In panic?  Do This NOW!

First, tell yourself with conviction, "Panic will not harm my body or make me go crazy; panic will go away soon, as it always has; soon I will be feeling better.

Second, take three slow, deep breaths, pushing out with your stomach as you breathe in.

Third, count backwards from 100 by 3's as quickly and accurately as you can, not losing concentration.

Fourth, immediately walk up and down your basement or second floor stairs three times, while breathing deeply.

By now, about four minutes have passed and you should be less anxious by half. If you want to lower your level of anxiety more, recite or sing silently to yourself your favorite song, both words and music. Do it!

 The Explanation

When in panic, you must act effectively, and not take more time to brood or worry. That is why this explanation comes now, not at the top of this page. It helps to give yourself at once brief reassurance that is truthful and to the point. Then, by using what is called diaphragmatic breathing, you get enough oxygen to make up for your shallow breathing and building up of carbon dioxide, which causes unpleasant symptoms of lightheadedness and dizziness. Diaphragmatic breathing also reflexively slows respiration, heart rate and overall metabolism.

By counting backwards, simple as it is, you stop a viscious circle of worry - anxiety - alarming body symptoms - more worry. Counting backwards distracts you from paying too much attention to your body and from worrying about your situation. Last, by walking vigorously, you drain away much of the excess muscle tension and excess of powerful stimulants and hormones that go through your bloodstream. You also remove yourself from the immediate situation, which probably contributed to your anxiety.

From now on, do this four-point program before you get all the way to panic, at the point where you feel you are losing control. Then you can prevent panic from starting. You can do this anywhere, as often as you need. You can get good at it. Here's how:

The Time-Out Method to Prevent Panic

If you think of your anxiety on a scale of 0 to 10, where 10 is panic, then 6 is about where you start to feel like you are losing control. Weird sensations take over, such as shakiness, choking or lightheadedness. 

Now, at level 6, is the time to act by taking a time-out, deliberately stepping outside the situation you are in and going to a safe place.

1. Don't rush, walk at an average speed to a safe place.
2. Immediately do diaphragmatic breathing, while walking.
3. Find proven distractions to do in the place that feels safe, e.g. games, window shopping, magazines, etc.
4. If your safe place allows, do something vigorous like walking, lifting, climbing stairs, cleaning, etc. to drain muscle tension.
5. When your level of anxiety has dropped in half, from 6 to 3 or 5 to 2, go back in the situation. Your level will stay low.

Effective Relief

The effectiveness of the Time-Out Method comes from the natural ability of your body to rid itself of the many natural stimulants that are the immediate cause of panic, by not adding alarming thoughts or running away from the situation. (see Causes for more details)

Need help getting started?

Many in panic need help getting started, help with a particularly troublesome hurdle, or help in finishing up with their panic or phobia.  How do you find effective help?  See Treatments for details in finding the most effective help for your panic, as well as specific questions to ask when seeking a qualified professional.  If you would like more information about Dr. Raynard - The Panic Doctor - visit the Credentials page.  Dr. Raynard is available to help even if you cannot make a visit to his offices for an appointment. Visit Contact for more information on how you can schedule a visit with The Panic Doctor.

To be panic free is a reasonable hope,

no matter how long or severe your attacks have been.