Im a white female 38yrs old having panic attacks what can i do when i feel like im starting to have one?

Take a time out: Concentrate on your breathing & try to breathe more slowly (using your abdominal muscles to draw in breath rather than your chest may be particularly effective). If you have a benzodiazepine (valium, klonopin, (clonazepam) ativan, xanax) take it. Being able to recognize you're about to have one is the 1st step to controlling panic attacks in cognitive behavioral therapy. Ssri antidepressants also work.

Do Nothing: The single best thing to do, believe it or not is to try to not react or repsond in anyway. You should allow the anxiety to 'wash over you, ' if you can do this consistently, you can become desensitized to the anxiety and the panic attacks will stop. It's when one does things to undo the anxiety, the body doesn't have a chance to get over the panic on it's own. Doing this method, the panic stops.

Panic: Desensitization thru meditating, plus breathing exercises, should bring relief.

Panic: Breathing exercises work, also self-talk & reassurance until the attack subsides. Gaining control is the goal.