Panic

I've been suffering panic attacks on and off since I was about 18. I have been having some really bad attacks for about a month & just need some re-assurance that my constant need for taking a deep breath & tight chest is normal. I just had a week off work with my husband which was lovely but I've now got to return to work & as I've suffered a few attacks at work I'm in this cycle of thinking as soon as I get to work I will have another one!! Its not just work where I've had them though but I work with clients all day so this does make it hard if I'm suffering whilst with someone who's paying me for a treatment. The tight chest & constant need for breath are my main symptoms which i can normally control until in a situation i.e work, social occasions then I am much worse! I've been prescribed beta blockers & I have some diazapam but I'm nervous to take them as I've heard they slow down heart rate & also i need to be with it to do my job! My doctor did listen to my chest & tested me for asthma & I was all clear. I'm also on list for cbt but until then any advice would be great.

[greenlydia]

It's great that you're signed up for therapy, that will be the best thing you can do for yourself. I'm just sorry you must wait to begin.
Your symptoms are classic for anxiety................very, very normal, and I applaude you again for checking with your doctor to rule out an organic cause for your symptoms.
Please do not be afraid to take the medications your doctor has perscribed for you. He has obviously checked your heart and would not put you on this med if there was the slightest danger. Diazepam is a good choice to take the edge off your anxiety. Since you are nervous about taking it because you must be "sharp" for your clients, try taking it on your days off to see how you respond to it. Feeling tired is the biggest complaint about diazepam, but not every body feels that. (I promise you won't be a blubbering idiot)
The fear of having another attack where we've had one in the past is also extremely normal. But you can't avoid work, so you need to work on avoiding the type of thinking that leads to an attack. Ane you will during therapy. Until then you could research some techniques to help you relax when you feel yourself getting "that feeling." Breathing really DOES affect us, especially if we're hyperventalating, and we usually are not even aware we're doing it until suddenly we feel lightheaded and numb and our hearts are pounding so we assume something bad is happening and not that we've just done this to ourselves because of how we've been breathing...............whew! So proper breathing is REALLY important and some Yoga stretches because we're all bunched up and tight and I'm big on "self-talk," really positive self-talk where you reassure yourself that you're just feeling a little anxious, but you're doing these things (breathing, Yoga, talking) to help center your thoughts and you're going to be just fine in a minute. It took some practice, but it was so much better than all the negative things that use to fly around in my head, it was chaos in there, which just made the panic worse.
Going back to your meds, if you have questions/concerns, call your doctor and discuss them with him. I think in the short term, until you get your therapy going, they will make your life so much less stressful...........and that's a good thing.
Let us know how you're doing, OK?
You'll be fine!
Peace
Greenlydia

[Lucky7874]

Hi greenlydia, thank you for your reply yesterday! I decided to take one of the diazapams after reading your reply whilst at home with my hubby & it reassured me that its definitely anxiety I'm suffering rather than some awful lung disease!! Within half an hour I was feeling relaxed & the tight chest & constant trying to get deep breaths was gone!! I know its not a long term cure for my on off bouts of panic attacks/anxiety but at least it will help short term!
Thank you VERY much again for your very kind & helpful reply.
Lucky

[hava]

This pranayam, breathing technique will relax you. Do it eveyday, first thing in the morning before breakfast, for 15 to 20 minutes. You can also do it for 5 minutes before a client meeting. You will feel the difference in days, and then review the medication requirement.
Build up your timing gradually.If you feel tired or dizzy, stop and resume after one minute.
Anulom Vilom –
Close your right nostril with thumb and deep breath-in through left nostril  
then – close left nostril with two middle fingers and breath-out through right nostril  
then -keeping the left nostril closed  deep breath-in through right nostril
then - close your right nostril with thumb and breath-out through left nostril.
This is one cycle of anulom vilom.
Repeat this cycle for 15 to 30  minutes twice a day.
Children under 15 years – do 5 to 10 minutes twice a day.
You can do this before breakfast/lunch/dinner or before bedtime or in bed. Remember to take deep long breaths into the lungs.You can do this while sitting on floor or chair or lying in bed.
While doing anulom vilom, keep your eyes closed, concentrate on the third eye (point in between the eyebrows).

[Lucky7874]

Thank you very much for the  breathing technique you posted to me. I've done it 3 times since yesterday & although I've only managed a few minutes each time it definitely helps! I will persevere with it & aim for the 15-30 mins you recommended.
Thanks again