Posted by: Bethany Davis | February 5, 2010

How to have a Panic Attack

Let’s be honest, we all have moments of psychosis. Take Brian for example — he felt compelled to take a bite out of this leaf one day after church. Despite momentary lapses of sanity,  I can’t say I have a desire to develop a new disorder…

Which is the reason I found this interesting section in my textbook for Psychopathology: Exercises to Create the Sensation of Panic. Why this is in a book on how to overcome a psychological diagnosis, I don’t know.

It served for a good laugh and diversion from my studies and thought it was worth sharing!

1. Shake your head loosely from side to side for 30 seconds.
2. Place your head between your legs for 30 seconds and then lift it quickly.
3. Take one step up, using stairs or a box or a footstool, and immediately step down. Do this repeatedly at a rate fast enough to notice your heart pounding quickly for a minute.

4. Hold your breath for as long as you can or about 30 to 45 seconds.5. Spin in a chair for 1 minute. If you have a chair that spins, such as a desk chair, this is ideal. It’s even better if someone is there to spin you around. (this can also produce feelings of nausea)
6. Hyperventilate for 1 minute.
7. Breathe through a straw for 1 minute. Don’t allow any air through your nose. Hold your nostrils together.
8. Stare at a small spot on the wall or stare at yourself in the mirror for 2 minutes. Stare as hard as you can to produce feelings of unreality

I’ve tried number 5, and can personally recommend that it works in creating panic! Pick a couple and let me know how to it goes!



  1. or #9: be a college student 😉

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