What to do right now during a panic attack
PANICATOR is a free app to distract yourself while a panic attack passes. It works on your phone and on your computer, installs as an app and also works offline. It is not a treatment and does not replace a health professional.
What is a panic attack
It is a sudden wave of intense fear with physical symptoms: racing heart, sweating, trembling, shortness of breath, dizziness or tingling. It is the body's alarm going off when there is no real danger in front of you. It feels awful, but the attack itself is not dangerous: it does not make you crazy or make you lose control.
How long does it last
It usually peaks within a few minutes and comes down on its own. Typically it passes in about 5 to 20 minutes. Fighting it tends to drag it out; letting it pass while you distract yourself helps it fade.
What to do right now
- 4-4-6 breathing. Breathe in through your nose counting 4, hold for 4 and let the air out slowly through your mouth counting 6. Repeat for several rounds. A longer breath out calms the body.
- 5-4-3-2-1 technique. Say out loud 5 things you see, 4 you can touch, 3 you hear, 2 you smell and 1 you taste. It brings you back to the present.
- Distraction. Give your head something else to do: a joke, a challenge, a game, singing badly. With humor, because the attack has no idea what to do.
- Remind yourself it passes. It's unpleasant, but it goes away. Loosen your shoulders and plant your feet on the floor.
Call 112 (or your local emergency number) if you have severe chest pain, fainting, severe difficulty breathing or any doubt about what is happening to you. If the attacks keep coming back, see a health professional.
My experience (not medical advice)
Quien hizo esto lleva más de diez años con ataques de pánico. La medicación que me pautó mi médico me ayudó a cortarlos. Después, un libro me cambió mucho: The Power of Now, by Eckhart Tolle. For me, the key was living in the now. This is my experience, not medical advice, and it does not replace a health professional.
El poder del Ahora (castellano) · The Power of Now (English)
Que facer xa nun ataque de pánico
PANICATOR é unha app gratuíta para distraerte mentres pasa un ataque de pánico. Non é un tratamento nin substitúe a un profesional sanitario.
Que é un ataque de pánico
É unha onda repentina de medo intenso con síntomas físicos: corazón acelerado, suor, tremor, falta de aire, mareo ou formigueo. É a alarma do corpo disparándose sen perigo real. Séntese fatal, pero o ataque en si non é perigoso.
Canto dura
Adoita chegar ao máximo en poucos minutos e baixa só. O normal é que pase en uns 5 a 20 minutos.
Que facer xa
- Respiración 4-4-6. Inspira polo nariz contando 4, agarda 4 e solta o aire amodo pola boca contando 6. Repite.
- Técnica 5-4-3-2-1. Di en voz alta 5 cousas que ves, 4 que podes tocar, 3 que oes, 2 que cheiras e 1 que saboreas.
- Distracción. Dálle outra cousa á cabeza: unha chiste, un reto, un xogo, cantar mal.
- Lémbrate de que pasa. É desagradable, pero vaise.
Chama ao 112 se tes dor forte no peito, esvaecemento ou dúbidas. Se os ataques se repiten, consulta cun profesional sanitario.
Qué hacer ya en un ataque de pánico (resumen)
PANICATOR es una app web gratuita (humor bruto, +18) para distraerte mientras pasa un ataque de pánico. No es un tratamiento. Un ataque de pánico se siente fatal pero no es peligroso en sí y suele pasar en pocos minutos. Prueba la respiración 4-4-6, la técnica 5-4-3-2-1 y la distracción. Llama al 112 si tienes dolor fuerte en el pecho, desmayo o dudas. Si los ataques se repiten, consulta a un profesional sanitario.