I get a lot of physical symptoms of anxiety. I have panic disorder, but knock on wood, I haven't had a full blown attack for about 3 and a half years. When I feel something coming on, I do my deep breathing no matter where I am, and I also remind myself that the more I focus on the symptoms, the worse they are going to be. I also do regular exercise and listen to a meditation cd that involves repeating positive affirmations and breathing exercises.
most of the time I can talk myself out of a panic attack, they may be a few tears but it works. I Take a deep breath and say to yourself you are fine, everything is going to be ok. Its just a panic attack..you've had many, stay carm and take some deep breaths...if I feel I need to cry I do, sometimes I feel a lot better after a good cry...I don't alway have a support person around to talk me through so I try to be my own coach..hope this helps!!
Happy Thursday everyone...
Try the suggestions above. And KNOW that it will pass. Deep breathing. Postine thinking. Self talk
Your welcome! Trying to explain anxiety to a person who has never experienced it themselves, it's hard to explain how and what your feeling inside, why your crying for no reason. I've had anxiety for many years, I try to void Doctor visit because every time I go they want to push medication..So to this point I have tried to deal with it myself...
Welcome!
What a great idea! A kind of daily encouragement thread! I love it!
One of my most successful coping methods is distraction. That doesn't work QUITE as well in the event of a full blown panic attack, but does work with a less severe anxiety.
Also, another technique I've found very helpful is progressive muscle relaxation. It takes a little practice, but it's definitely helpful IMO. If I feel panic welling up, I do this with certain muscles, and the feeling of the muscles relaxing calms me, quite quickly actually.
Here is a link to some great info about PMR:
http://prtl.uhcl.edu/portal/page/portal/COS/Self_Help_and_Handouts/Files_and_Documents/Progressive%20Muscle%20Relaxation.pdf
Hope that helps someone. Looking forward to seeing more ideas! Thanks again Jed for the great suggestion!!
I had a few panic attacks today but was able to calm myself down. I have a super support system.
Good idea. I did have an attack today. I have 2 buddy's that understand me & eml me right away. Then talk me down. Plus going outside helps. Swimming.