Managing Anxiety Attacks With Movement And Diversion

You may have become aware that thoughts of a panic attack start when you are doing little more energetic than having another cup of coffee.  If this is the case, to start controlling panic attacks, move around if you can and find a distraction as fast as you start to feel uncomfortable.  

If you’re in a meeting, turn to a new page and begin to write a letter / account of the meeting so far / shopping list / anything which gets you moving, however slightly .  Pass around the water jug, or ask for it.  Offer to open the window, or close the curtains.  If you’re at a party, go in pursuit of a 1942 claret / plate of oysters / fascinating person.  It may be a futile search for any of them, but at least it becomes you moving and directs your attention away from yourself.  

Without knowing why, during my panic attacks I found great relief in jumping up and down, or running furiously on the spot, pumping my legs like a racing cycle rider sprinting at the gun.  Being a non-exercise type of person I was rather bemused that I should want to do something which was so uncharacteristic, but it actually did assist in alleviating the panic attack symptoms.  Now that I know they’re simply due to too much adrenalin that has prepared me for probably intense exercise ( fight or flight ), it makes sense that I should let my body respond in a way that was applicable for it.  

Running round the block could have been equally useful in burning off this excess action fuel – adrenalin.  A buddy of mine, Brian, also reported finding that physical activity was helpful : ‘At work, going for a stroll round the building would help’.  You could like to try doing something the same when you next have an attack, to see whether it’s got a beneficial effect on you.  

Another proposal is to milk the availability and social acceptability of private stereos.  Wearing one while walking round the supermarket, listening to your fave, ideally calming, music may be a means of providing yourself with a pleasant distraction.  You could also play back a recording of your own positive self-statements and affirmations.  Commercially available relaxation tapes may be of some use, too.  Try it out.  It may or may not work, but you may come to no harm in trying, and if it does help you handle complicated situations it might be just what you needed to break that cycle of panic attacks.

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