What to Do During Panic Attack - What You Can Do When it Strikes

Your heart suddenly start pounding so hard that you think it must burst any second. You sweating profusely even though its isn't a warm day. You feel dizzy and shaky, like the world around you is spinning out of control and you can't get a grip of it. Your finding it difficult to breath, like your choking.

If you have felt all these symptoms come on without any warning, you might have just gone through a panic attack. So the big question is, what do you do during panic attack?

Firstly, you need to control your breathing. Most sufferers are unaware that during a panic attack, they are breathing too much, causing hyperventilation in the process. In fact, a large part of the symptoms of panic attack can be attributed to hyperventilation.

When your breathing too much, your raising the oxygen level in your bloodstream significantly, upsetting the balance of carbon-dioxide. This in turn creates symptoms such as dizziness, numbness, sweating, etc.

Hence, the immediate remedy is to breath properly and normally. Start by ensuring that your out breath is longer than your in breath. Remember this term, 7-11. Inhale to the count of 7 and exhale to the count of 11. Doing so will help restore the balance ratio of oxygen to carbon dioxide in your bloodstream, eliminating a large part of your uncomfortable symptoms.

Secondly, the most important thing you must do during panic attack is to...well...not panic! During panic attack, its easily to get overwhelm by negative fearful thoughts. Hence, its important to talk yourself out of it.

Sit down, rationalize and focus on positive, calming thoughts. "These feelings are uncomfortable, but they won't last forever." Sometimes, it is helpful to remind yourself about these FACTS:

Panic attack CANNOT cause you to have heart attack

Panic attack CANNOT cause you to stop breathing

Panic attack CANNOT cause you to faint

Panic attack CANNOT cause you to go mad

If your finding it difficult to do all that, than try distracting yourself. For example, listening to soothing music, watching television, exercise, etc. The important thing is to keep yourself BUSY and divert your attention from the source of panic.