I just had a conversation via private message about what to do about panic attacks that made me think yet again about what's gotten me through them thus far.  The frequency and power of mine seem to fluctuate.  Lately, they've been coming on more often again and coming on harder.  In my own experience with them, that will pass, but in the moment memory doesn't serve me that well.  That's the definition of panic, after all--to be overwhelmed in that moment.

Something that's helped me has been the advice at this site, since the 10 ways are numbered neatly so I can follow them in a panic.  If I don't, in my own particular case my panic attack escalates to vomiting, and if I'm at work that not only ruins that moment, but half of my work day with it.  That's what I've been dealing with in the last week or so.  It helps me if I can lessen the escalation some. I lost a really good job years ago because I couldn't de-escalate, which led to a divorce, bankruptcy, and losing my home.  A refresher is always in order, then, at least for me.

http://www.anxietycentre.com/anxiety-tips/stop-anxiety-attacks.shtml

Numbers 2 and 3 on the list of 10 help me the most.  What about you?

"2. Stop scaring yourself – As we mentioned above, anxiety attacks are mostly caused by being afraid. So being afraid of anxiety attacks is one of the most common reasons why anxiety attacks sustain…and why people develop Panic Attack Disorder. Since fear is the most common reason why anxiety attacks occur and persist, refusing to scare yourself removes the main reason anxiety attacks occur.

When you eliminate fear, you eliminate the most common cause of anxiety attacks. Yes, you can learn to stop scaring yourself. This is the second most powerful way to eliminate anxiety attacks.

For example, rather than thinking, “Oh my gosh, this is awful. What if I completely lose it?” Use more affirmative language such as, “Ok, this doesn’t feel good. But it’s just my body’s emergency response and it will end as I stop scaring myself.”

Or, instead of thinking, “This is awful. I can’t stand it!” Think, “This is what a high degree stress response feels like. Many people go to great lengths to feel this. It’s a normal part of the body’s survival mechanism. It’s not dangerous.”

Or, instead of thinking, “What’s causing this horrible feeling? What if I’m dying or having a complete breakdown?” Think, “This feeling can feel strong, but it’s not dangerous. All bodies react this way when we think we are in danger or are overly stressed. It’s not something to be concerned about. It will end soon and I'll be fine again.”

Taking charge of your thinking puts you in control of your body’s emergency system. As you get proficient at taking control, you can completely shut down anxiety attacks and prevent them from starting.

3. Calm yourself down – Similar to point two, calming yourself down shuts off the mechanism that causes anxiety attacks. Calming yourself down ends the stress response. Then it’s just a matter of time until the body uses up or expels the remaining stress hormones.

The more you calm yourself down, the faster the anxiety attack will end and the sooner you’ll feel better. Keep in mind that the physiological, psychological, and emotional changes resulting from a minor stress response last for approximately a few to ten minutes. A high degree stress response can last for twenty to thirty minutes or more. You want to keep yourself calm until the body recovers from the active stress response. This means you may feel the physiological, psychological, and emotional changes in the meantime, but that they will all end as the body recovers from the active stress response.

Calming yourself down is another sure way to end, control, and prevent anxiety attacks."

What helps you de-escalate a panic attack?  Can you share it or post a link to it?