For anyone that has panic attacks..How do you deal with them?
I suffered from panic attacks and anxiety for along time now and Im just wondering how much other people with them. . In addition to taking drugs. . . How do you deal with it? What do you do if you are a coming up? Any advice would be great.
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I do this special breathing thing where I press my middle finger to the center of my forehead and put my thumb and ring finger on either side of my nose, then I take deep breath in through my nose while holding one nostril shut, slowly breathe out, and repeat on the other side. I saw it in an old yoga book.
If I catch the panic attack early enough it works. Otherwise I end up having anxiety until I’m so exhausted I fall asleep. Then I wake up feeling hungover.
I pace the floor while having the radio up pretty loud and try to sing along with the song. Singing helps to regulate your breathing.
I text friends or call them.
I lay down and keep repeating to myself this has happened before and I got through it.
I have a small rock that has different feels to it, smooth and rough and if I get one when I am out, I have the rock in my pocket so that I can focus my attention on that.
I have a rubber band on my wrist when I go out and if I need to, I snap it real hard because the brain can’t focus on two things at once and pain will always over take panic.
I try to be prepared just in case.
Well when I used to have panic attacks as a result of having GAD, I would drown myself in a tub of ice cream (the huge Breyer’s party tubs). I don’t suggest you do that. I packed on some major pounds from that.
I suggest exercise. I like to dance, just used to be too embarrassed to do it. I replaced the frozen confection with music and dance and it really got my adrenaline up and helped me calm down a bit. If you blast music really loud and just shake your butt however it goes, you just may forget about what you were even anxious about.
Advice from a clinical psychologist is to breathe in to the count of 3: (one thousand one; one thousand two; one thousand three) each takes around a second to say to yourself, in your mind, and out to the count of 3.
View http://deeplyrelax.com & http://www.deepsloweasy.com/html/intro.htm Note: the controlled breathing only helps with the symptoms, as do medications/herbal remedies. Address the underlying cause, which requires some form of therapy; see your-mental-health.8m.com, below, re anxiety, on pages H, & I. Imagine that the cause of your panic; your anxieties, fears, your self doubts, self recriminations, all the agonizing “I’m-so-Stupids”; every painful “I-can’t-do-it” are huge raging, hurtful bulls snorting and charging at you. You see them coming at you and you hold out your red matador’s cape at arms length and simply let them charge right by. Every time they come at you, hold out your arm with the red cape and let them rage and snort and go right on past. Some people recommend nettle tea, with a little honey. Others use Lavender tea, Lemon Balm, Chamomile, but use no milk or cream with herbal teas, or Valerian (caution: use it for 3 weeks at most!). Know how these affect you before driving, or doing anything dangerous, and it is far better to use the treatments, rather than relying on herbal remedies. Free online PANIC COURSE – http://www.panic-attacks.co.uk also available by email. See the section on panic attacks at http://www.mind.org.uk also Ebooklet form. They recommend letting a panic attack run its course, without doing anything to treat it, so you KNOW you will survive it. The usual maximum is 30 minutes, until symptoms begin to subside.
Also see http://www.anxietypanic.com/signs.html
and http://www.onestepatatime.com (chatroom, and one free email is allowed to their resident expert on joining [free] – more if a paid up member) and http://www.medicinenet.com/panic_disorder/artic… and http://www.squidoo.com/controlpanicattack/modul… and http://panic-attack-over.com and http://www.anxietynetwork.com Practice a relaxation method, daily, and when needed, such as http://www.drcoxconsulting.com/managing-stress.html or http://altmedicine.about.com/cs/mindbody/a/Meditation.htm or http://www.wikihow.com/Meditate or Yoga Nidra, (a series of easy mental exercises only; no flexibility required) at http://your-mental-health.8m.com/blank_11.html
I would really strongly suggest you look into a type of therapy called cognitive behavioral therapy (CBT). It is a type of therapy that looks at your anxious thoughts, and how those translate into anxious behaviors (like panic attacks). By restructuring your anxious thoughts you can actually minimize and even stop your panic attacks entirely.
I know it sounds almost too easy, but it is really effective, it has a success rate of over 90% in anxiety disorders like panic disorder, generalized anxiety, phobias, etc. I have been having panic attacks since I was 5 years old, and no amount of medication was able to help me. I was finally referred by my psychiatrist to a therapist who specialized in CBT, and it has changed my life. That sounds dramatic, but the change has been dramatic, and there is no other accurate way to state it other than to say that my life has changed because of this therapy.
During CBT you will learn how to analyze your thoughts and challenge them. When you feel anxiety coming on you will be able to stop it in its tracks and say, “No, there is no logical reason for me to be scared, there’s nothing frightening about this situation. I may feel anxious but there is no reason for me to be anxious, so I am not going to encourage this feeling by acting as if there was something to be afraid of.” You learn how to sit with your anxiety and eventually wait it out until it goes away. By doing that repeatedly (a process of “exposures”) you eventually retrain your brain to stop having panic attacks, because it learns through repeated exposure that there is nothing to be afraid of.
I was totally unable to manage my panic attacks before, but now I am in control of my anxiety and it is a wonderful, wonderful feeling. All of the little things that most people take for granted, like picking up the phone when someone calls or going to the grocery store or hanging out with people you love, I can do all of those things now without having my panic disorder get in the way. There was a point where I was suicidal because I felt like my life was not a life worth living, not the way I was caged by my anxiety, but now I can live again.
Please look into CBT. It has been a life-saver for me and many other people, and I think it could really help you. Good luck!
One of the most effective methods used is deep breathing. The following exercise will physically, and mentally calm you. Start out by breathing through your nose for a slow 3 count
Then hold your breath for a slow 3 count
And then exhale for a slow 3 count. You can do this as long as you want. It really helps.
If possible have someone you know/trust talk to you and comfort you. Ask him/her to massage your palm while talking to you.
Breathing 8 or fewer times per minute is less likely to trigger the “fight or flight” response, which is the source of adrenaline during a panic attack. Breathe in slowly for 4-5 seconds and exhale slowly for 4-5 seconds as best you can. Good luck.
Positive thinking is so important in life. Have hope and pray about your life. Know that God can help you live a better life if you want Him to help you. You can have a personal relationship with God by saying the prayer below. God is our Creator, all-knowing, all-powerful, eternal, holy, love. God loves us and sent us His Son, Jesus Christ, so we can go to heaven if we know and follow Him. Forever means without end — time on and on without death. Forever is what happens after we die. Either we go to heaven and be with God forever, or we go to hell which is very bad and painful forever. The good people who are saved believers in Jesus Christ go to heaven. The bad people go to hell. We need to know and follow God in this world to get to heaven in the next world. We follow God by loving and obeying Him and loving others for Him. Jesus Christ, God’s Son, is our bridge to God. Jesus died on the cross to cancel our sins. We need to accept Jesus into our life as our Lord and Savior forever to receive God’s blessing and forgiveness plus go to heaven to be with God forever after we die. This is about being a born-again Christian. Faith in God is a gift from God. You can pray for faith in God. Just speak out and ask God for the faith to believe in Him and to follow Him. Some people find faith in God when they realize the beauty in the world is made by God. Evolution can’t explain the world’s natural beauty, for example, the parks in the world, animals, flowers, peacocks, sunsets, butterflies, rainbows, etc. After you have your faith on, you can pray a sinner’s prayer to be a born-again Christian. This prayer is very important and should be said with a sincere heart and faith in God. This is the prayer: “Dear God, I know that I am a sinner and that Jesus Christ is the sacrifice for our sins. I have done the following sins (state these out) and I pray to discontinue these sins. I pray to receive Jesus Christ into my life as my Lord and Savior forever. In Jesus’ name, amen.” I’m Lutheran and I like the Baptist churches too. You could check out a Christian church and also see about their weekly Bible study group as a good way to learn about God’s will for your life. You can pray to God about your daily life and have a Christian church pray for you.