What should i do when the anxiety attacks start in social situations?

Posted 5 months ago

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gemstonejem

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i have an anxiety dissorder and learnt a technique to calm myself down through specific breathing patterns.
try this:
-find a clock with a seconds hand or a stop watch. (you can try carrying one around just incase.)

-count how many breaths you take within 30 seconds( inhale + exhale = 1 count)

-double it. this is your anxiety breath count.

-on average you are supposed to have a normal resting breath count of 10/1min

-now, inhale counting to three (1 mississippi 2 mississippi ...etc.)

-exhale counting to three.

-do this for 5 minutes

-now breathing how you normally would, count how many breaths you take in 30 seconds like before (inhale+exhale=1 breath count)

by now you should have distracted yourself enough and concentrated enough to have calmed down. at least to have halved your original anxiety breath count.

hope this works for you.
xxx

Posted 5 months ago

Other 8 Answers to What should i do when the anxiety attacks start in social situations?

allofus	Posted Jun 8th, 2009 at 12:26AM Try and get by yourself, sit down, try and breath normal. Breath in through the nose and out the mouth if you can. Try drinking some water or punch, no alcohol or caffeen. Remember the attack will pass soon so do not focus on it, just ride it out. Rated: +1Vote for this!
Duana	Posted Jun 8th, 2009 at 12:31AM For me once they start I am lost to the world- I don't have any senses to do anything (mine are panic attacks). But if you just have anxiety and you are fully aware of it I would say excuse yourself, go to the washroom, or get a drink of water and as you come back you will calm yourself down- then you can concentrate on keeping that feeling when you are with people. If your attacks are like mine I would say you will have to tell someone about it and tell them to watch for when this is happening to you. Once they see it they can help you 'snap' out of what you are feeling and come back to reality. It really works wonders if you have a good friend who understands. Rated: +1Vote for this!
Jelicaldom	Posted Jun 8th, 2009 at 12:36AM If you don't have medication for these situations, why not? My husband suffers from severe PTSD and there are wonderful meds out there now that have helped him enormously, plus a counselor that he sees once a month. If it weren't for those things, I couldn't take him anywhere. Until that happens, I would make my excuses and quietly slip away to someplace quiet where you can be somewhat or completely alone. Try some deep breathing and meditation exercises as well. Eventually, these things will hehelp, but you need to keep trying and definitely don't isolate yourself. Take care. Annie Rated: +1Vote for this!
EndlessMeghan	Posted Jun 8th, 2009 at 1:47AM Find the bathroom and take as much time as you need in there. Most times I perch on the toilet to curl up and take the next bunch of time to find my composure. Get your breathing down and maybe splash some water on your face. If I can, I project myself enough so I feel a bit surreal and pretend I'm someone else for a while. An odd way to go about it, but this has worked for me for quite a few years. -Endless Rated: +1Vote for this!
MrsIcb4rP	Posted Jun 8th, 2009 at 2:09AM have you tried taking st. johns wort? Rated: +1Vote for this!
HotPinkGirl	Posted Jun 8th, 2009 at 5:49AM I like gemstonejem's answer. But I might add that distraction is what can help. Looking up or down or changing your focus, sometimes helps the attack. Focusing on anything else other than how you feel at the moment usually works. Rated: +1Vote for this!
imahag	Posted Jun 8th, 2009 at 4:00PM Take a deep, slow breath and think to yourself that this will pass. All is well Rated: +1Vote for this!
qazrazl	Posted Jun 8th, 2009 at 4:00PM The breathing exercises and meditations that gemstonejem offered will really help, I was going to say the very same thing. Also, try adding any mantra. If you give your conscious mind something to repeat you are distracting the stress/anxiety center. It can be a proverb, an affirmation, a mantra from yoga class, even a favorite lyric. When anxious, I used to focus on 1 song from first note, all lyrics and ending with me being calmer. Rated: +1Vote for this!

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What should i do when the anxiety attacks start in social situations?

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