You may have become aware that thoughts of a panic attack start when you're doing nothing more energetic than having another mug of joe. If this is the case, to start controlling panic attacks, move around if you can and find a distraction as quickly as you start to feel uncomfortable.
If you are 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're at a party, go looking for a 1942 claret / dish of oysters / engaging person. It'd be a futile search for any of them, but at least it gets you moving and directs your attention away from yourself.
Without knowing 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 cyclist running at the gun. Being a non-exercise type of person I was rather bemused that I should want to do something which was so uncharacteristic, but it actually did help alleviate the panic attack symptoms. Now that I know they are simply due to a surplus of adrenalin which has prepared me for potentially intense physical activity ( fight or flight ), it is sensible that I should let my body respond in a way that was acceptable for it.
Sprinting around the block could have been similarly useful in burning off this excess action fuel - adrenalin. A chum of mine, Brian, also reported finding that exercise was helpful : 'At work, going for a walk round the building would help'. You could like to try doing something the same when you next have an attack, to determine if it's got a advantageous effect on you.
Another recommendation is to milk the availability and social acceptability of private stereos. Wearing one while walking around the superstore, listening to your favorite, preferably relaxing, music may be a way of providing yourself with an agreeable distraction. You could also play back a recording of your own positive self-statements and confirmations. Commercially available relaxation tapes could be of some use, too. Try it out. It may or may not work, but you will come to no harm in trying, and if it does help you cope with difficult situations it may be just what you needed to break that cycle of panic attacks.
Managing Panic Attacks is possible if you know what you are doing. To learn more all you have to do is check out Tips for panic attacks.
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