- Repetition -- Repeating mantras or chants over and over in my head helps me get out of my head and focus on the present and not the panic attack. I sometimes will recite the presidents of the United States as well.
- Using my five senses -- Taking a drink of something very cold or hot helps me be present. Popping in a piece of gum or a mint also works. I sometimes take a deep breath of something nearby that smells pleasant. I also will tap my fingers together in various patterns. By utilizing one of my five senses, I can change my focus.
- Counting -- I will count objects I see, constantly moving to another set of objects once the former has been counted.
- Breath work -- By focusing on my breathing, I can slow it down and help myself calm. Sometimes I will cycle my breathing by inhaling for a count of one, holding for a count of one, exhaling for a count of one and then increase it to two, then three, then four. Once I hit four, I try to maintain that level. I will breathe into a paper bag as well if I am hyperventilating or on the verge of hyperventilating.
- Grounding and centering -- This is a method of connecting to myself and connecting to the earth and life around me in a way that is safe and non-threatening.
- Safe people -- There are certain people in my life that I call my safe people. These people know me and recognize my panic symptoms. They are able to help me calm down or aid me in escaping a situation with dignity and grace. If I am with these people, I feel safe and prepared.
- Having a plan -- Knowing the details is very important to me. I'm not fond of surprises and don't adapt quickly to changes in a schedule. If I know where I'm going, who could be there, what will be expected of me and how long I will be there, I can plan accordingly. There is safety in having a planned schedule.
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| By getting a grasp on my panic disorders, I diminished its power over me and my life. |
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