Tips for stopping panic attacks in social situations

Hitting the panic button is no laughing matter to the 1,200,000 Americans who suffer from severe anxiety attacks, points out Robert P. Baker, a psychologist with Ochsner Clinic, New Orleans. 

Victims suddenly may experience intense, overwhelming terror for no apparent reason and suffer such symptoms as rapid heart rate, which many people incorrectly assume is a heart attack, perspiring; breathing difficulty; flushing; cold, clammy hands; shaking; dizziness and disorientation; and a feeling of impending doom.

Some panic attacks may occur in regard to a specific activity, such as going to a mall, waiting in line, or another similar, non-provocative situation. Others are unprovoked to the extent that people are merely walking or riding along and they are stricken. Once panic attacks start, people become extremely afraid of them recurring.

Victims often tend not only to avoid the place or situation where the initial attack occurred, but related places or situations as well. For example, someone who had an attack in a mall may be reluctant to go where there are crowds, such as sporting events.

DON'T PANIC, LITERALLY

Tips for stopping panic attacks in social situations;

STAY CALM AND FOCUSED. UNDERSTAND THAT THERE IS NOTHING PHYSICALLY WRONG WITH YOU. BREATHE NORMALLY. DON'T FIGHT THE FEELING. LET IT HAPPEN. IT WILL NOT HURT YOU. IF POSSIBLE, FIND A QUIET PLACE TO CALM DOWN. TELL YOURSELF, "THIS IS NO BIG DEAL, I KNOW WHAT THIS IS, I CAN HANDLE IT." REMEMBER: IT WILL PASS.

UPON THE FIRST SIGN OF A PANIC ATTACK FOCUS YOUR ATTENTION IMMEDIATELY ON A NEAR BY OBJECT AND BEGIN TO DESCRIBE IT'S FEATURES EX: COLOR, TEXTURE, WHAT IT'S MADE FROM ETC. THIS WILL CONTINUALLY DISTRACT YOU FROM THE ATTACK.

IF YOU  BEGIN TO EXPERIENCE A PANIC ATTACK IN A ROOM, DIRECT YOUR EYES TO ALL FOUR CORNERS OF THE WALLS, ONE CORNER AT A TIME.

JUST AS A SOLDIER WILL BREAK HIS/HER OWN FINGER DURING EXTREME PAIN TO DISTRACT THEMSELVES, YOU CAN DO THE SAME THING...WITHOUT THE BROKEN FINGER OF COURSE. A SIMPLE DISCREET PINCH TO THE SIDE OF YOUR STOMACH OR BACK OF THE NECK (MAKE IT LOOK LIKE YOU HAVE AN ITCH) CAN DISTRACT YOU FROM YOUR PANIC ATTACK.