I have found that my coping strategies are much the same to get me through a panic attack or through a spell of crushing intense pain. It all boils down to the same type of thing.
You have to Relax your body and mind!
Weather your freaking out in panic or over whelmed in pain, you have to find a way to relax the body. Being relaxed eases the pain and the panic. Easier said then done right? Well, I spent a solid six months back in 1995 programming the word, “RELAX” into my mind while I was deeply relaxed in meditation. What this did, over time, was make it easier for me to relax in these given situations. I see the word in my mind while I take a slow deep breath and my body relaxes to the meditative state.
I am going to tell you how to do this: First of all you need to meditate. The easiest way to do that for a beginner is to follow a relaxation meditation CD where it will guide you to deep relaxation. When you become comfortable with meditation, you will no longer need to be guided and you will be able to take yourself into a meditative state. I wanted the horrible Panic attacks and Agoraphobia to stop! I felt deathly ill 24/7! I read everything I could find on panic attacks and I created my own plan. The most important thing is to make yourself do a meditation Every Single Day, whether you want to or not! Spend the first week just listening to the guided meditation and allowing yourself to get used to becoming relaxed. Then in the second week, you want to see what ever word you want as your trigger word, one that you will use when you need to relax. When you are in the deep relaxed state, see the word of your choice clearly. Doing this in every meditation, every day, over the next three weeks. I found it quickly became useful, but in order to create a habit, you need to do it daily for 21 days. When ever you feel the panic or pain beginning, see your trigger word and breath in a slow deep breath! It does work! The key is making yourself do this every day! I found that meditation made my panic disorder much more manageable! It did not make it stop or make it never return, but I felt better on a daily basis and I was able to gain control easier. Meditation is by far, the most important thing you can do to help with panic attacks as well as other disorders.
No matter what your disorder is, nothing comes without work. It takes time to create the coping skills you need. If you can dedicate yourself to just 20 minutes a day for a meditation, I know you will see a difference. There is no cure for many disorders. What we have to do is find ways to cope with them. I just hope this helps someone. I know it has helped me get through so many panic attacks and intense pain spells.