Aa
how to deal with panic attack
Can anyone please give some suggestions what to do during a panic attack ( except taking pills) to calm down.
thanks
thanks
yah your ryt...just always think positive..and try deep breathing exercise at really helps me a lot too...i take cymbalta and xanax too...
HEY! Thanks great message... I think I am going to try your technique, I have been controlling my anxiety and depression with positive thinking and prayer, but facing it, its like facing your fears, I laughed when you wrote "Bring yourself on Mr. Panic. Give it your best shot. I am not afraid and this will NOT kill me." That's the key... THANK YOU!
i don't want to rely on medicine since i don't want to be addicted to it. I am new to this thng, i hope i can overcome it at early stage.
i am so scared my life is going to be ruined by this, now it is only few sitution make me panic, how about if it is going to be more and more situations. I can't afford to stay at home and not working.
i am so scared my life is going to be ruined by this, now it is only few sitution make me panic, how about if it is going to be more and more situations. I can't afford to stay at home and not working.
i have panic attack during subway ride or driving only if the traffic stopped. I know it is panic attack, since once traffic or train is moving, i become calm. while i am experiencing panic attack, I feel i am going to die, heart racing, out of breath, dizzy. I think those symptoms make me more panic, since if i am blocked in the train or traffic how can i get medical help if i have passed out.or i am dying
And thank you heather, it is great for you overcome the panic attack. I tried to use some technics, deep breath, thinkabout something else, all not work for me. I worried i will die at that moment, panic won't kill people, but who knows, i always think i may be the first one die of panic attack.
And thank you heather, it is great for you overcome the panic attack. I tried to use some technics, deep breath, thinkabout something else, all not work for me. I worried i will die at that moment, panic won't kill people, but who knows, i always think i may be the first one die of panic attack.
My therapist taught me deep breathing and relaxation techniques. He taught me at the first sign of panic to start this breathing. He also said I needed to learn how to NOT be afraid of an anxiety attack and actually encourage them to "come on." I was terririfed to do this.
Once I was able to teach myself that anxiety attacks would not kill me or harm me, they seemed to go away all together on their own, with NO medication. Of course, this was after some time spent in talk therapy, to learn what my "triggers' were. It was work, but work that I feel saved my life. Anxiety and panic lost their power over me. I took away their power....
I have not had a panic or anxiety attack in over 15 years and to this day not longer need any medication like Xanax. If I start to feel myself becoming anxious, I quickly remind myself that this will not kill me and I should not be afraid. After alot of retraining with the therapist, I was actually able to get to this point in my life and stay there. I learned that anxietyno longer had control over me, because I was no longer afraid of the attacks. I re-trained my mind. It worked for me and I hope something similar would work for you.
I wish everyone that suffers from anxiety and panic could learn this from their therapists. Like I said, it saved my life. Panic is no longer the dreaded enemy. Lord knows the number of times I started to have a panic attack and you could actually hear my verbalizing, "Bring yourself on Mr. Panic. Give it your best shot. I am not afraid and this will NOT kill me." Trust me, after saying that over and over, the panic attack drifted away on it's own. It no longer seemed to have control over my every waking moment. I took away "it's" control.
Best Wishes,
Heather
Once I was able to teach myself that anxiety attacks would not kill me or harm me, they seemed to go away all together on their own, with NO medication. Of course, this was after some time spent in talk therapy, to learn what my "triggers' were. It was work, but work that I feel saved my life. Anxiety and panic lost their power over me. I took away their power....
I have not had a panic or anxiety attack in over 15 years and to this day not longer need any medication like Xanax. If I start to feel myself becoming anxious, I quickly remind myself that this will not kill me and I should not be afraid. After alot of retraining with the therapist, I was actually able to get to this point in my life and stay there. I learned that anxietyno longer had control over me, because I was no longer afraid of the attacks. I re-trained my mind. It worked for me and I hope something similar would work for you.
I wish everyone that suffers from anxiety and panic could learn this from their therapists. Like I said, it saved my life. Panic is no longer the dreaded enemy. Lord knows the number of times I started to have a panic attack and you could actually hear my verbalizing, "Bring yourself on Mr. Panic. Give it your best shot. I am not afraid and this will NOT kill me." Trust me, after saying that over and over, the panic attack drifted away on it's own. It no longer seemed to have control over my every waking moment. I took away "it's" control.
Best Wishes,
Heather
What you DO is conditioned by a number of factors:
1. The social situation. Are you alone? With co-workers? In church? At a movie? What is your typical scenario?
2. How long have you had panic -and, secondarily, how long have you KNOWN it is panic (not something else)?
3. What is the nature and character of the panic? Think you are going to die? Feel faint? Need to run like hell? Feel like you are in an alien world?
4. Do you know the triggers? Any "out of the blue" experiences?
I'm not trying to poke you with a stick, here. The kinds of questions I'm asking are the same you would get in the initial therapy sessions to sort of layout your particular "panic profile." And this presumes -and I DO recommend- THERAPY to help eliminate the prime movers behind the whole miserable deal.
And by the way, what's the problem with the pill? Plenty of people very much want and need that symptomatic relief -you don't?
My point is this: based on the 4 factors above (and others I haven't made up yet) you can sort of "triangulate" on the panic incident, which helps you understand where it comes from and why, in the immediate sense. And you experience with panic guides you to remedial approaches. If you are new to it, then breathing into a paper bag might help; if you are an old hand, then maybe fixating on a person or object or song or prayer or book might help. In general, the more familiar you are with this unwelcome visitor, the better you get at tolerating it.
Until one day, you are just sick of being sick -and you then move toward recovery.
1. The social situation. Are you alone? With co-workers? In church? At a movie? What is your typical scenario?
2. How long have you had panic -and, secondarily, how long have you KNOWN it is panic (not something else)?
3. What is the nature and character of the panic? Think you are going to die? Feel faint? Need to run like hell? Feel like you are in an alien world?
4. Do you know the triggers? Any "out of the blue" experiences?
I'm not trying to poke you with a stick, here. The kinds of questions I'm asking are the same you would get in the initial therapy sessions to sort of layout your particular "panic profile." And this presumes -and I DO recommend- THERAPY to help eliminate the prime movers behind the whole miserable deal.
And by the way, what's the problem with the pill? Plenty of people very much want and need that symptomatic relief -you don't?
My point is this: based on the 4 factors above (and others I haven't made up yet) you can sort of "triangulate" on the panic incident, which helps you understand where it comes from and why, in the immediate sense. And you experience with panic guides you to remedial approaches. If you are new to it, then breathing into a paper bag might help; if you are an old hand, then maybe fixating on a person or object or song or prayer or book might help. In general, the more familiar you are with this unwelcome visitor, the better you get at tolerating it.
Until one day, you are just sick of being sick -and you then move toward recovery.
i don't have panic attack at home, i only have panic attack during subway riding ( while train is stopped for traffic or ..) and while driving in heavy traffic road, the traffic is not moving. I think my panic is caused by getting block in somewhere.
What can i do to ease my panic at that situation, since those it happen quite often.
What can i do to ease my panic at that situation, since those it happen quite often.
for some of us its not all that simple..i was diagnosed with panic 1993..was put on klonopin..was on it for 15 yrs..then now on xanax..i use to have them everyday the what if thinking..the did go away for yrs..but it was always in the back of my mind..there are things i just cant do anymore..learning they wont kill you is the best thing to learn..after 17 yrs starting having anxiety's not really pure pantic..of course im bipolar now,,and not on a mood stabilizer..on celexa........good luck to all!!
I agree with Suzy, keeping busy is a big thing. Just remember when you are having panic attack try to get through it the best way possible, the last panic attack i had was months ago and during my panic attack i kept telling myself "its going to pass", i run outside for air, i take a cold shower. I try not to think to much about things cause it causes me to go into panic. Keep your self busy with thing you like to do, surround yourself with good people also. Keep the negative ones away..
Finding something to do to take my mind off it helps me....sometimes. If I am just sitting around it gives me too much time to think and that just feeds the anxiety. Even if it's just picking up the phone to call someone, grab the vacuum cleaner or get out and go someplace.
Good luck
Suzy
Good luck
Suzy
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