Try not to obsess over the fact that you had an anxiety attack. Believe me, the whole anxiety attack started with a single thought of yours. You don't want to get into the circle of the fear trap, since it was your first one. It was just your fight or flight kicked on that gave you the sensations that you were in some sort of danger, though you weren't, and it's completely harmless. Try to tell yourself that it is just adrenaline and it will not hurt you if it happens again. I think one of the big mistakes that once we feel that first sensation of fight or flight, we scan our bodies, frantically searching for the next sensation and when we can't find an explanation for it, we begin catastrophic thinking. Then, we try to resist the panic which only makes the sensations stronger. Don't try to avoid anything that made you feel anxious, it will only make your fear of it happening again stronger. Trust me, you are going to be okay.

Hugs.

It's only temporary and it will go away. Just ride it out. Try to think of other things and keep yourself busy. Your brain is trying to distract you with these symptoms. Just keep telling yourself it will pass and you'll be ok. It's a temporary sensation and just breath in and out. Keep your mind occupied with happy things. You'll be ok. Just don't let the anxiety be the center of attention. We've all been through it. Don't let the anxiety win. Don't stay in bed. Get up and get dressed. Take a shower. Go to work. Just stay strong!

As mentioned, action alleviates anxiety...and distraction of the thought is the first step forward.

The fear of the fear itself is the hardest part to just push through, once you do that, the levels even out naturally.

My first panic/anxiety attack was one of the scariest things I've ever experienced. I was completely convinced I was dying. I was 16 and made my friend call an ambulance. I didn't die, though...and you won't either. It's going to be okay *hug*

The problem with anxiety is that it's a cycle. You have a horrible attack and then you become afraid of having another attack which fuels your next attack. Now, before you start worrying about worrying, remember that you have control. You have a lot of power over this.

When you feel anxiety coming on, try doing things that make you happy - that make you feel warm and fuzzy inside. Don't let your mind fixate on negative thoughts about injury, death, sickness, anxiety, etc. If you notice yourself obsessing, find something to distract yourself with. I watch funny movies or do crossword puzzles or call my friends.

I know it's easier said than done, but if you keep up with it it really will help. I still have mild anxiety problems now and again, but I haven't had a panic attack in over 8 years. I remind myself that it's just anxiety and nothing bad is going to happen.

Good luck and I hope this helped a little!

I remember mine very first panic attack, too, and I agree with Beth that it was the scariest thing ever. I have been able to cope with mine by telling myself that it's only panic and it's not going to hurt me. I also found that drinking water has helped me, as does distracting myself with something like a crossword puzzle or word search or something like that. Hope that helps. You are not alone. *hugs*

I think the first thing to do is make sure this is not a super simple issue that can be resolved quickly.

About 30% of people have the MTHFR gene mutation which makes it difficult for them to convert folic acid into folate. Folate is a B vitamin critical to neurological function and people with the gene mutation tend to have super low folate levels. They can also have low B12 levels which can wreck havoc neurologically. A doctor can do a blood test for your folate and B12 levels as well as for the MTHFR gene mutation.

If you have the mutation, you just take a special sort of folate (and/or B12).

I found out I had the mutation a year ago and after 40 years of anxiety attacks, I started on the methylized folate and haven't had an anxiety attack since.

If that's not the issue, propranalol might help. It regulates heart rate so that the chain of anxiety is broken before it can start. It can also help resolve anxiety attacks.

If you just can't stand the feeling of anxiety, xanex, klonopin or ativan can be used but they are tranquilizers so you might wind up falling asleep.

Beyond pharmaceuticals, meditation helps, a soothing bath, a cup of tea, calling a friend. And there are crisis lines you can call as well.

That being said, a lot of people will have one or two anxiety attacks in their whole lifetime and that's it. It's a very common issue and there are tons of solutions.

I have anxiety but have never had a panic attack but 2 of my children have. my daughter recently had her first one out of the blue. she was in horrible shape and her obessing about it and why it happened caused her anxiety level to last for a couple of days. she did go to the ER and found everything was fine. for me with the anxiety, I find exercising helps me a lot, it gets rid of the tension, stress or whatever may be holing up inside and reading too helps. personally I have tried the breathing and I must be doing it wrong as I get dizzy. you can control this, when you feel the start of anxiety get up and do something, anything, it will keep your mind busy with something else. hugss