how to you stop a panic attack from happening?
November 30th, 2008
JessicaRoss asked:
i get panic attacks from spiders and such
i get panic attacks from spiders and such
i just passed by a wall, and when i came back i just noticed that there is a HUGE spider hanging right in front of it. and a smaller one in the corner.
i had a huge panic attack last weekend by two spiders as well, but i was alone. now, im in my brothers room and he and his cousin are downstairs and my aunts room is next door. i dont wanna have a panic attack but i already can feel my heart pounding much faster.
what to do?
December 3rd, 2008 at 6:52 am
breathe! deep in blow out, just focus on breathing
beyond that, remove yourself from the situation that is making you nervous
Good luck, but BREATHE!
December 6th, 2008 at 11:29 am
just leave the room. i used to do the same to wasps but i just walk away and count backwards slowly from 10.
December 9th, 2008 at 12:46 pm
take it easy
December 12th, 2008 at 7:03 pm
First of all, you need to take deep breaths. Your first reaction when confronted by fear is not to breath properly. It sounds trivial, but your body needs the oxygen you were meant to have. I grew up with a major fear of spiders. I still **** them, but I don’t panic like I did before. I had blood poisioning 2 xs from spider bites. I have an indention in the back of one of my legs from a spider bite (it rotted the skin). Life wasn’t meant to be lived in fear. I had to learn that the hard way. I’m still learning.
December 14th, 2008 at 4:25 am
Ugh, I get panic attacks, too. The best way to stop them before they get bad is to try to leave the area of whatever is causing the attack (i.e. the room with spiders). Take deep, slow breaths and close your eyes if you can. Imagine something calm and peaceful, like laying on the beach or picking flowers in a field. Focus on that as long as you need to, laying down on a bed or resting your head in your arms if you need to. Maybe having some warm milk or tea, or some comfort food will help.
The key is to calm yourself and realize you’re not in any danger now that you are out of the room.
Hope this helps!
December 16th, 2008 at 4:08 am
I **** spiders too! For any panic attacks, I would recommend a course of Cognitive Behavioural therapy . CBT is proven to be the most effective thing for panic attacks (and phobias). It takes a bit of work, but I have found it to be super effective.
You can take a course for free online at: It has been funded by NHS Scotland and has had great results thus far. A ‘prettier’ version of this type of programme can be bought at. If you don’t like computers, the best book is Dr Robert Burns, The Feeling Good Handbook. It is brilliant and used by many psychologists. Also see for good anxiety work sheets and information.
All I can say is CBT changed my life. I had to put in a lot of work, but my panic attacks have been virtually eliminated. I also did relaxation exercise tapes 2 or 3 times every day for a year. I still do relaxation exercises from time to time.
If you are overwhelmed by information, remember this: control your breathing and you control panic. If you manage to regulate your breathing it is impossible to get a panic attack. Breathe in slowly through your nose pushing your tummy out. Breathe out slowly and for a bit longer through your mouth. Do not breathe rapidly or shallowly (in the chest area).
You might find yourself thinking “this won’t work”, (like I did), but stick with it! I’m sure with a little time and determination you’ll get over the panic. Good luck!