Forgive yourself. Panic attacks are heinous, and anybody would want comfort and to hit the reset button, get back to solid ground after an experience like that.
Some things that really help me when I'm out of control (I don't have panic attacks, but I'm anxious by nature and going through a lot of stress right now):
- Meditation. Whatever that means to you, but devote a half hour per day. More, if needed. I also use a meditation/relaxation tape when going to bed, lulls me right to sleep when my mind is spinning, without stuffing myself with food, which I might have done in the past, just to get sleepy.
- Eating low-carb, higher protein: basically lots of low-fat protein and veggies. Really grounding and stops the mood/energy swings.
- Taking a walk. 20 or 30 minutes, nothing ridiculous.
- Finding a few things I feel good about having done today. Make a list of what I'm doing "right," or how I helped somebody, or what is I am doing well, or counting blessings. Focus on what is going well in my life. Keep coming back to that focus when I want to eat badly or otherwise "sedate" myself.
Basically, I guess all this stuff is under the category of "gentle self-care." Hang in there.
If you're going through hell, keep going.
-- W. Churchill
You can't wait for inspiration. You have to go after it with a club.
-- J. London
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