What are the techniques you all use to get out of panic mode?

[Hivenburs]

It would be interesting to here from everyone how they help themselves get out of that horrible state

[ankietyjoe]

Lay down, slow breathing, tell myself it'll pass. It's never failed so far!

The trick is to not let one panic attack turn into another one, then another etc.

[peoplelikeus]

I go for a walk. Try to cool down. Think nice calm thoughts.

Tell myself I'm not dying.

Then if none of that works, take my meds.

[Gemsi84]

I use a technique that my therapist told me about, whereby I commentate everything that's going on around me. Such as I can see a lady in a pink top walking towards me, I'm passing by a lamppost, I'm walking at a medium pace... Anything you can see in your surroundings. Especially helpful for feeling panicky when driving!

[Tims]

Some good tips here. Another one is think of the panic attack as a wave, try to ride it instead of fight it, you'll see it disappears.

[Hivenburs]

If I use these tips should the panic attacks last a lot shorter?

[ankietyjoe]

If I use these tips should the panic attacks last a lot shorter?

Eventually yes. The most important fact to teach your brain is that the feeling will pass, and that nothing is actually wrong.

Instead of a self sustaining panic attack that lasts an hour, or several hours they'll usually pass in a matter of minutes.

Also, teach yourself to think 'so what' if another one might happen, because it probably will. Worrying about it can only make it worse!

[Samsicle418]

These are excellent ideas, thank you everyone! I love the idea of commentating while I'm driving. I have been getting super serious panic attacks recently that make me pull over so many times. I'm really looking forward to using some of these techniques next time I feel this way.