remove yourself from the situation and breath in for the count of 3 and out for the count of 5

When my anxiety is bad I find it helpful to be alone typically in a quiet setting. Sometimes getting out of the home helps for short period. Feelbetter .

http://www.nlppati.com/articles/end-panic-attacks.shtml

i listen to upbeat music, and talk to myself even if i have to lie to myself. i tell myself good things that fit the situation. i am a little bi polar and its what they taught me to pull myself out of a depressive mood. when your manicy u listen to slow music, for deppression upbeat. it does something to ur brain. works for panic too.

Breathe.......... first and foremost................... you have to slow your breathing down................. I have panic disorder so i get how you are feeling.

try to go to a quiet place and lay down if you can.. take deep breaths in slowly.............. breathe out slowly........... better yet..... if you can.. get outside.. one of my triggers is staying home alone, so if I can get outside and just look around I tend to feel alittle better....

call a friend? listen to some soothing music if you can. Do something to engage your brain into thinking about something OTHER THAN thinking about feeling panicked. trust me .. I know it isn't easy and I also have xanax so I may sound like a hypocrite right now. I hope you feel better..............

I also know you can relaxation music online to listen to.

big big comforting hugs sweetie.

LMT

Thanks for the replies and the hugs...

Still feel anxious, but not as bad as earlier...thanks again, Y'alls suggestions really did help...

I think I'm just going to get ME something to eat and maybe catch a movie!

Many thanks, again...

OH GOD...HELP ME PLEASE...

...it's happening again!!!...

OH GOD...I JUST FEEL SO DAMN ANXIOUS!...

FUCK!...SHIT!...DAMN!...WHY IS THIS HAPPENING TO ME!!!....

OH GOD!...SOMEONE PLEASE HELP ME!!!

AAARRRGGGHHHHHHHHHHHHHHHHHHHH!!!!!!!!!!!!!!!!!!!!!!!!

When I used to have panic attacks, I would make myself sit down or lie down, and BREATHE. Count seven in, hold for seven, and out for seven. Hold, and breathe in for seven.

Feelings can be really frightening, but they will not kill you. They come to pass, not fo stay.

And if you are in a physically dangerous situation, LEAVE!

I agree with Bob, if you ever feel physically unsafe, please leave. If you can. I used to lie down on the bathroom floor. I know it's strange. But by lying down on the bathroom floor, I connected to the history of my family, the safety of being clean, the feeling of being relaxed from showering, and I just looked at the history of my family in the bathroom... the room they have always been the healthiest with good memories. If you can find a space in your home where your family has made almost only good memories, or the most good memories. And lie down on solid ground, looking at reminders of days of old like growth marks on the wall, mascara marks on linoleum from dropped wands, pencil or pen marks, pet stains... you might be able to escape for a bit? it's what i do to remember that it can get better because it did in the past. sorry, just hope what i do gives you any ideas.

you are in my thoughts, sweetie. *gentle hugs*

Thanks again for the replies and suggestions...

I'm still struggling with anxiety...but thankfully, I've never been in physical danger...my husband is emotionally abusive but he has never ever laid a hand of me...and I really don't think he ever will, as long as I don't and I won't...

the anxiety is due to my health, and the failure of our marriage...I just feel that way about everything in my life!...anxious! and sick...and tire....and frustrated with everything and everyone!...especially ME!