a panic attack usually doesn't last longer then 20 minutes. It always passes and you will get through it.
Members, please share your strategies for getting through a panic attack or anxious moment.
I don'T know if this will be helpful to you. But I used to carry a notebook with instructions as to what to do and questions to challenge my anxious thoughts, etc. That way, if my mind went blank, I could refer to the notebook. As I move along into the sessions once again, I intend to start a new notebook :)
As I move slowly thru the process of these sessions, I need some tools/tactics for when I do start freaking out. When I get an unexpected attack, it's difficult to remember what I should do to calm down and usually my thoughts are so frantic, it's as if I've blocked my memory of what to do. Slow breathing is usually the only thing I remember. Anyone want to share a simple tactic I will remember to help stop the cycle?
