Panic Plan

          In response to typical, nonthreatening situations, a panic attack induces quick, fleeting sensations of terror and powerful physical responses. You may sweat a lot, have trouble breathing, and feel as though your heart is pounding during a panic attack. You may think you're experiencing a heart attack.

When you worry too much about having another panic attack or adjust your actions to avoid having another panic attack, you can develop panic disorder.

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          A panic attack can strike anyone at any time. These factors play a part:

Age: Panic episodes usually begin in adolescence or early adulthood. Panic episodes can affect people of all ages, including children.
Gender: Women are twice as prone to suffer panic disorder as males.

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THINGS TO DO DURING HIGH ANXIETY OR PANIC ATTACKS:

1. Sit or Stand Up

Lying down may restrict your breathing. Sit or stand so you can take deep breaths, and pace away any excess energy if you need.

2. Drink Water

Sip it slowly, and the colder the better. Focus on taking small sips and how it feels. Dehydration is not the anxious body's friend.

3. Open the Window

Breathe in fresh air, and take note of any new sensations - smells, temperature, sounds.

4. Breathe

Breathe in slowly for three counts, then out for three counts. Try to hold your breath just for a moment between inhalation and exhalation.

5. Fidget

Give your body something to do and a way to channel some of the adrenaline, whether it's a fidget toy, clicking a pen or just grabbing a random object.

6. Distract

Try to distract your mind with something that requires little energy but full concentration - games, puzzles, etc.