What do you do once you’ve started to panic How do you calm yourself down

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What can panic attacks
actually do to you?

Panic attacks can feel like imminent death, insanity, fainting, or some other terrible loss of control. So it’s helpful to know something about what a panic attack can, and can’t, do to you.

If you have anxiety attacks and phobias, it can be very hard to believe that you’re not in danger. Panic is an effective Trick, and is very good at convincing you that you are in danger.

Don’t struggle to be sure. That’s not the way out of the panic problem. If you try to be 100% sure, with no doubts or “what if. ” thoughts in your mind, you will never get there. Panic attacks create worry within you, but just because you worry, doesn’t mean you’re in danger.

Read through this material and keep an open mind. Compare it to your history with panic. Don’t struggle with it. If you find it hard to believe, leave room for your doubts. Browse through other parts of the site, and come back to have another look in the near future.

Let’s consider the typical fears of a person having an anxiety attack.

Fear of Dying

You think you are dying of a heart attack, or perhaps from lack of air. It feels that way, as best you can tell, since you haven’t died before, but neither one happens. This is what makes a visit to the Emergency Room with a panic attack such an unsatisfactory experience. It’s not a life threatening emergency, just an imitation of one.

The chest pain you experience during an anxiety attack is real, not imagined. But it’s pain in your chest muscles, not your heart. Those muscles hurt because you’ve been breathing in a way which makes them tight and tense.

The sensation of not getting enough air is also due to the shallow breathing. It’s uncomfortable, but not dangerous. You have ample air to live on, and even to talk.

The way to soothe these symptoms is by switching to belly breathing.

Fear of Going Crazy

Many people think that, if you get afraid or anxious enough, you will “go crazy”. But you won’t. Veterans of hundreds of attacks can tell you, they believed it each time and it never happened.

If you have an anxiety disorder, you will experience recurrent episodes of anxiety until you’ve found a solution. But that’s what you will have, anxiety. You don’t graduate and move on to something else. It doesn’t matter how many anxiety attacks you have, you don’t accumulate enough credits to trade up to psychosis. You won’t “get promoted” to schizophrenia!

Fear of Fainting

This is a very common fear among people suffering from panic attacks. First, here’s a little background.

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People think of fainting as belonging to the same category as heart attacks – a terrible physical calamity. But fainting is actually a valuable way the body protects itself.

Do you know what causes a person to faint?

It’s caused by a sudden, significant drop in blood pressure. When blood pressure drops this way, there is a chance the brain won’t get enough blood, because it’s at the highest point of the body. That’s no good – your brain needs a steady supply of the oxygen the blood carries. So when your body can’t get enough blood to your brain because of low blood pressure, it protects you by bringing your brain down to the blood. The faint ensures a blood supply to the brain by bringing your head down to the ground.

If we had our brains in our feet, there wouldn’t be any such thing as fainting, but tap dancing would probably be banned.

Here’s the key point: What do you think is happening to your blood pressure during a panic attack?

It’s going up. Probably not a lot, but it’s doing the opposite of what you need to faint. So it’s extremely difficult to faint during a panic attack. In order to faint during a panic attack, you need to have some other physical circumstance or condition which lowers your blood pressure to such a degree that it overcomes the increase.

It’s not impossible, but extremely rare. Some people have a condition, called a syncope, which can result in a faint during panic. If you have such a condition, you would probably have a history of actual faints (not “almost fainting”, actual faints) by the time you’re in your thirties. Some people have what’s called a Blood Phobia, and they can faint when they see blood. That’s not an uncommon condition, but it’s very different from Panic Disorder.

In more than 20 years of treating patients with Panic Disorder, I’ve seen four who had actual fainting episodes. Certainly it was of little comfort to them that it was so rare and, if you have a history of actual fainting episodes, you have to learn how to manage them and protect yourself. But if what you have is a history of fearing a faint, of feeling like you were about to faint, of thinking you just narrowly dodged a faint, and so on, in the absence of any actual fainting episodes, then what you are troubled by is a fear of fainting in the absence of any actual fainting.

While fainting almost never occurs, the fear of fainting is extremely common among people with Panic Disorder. This is because people often feel dizzy and lightheaded during a panic attack, and mistakenly associate this with fainting. People who have never fainted in their lives will say “it feels like fainting”. That’s part of the Panic Trick. These sensations are the result of shallow, labored breathing, and have nothing to do with fainting. A good belly breathing exercise will quickly clear up these sensations of feeling lightheaded and dizzy.

Public Humiliation

People with Panic Disorder often fear that they will act in such a crazy, “out of control” manner that others will fear and loathe them, and avoid them thereafter.

However, there’s usually very little about a panic attack that’s visible. While you may feel like you’re “out of control”, you’re probably still walking in an ordinary way toward the exit of the supermarket, or the theater, or wherever you happen to be.

In my experience, most people having a panic attack continue to act in an ordinary and amiable way, showing no particular sign of external distress, even as the panic rages within them. It’s usually hard to tell when a person is having a panic attack. If they don’t tell you, you probably won’t notice.

This often causes conflict in the family, when loved ones say things like “You look okay to me”, but this is why these fears of public displays typically don’t come to pass. You may well feel embarrassed. You may feel sure that others are secretly laughing at you, or thinking that you’re weird. You may worry that you will look, and act, so bizarrely as to be driven out of society and left to live with wolves. But this is another part of the Panic Trick.

What Can Panic Attacks
Actually Do to You?

They scare you. You get scared, real scared. They fill you with Discomfort, and trick you into reacting as if you’re in Danger.

And if you don’t get some good information about Panic Disorder shortly after the first attack, you’re likely to start developing ongoing fears of having more attacks, and to develop phobias.

That’s the real danger of Panic Disorder. It can lead you to become so fearful and phobic that you give up many ordinary and enjoyable parts of life.

How do you calm yourself down before final exams?

I am a uni student and always have problems with final exams. They are worth 50% of my grade but no matter how well I know the subject I away get stressed and freeze. Any suggestions

8 Answers

well u might have “exam fever” kinda so just tell urself that they r jus exams n come n go there is no need to get stressed so just relax ur mind get all the “bad” thoughts regerding exams n read well also sleep afer readin any subject n ur brain’ll register it well . soooo best of luck.

  • Login to reply the answers Post

First and foremost, you should always take breaks in between studying that way you will be able to retain the information better. Next you should get enough sleep the night before and eat a good breakfast the day of the exam–that should help you concentrate better. Lastly, always try to find time to skim or review before the exam. The more you reread information the more likely its harder to forget it! Good luck!

How do you calm yourself down when you’re incredibly angry?

How do you calm yourself down when you’re incredibly angry?

I wrote a hub about it, “Starve Fury,” but I’d like to hear your suggestions on the matter.

Count backward from 100 to one, if that doesn’t work, drive to a remote location and scream out all the things the bother you.
Hope this helps,

I usually just stop what I’m doing. Close my eyes. And take 5 deep breaths while saying “calm down”. Works for me at least!

I feel you think about how good your life is and how bad it can go if you react on that anger.

Well being angry can make things worse than they already are in most cases. Try and keep a clear conscience or things could get worse cause of anger.

Run as fast as I can or take a cold, cold shower or if I’m not too angry just breathe deeply for a moment and tell myself that this is not where I want to put my energy in.

I always try to remember that I’m in control of my own thoughts and actions. Sometimes when I find it difficult to control my anger, I just start talking. When you actually listen to yourself out loud hopefully you’ll be able to hear yourself and understand how ridiculous you sound. Also, admit to your own mistakes.

We need to understand that when we are angry that means we are not in control over our emotions or our actions, but something/one outside is controlling us. I just decide that I am my own mistress and i will not let this trouble me. I choose to respond (act with reason) than react (act emotionaly)
It is a question of choice. I then focus mind my mind on calming things (for example visualize/ create mental imagery of a calm place with attention to detail) and hang around there until i am in charge and make some self affirmation about my rational being.
Responding is better than reacting!!

There are several techniques that can calm you when you are angry and it depends on the person and you may go through a couple techniques to find your niche. Counting, slow breathing, closing your eyes and thinking of something pleasant, walking away. I do not recommend anything that continues the anger such as punching a wall or something that intensifies the anger.

Sofs is the answer I prefer here. If anger is so intense that you feel you might react physically – head outside and start walking. Let off steam. But note the mind chatter. All the self-talk about why you’re angry will only add fuel to the flames.

Once you’ve calmed down a bit you can then examine why you were angry. After all, you felt the emotion that you felt, not the other person. It’s your problem. They probably only triggered it. They perhaps ‘bruised your ego,’ or ‘insulted your self-image.’

This self-image which flies into a temper, or gets hurt in an emotional way is not the real you. It is the made up you- made up by your identification with your thoughts and the feelings which accompany them. Once you truly understand this, you’re on your way to getting rid of them.

What do you do to calm yourself when your toddler has a meltdown?

by Marissa 8 years ago

What do you do to calm yourself when your toddler has a meltdown?My son is hitting the tantrum stage of toddlerhood, which can drive any mother crazy. I simply leave him in a safe area of the house and play some music until he calms down. What do you do?

Anyone have any tips for calming yourself down naturally?

by Iontach 9 years ago

Anyone have any tips for calming yourself down naturally?I’m so stressed.

what you will do to calm yourself when you are so pissed off with somebody. pl

by NikenDiana 9 years ago

what you will do to calm yourself when you are so pissed off with somebody. please advise..

Do you say hurtful things when you’re angry?

by Anna 7 years ago

Do you say hurtful things when you’re angry?When you are fighting with your significant other do you say hurtful things purposely? Do you think it is okay?

What are some practical things you do to control your anger?

by Yvette Stupart PhD 6 years ago

What are some practical things you do to control your anger?While anger is a normal emotion, it could be destructive if allowed to get out of control. What helpful steps do you take to manage your anger?

Rather than slam a door or throw things, how can a person physically vent anger

by Ebonny 5 years ago

Rather than slam a door or throw things, how can a person physically vent anger in a positive way?i.e. in a way that gets the frustration or anger out in a physical way that doesn’t create a bad atmosphere or cause undue concern to those around you – particularly if they are nothing to do with the.

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Аудирование в формате ЕГЭ – Вариант 2

Предлагаем попробовать свои силы и выполнить полное аудирование в формате ЕГЭ. Ответы и полные тексты к аудио даны в спойлерах. Здесь представлен вариант 2.

Задание 1

Вы услышите 6 высказываний. Установите соответствие между высказываниями каждого говорящего А-F и утверждениями, данными в списке 1-7. Используйте каждое утверждение, обозначенное соответствующей цифрой, только один раз. В задании есть одно лишнее утверждение. Вы услышите запись дважды.

1. It’s good to have a part-time job when you’re a university student.
2. Problems with time-keeping are not always the student’s fault.
3. University students have lots of new expenses to cope with.
4. Learning to do chores is part of university life.
5. Asking your parents for money while at university can be difficult.
6. Your class schedule can vary significantly at university.
7. Managing your freedom is a responsibility you learn at university.

A – 4
B – 7
C – 1
D – 6
E – 3
F – 2

Speaker A: I wasn’t a lazy kid at all. I studied hard and got good marks in my exams. I never missed football practice and participated in extra-curricular activities. But now that I’m at university, there’s one thing I realise I never learnt how to do – wash my clothes! Now that Mums not here to do it, I’ve had to sort of work it out on my own. Needless to say, a few of my white T-shirts now look pink!

Speaker B: At university, no one’s around to tell you that you need to stay at home and study That’s something you have to learn to do yourself. There’s lots of temptation to go out and say to yourself, “I’ll study” later. But take it from me, that’s a bad mistake to make. You’ve got to stay on top of your priorities. It’s just as important to put your free time into a specific schedule as it is your study time.

Speaker С: I never seem to have enough money as a university student. My parents send me a few pounds here and there, but I’ve largely been left to fend for myself Luckily, I’ve been able to manage my studying and take on a few hours at a local cafe. It’s a good way to make some extra cash, and it keeps me from going out too much, which is how I would spend most of my money anyway!

Speaker D: As a high school student, life was fairly simple. I can say that now, looking back on it! You went to school at 9 am, left at around 4 pm, and that was the end of it. Now, at the beginning of every term at university, I have to sort through a list of classes that occur at all different times of the day. On the one hand, it’s very flexible, but it makes sticking to a routine a bit more difficult.

Speaker E: Money can be a real problem for university students. That’s certainly no big secret! You’ve got to pay for expensive books for every subject. And what about your meals? Mum and Dad aren’t there to pick up the tab. And if you have your own flat, there will be rent and all sorts of bills. I live in a hall of residence, so having my own place is another year away for me yet. I’d better start saving up!

Speaker F: I’m lucky that I have all of my lectures in the afternoon. It means I’ve got the mornings to do my studying and my chores. But sometimes it’s a bit difficult to get from one class to another. My last two Friday lectures are at opposite ends of the university. I’ve only got 10 minutes to get from one to the other, so you I’ll see me running down the street on occasion! I’m often late, but I can’t help it!

Задание 2

Вы услышите диалог. Определите, какие из приведённых утверждений A-G соответствуют содержанию текста (1 – True), какие не соответствуют (2 – False) и о чём в тексте не сказано, то есть на основании текста нельзя дать ни положительного, ни отрицательного ответа (3 – Not stated).

A) Amy is on her way to do some studying.
B) Amy had to knock on her brother’s door more than once.
C) Amy’s brother refused to turn down his music when she asked him to.
D) Amy didn’t like the kind of music her brother was playing.
E) Amy’s mum is always home when Amy gets home from school.
F) Amy’s parents don’t do anything to help the situation.
G) There’s only one bathroom in George’s home.

A – 2
B – 1
C – 2
D – 3
E – 2
F – 2
G – 2

George: Amy, what’s the matter? You look very upset. Is everything OK?

Amy: Hi, George. No, everything’s not OK. I’ve just had a horrible argument with my brother. I should be studying right now, but I decided I’d go for a walk and let off some steam.

George: Oh, dear! What happened? Do you want to talk about it?

Amy: Well, I was trying to do my maths homework when Jeff decided it was time to play some really loud music. I went to his room to tell him to turn it down, and he ignored me when I knocked on his door.

George: Oh, how rude! What did you do?

Amy: I banged on the door again, really loudly this time. I thought I was going to punch a hole in the door! He finally answered, so I calmly requested for him to lower the volume.

George: And did he?

Amy: Yes, he did. Very nice of him, wasn’t it? So, I went back to my bedroom, but two minutes later, the volume returned. It’s so unfair, he always does things like this when Mum and Dad aren’t home, and he does it to annoy me.

George: Are your parents out a lot? My parents hardly ever leave home it seems.

Amy: My dad works late, so we don I see him until supper. Usually when I get home from school, my mum’s home, but occasionally she’s out late too. Really, my brother and I don’t fight that often, but it tends to happen when he knows he can get away with it.

George: Do you tell your parents about it when he does things like that?

Amy: Every single time! They warn him not to do it anymore, but he doesn’t really get punished. Usually he’s just told to be nice to me, and he says he’s sorry, but I know he doesn’t mean it!

George: My sister and I fight over the bathroom. Well, it’s because she spends so much time in there getting ready every morning, or when she wants to go out. I end up having to use my parents’ bathroom sometimes. I wish I had my own!
Amy: It sounds like we’ve both got difficult siblings! Well, I’m going to continue my walk. Thanks for listening to my complaints!

George: Good luck with your brother!

Задание 3

Вы услышите интервью. В заданиях выберите правильный вариант ответа. Вы услышите запись дважды.

Rhonda says with a raw food diet,…
1) food must remain completely cold.
2) chicken can’t be included.
3) the concepts are difficult to understand.

What was Rhonda’s diet routine like before she switched to a raw food diet?
1) Very similar to now.
2) Extremely unhealthy.
3) Much more traditional.

Including beans in a raw food diet…
1) requires certain preparation.
2) is impossible.
3) is not advisable.

What difficulty does Rhonda mention with preparing raw foods?
1) The length of time required.
2) The lack of recipe choice.
3) The difficulty in obtaining good flavour.

Rhonda says freezing foods …
1) changes the nutritional value.
2) ruins the food.
3) is a necessary step.

What is true about Rhonda as a result of her raw food diet?
1) She feels better mentally.
2) She regrets her decision.
3) She feels more active.

Rhonda thinks it’s terrible that …
1) so few people follow a raw food diet.
2) it’s so difficult to follow a raw food diet.
3) some people eat only cooked foods.

1 – 2
2 – 3
3 – 1
4 – 1
5 – 1
6 – 3
7 – 3

Presenter: Hi everyone and welcome to our programme, Healthy Living. With us today is Rhonda McShane, a nutritionist and healthy living adviser. Rhonda, thanks for joining us.

Speaker: I’m happy to be here.

Presenter: To begin with, I’d like to talk about the dieting phenomenon known as a raw food diet, which you follow yourself Can you tell me about that?

Speaker: Certainly. A raw food diet is fairly self- explanatory; basically, you don’t cook anything you eat. This of course means there are certain things you really can’t eat, such as chicken. But the main idea is that no food is heated above 40 degrees Celsius.

Presenter: I see. And how long have you been following this diet?

Speaker: I started a couple of years ago, and I really enjoy it now» although it was quite challenging in the beginning. I was so used to cooking my food, you know, normal things like sautéing veggies in oil, baking casseroles in the oven, and boiling rice and pasta. You can’t do any of those things on a raw food diet. It’s quite a lifestyle adjustment.

Presenter: I’m sure it’s not just eating raw fruit and vegetables, is it?

Speaker: No, it’s not. Actually, I’m not a vegetarian, as I do eat sushi. I also consume dairy products such as milk and eggs, and I eat grains, some beans, nuts and seeds. Now, I know what you’re thinking – raw beans, aren’t they poisonous? Well, yes, the actual bean often is, but we do a process called ‘sprouting’, where we soak the beans and let them start to grow. The new growth is safe and nutritious to eat.

Presenter: Honestly, I would think your options are really limited. Do you prepare a lot of different recipes?

Speaker: Yes. Actually, there are many cookbooks on the market with a variety of raw food recipes. It takes a bit of preparation to make certain things, sometimes half a day. For example, I have a recipe for vegetarian burgers. I make the burgers, then instead of cooking them, I put them in a dehydrator for a few hours, which dries them out. It works on a very low heat, so it doesn’t cook them. Believe it or not, they turn out like real veggie burgers, and are very tasty.

Presenter: What other devices do you use?

Speaker: Anything that doesn’t actually cook the food. You can use blenders and juicers, and you can store food in the fridge, of course. You can even freeze meals, although that tends to lower the nutritional value, and nutrition is one of the reasons I’ve chosen this diet.

Presenter: I was just about to ask … why would someone choose a raw food diet?

Speaker: Well, foods lose a lot of their goodness when you cook them, so I’ve chosen this diet because I think it’s the healthiest way of eating. I can say that I have more energy and am in better shape than I used to be. I admit, though, a raw food diet isn’t for everyone.

Presenter: So what do you recommend people do with their diets?

Speaker: Well, there are some people who never eat raw foods. That means no fresh fruit or vegetables at all. That’s terrible! I urge people to include as much raw food as they can into their diet. People should eat plenty of raw foods every single day. Go ahead and cook your burgers, just don’t forget the fresh lettuce and tomato!

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