Are You Sick?

When to Call for Panic Attack

Care Advice

What You Should Know about an Anxiety Attack:

• During an anxiety attack, you may feel overwhelmed by fear. You may even feel that you are dying.
• Anxiety often happens with depression. People with anxiety may have intense feelings of anxiety, fear, worry and/or panic.
• The symptoms (anxiety, fear, worry and/or panic) will often stop in less than 30 minutes.
• Here is some care advice that should help.

Take Actions that Will Help You Relax:

• Do anything that has helped in the past.
• Since fast breathing is often part of a panic attack, deal with that first.
• Once breathing is under control, the panic attack will often end.
• Lie down in a quiet place. Relax each muscle in your body, from head to toe. Take deep, slow breaths. Think about something pleasant. Pretend you are in a favorite place.

Slow Your Fast Breathing:

• Getting control of your breathing will often stop the anxiety attack.
• Focus on your breaths. Slow down to 1 breath every 5 seconds (12 per minute). Try to breathe quietly instead of deeply.
• Try to do belly-breathing instead of chest breathing. Move your belly button out and in, versus raising the shoulders up and down.
• Breathe through your nose with the mouth closed.
• Note: breathing into a paper bag is not recommended. It can make the attack worse.

Anxiety Attacks - Find the Triggers:

• Try to find the events or triggers that bring on anxiety attacks.
• Keep a diary of attacks. Write down what happened just before the attack started. Include details of where you were and what you were doing. Also write down the main symptoms, how long it lasted, and what helped. Look for patterns.
• Avoid events and triggers that make you anxious. If these can't be avoided, you will need to learn how to cope with these times.

Prevention - Reduce Future Anxiety:

• Talk to someone about events that trigger the anxiety. Learn how to cope with these triggers the next time they occur.
• Practice how to relax through meditation or yoga.
• Exercise each day. Being active helps manage stress.
• Get enough sleep: at least 7 hours each night. You can cope with stress better if you get enough sleep.
• Reduce stress by changing your expectations. We often set our expectations of ourselves very high. Quiet your inner critic.
• Learn to say "No." Be realistic about what you can achieve.
• Focus on what you can control (not what you can't control).
• Plan time and activities that will allow you to relax.
• Ask for help when you need it. It may be that a friend or co-worker can help. Your doctor may also advise you where else you can get help.

Avoid Caffeine Products:

• Avoid or reduce drinks with caffeine in them. Reason: it is a stimulant and can make anxiety worse.
• Examples are coffee, tea, colas, and energy drinks.

Resource - National Alliance on Mental Illness (NAMI)

• If you are already in treatment, call your mental health provider.
• If not, call your doctor or find a local mental health resource.
• NAMI Helpline is an information and referral source for finding local mental health programs. Their toll-free phone number is: 800-950-NAMI (6264).
• NAMI is not a 24/7 crisis line.
• For urgent mental health crises, call the 24/7 Suicide and Crisis Lifeline: 988.

Call Your Doctor If:

• Anxiety attack does not end within 30 minutes using this advice
• Anxiety or panic attacks occur often
• Anxiety makes it hard to work or do normal activities
• You want to talk to a doctor or therapist
• You think you need to be seen
• Your symptoms get worse

Remember! Contact your doctor if you or your child develop any "Contact Your Doctor" symptoms.

Disclaimer: this health information is for educational purposes only. You, the reader, assume full responsibility for how you choose to use it.