That's exactly what i do, did it today at 11:30, at work, half a 0.25 Xanax. Legs were weak, pulse was high, BP up . Coming down now.

Distract yourself. Name five things you can see, five things you can feel, five things you can hear, five things you can smell. Keep lotion in your drawer for these times so you can rub some on and distract yourself. Online you can find ones like peppermint, pine...more masculine scents. Different scents go a long way for me. Good luck, lots of support.

Hold your breath and slowly release. do some walking around too! I get bad panic with intrusive thinking so I understand. Also, focus on getting through the panic and seeing yourself being okay.

You say it happened for no reason, but what happened just before it? How is life going for you? What was happening just before this attack? Are you doing well at work? Are you managing to pay the bills?

There's usually some sort of trigger for an attack, somewhere, and defusing those triggers can be half the battle.

Thank you everyone who took the time to send some kind words or advice. I am doing ok and have managed to calm down and hopefully have a peaceful rest of my day.

Summerbabe's post was good . And it reminded me : my sister was given advice by a (friendly) p-doc...he said sit and have a brown paper bag to blow in .

Something called hypervenilation exists . I don't understand it very well , but it has something to do with oxygen/carbon dioxide balance . That balance has to be okay or U can be affected adversely .

Umm , " netdoctor.co.uk/ask-the-expert/a4338/breathing-in-and-out-of-a-paper-bag/ " . . is a link for this .

hope this helps ,
I've had enough panic attacks ... sheesh . . . . :( ! ! !
-- Paul , Indiana

It sounds like you are taking positive coping skills to help yourself, and that's good. Be careful about the Xanax, it's addictive. You might want to check out EMDR (It stands for Eye Movement Desensitization and Reprocessing). It uses a special type of light that is focused on the eyes, and it flashes in intervals. This is done in conjunction with a psychotherapist who is specially trained to do EMDR. It reprograms the brain so you can remember things that may trigger your symptoms, but the memories become separated from the emotional connection, so the thoughts lose the power to trigger negative reactions. It has been very successful for people who have PTSD, panic attacks, phobias, and for people who have been traumatized by abuse. If you want to get more information, you can contact the EMDR International Association. Their phone number is: 866-451-5200.
Good luck and God bless.

Challenge the Anxiety. Talk to it, tell it to run it's course and that you are not afraid of it. In other words have fun with it. But talk yourself through it. EX: Come on anxiety bring it on stronger! I am not afraid of anxiety and you can not hurt me. Geesh I wish this anxiety would get worse. I was told one by a psychologist to talk to it, don't be afraid of it, play with it, ask yourself what is the worse it can do.....exactly nothing. Yes it is uncomfortable but you can do it!!! My heart goes out to you, I have suffered from panic/anxiety for a long time. Also I liked what Zoe said. Distract yourself if that is possible. Just remember anxiety can not hurt you, you won't die from it, you have been being strong for to long for everyone else. It is created from stressors. Remember it will pass even though it doesn't feel like it will. I know it's scary, but you know what? It can't hurt you, keep telling yourself that. I use to run to the ER thinking I was dying. Don't let it control you. Easier said than done I know especially in the midst of an attack. But know you are not alone.

Hi Robert, its Ray. Anxiety is easily fixed when you understand it. Coping strategies are not enough. You need to get to the drivers. I am a therapist. I treat this successfully with hypnotherapy, EFT meditation, breathing and yogic tools. Can skype sessions with you. In the meantime I have a special meditation mp3 you can download. It's free here https://allstressmanagement.com/blog/

Best,
Ray