ways to treat my panic attack

[Mbennett]

Hi,
Sometimes I have panic attacks during random times of the day and at times at night. There will be periods of time that I will go without having a panic attack for a long while and then there are those times it comes back especially hard at night. As embarrassing as it sounds, I wake up with my heart beating out of my chest and then If I am really worked up, I just feel so panicked and end up going running outside my house. This is a main concern for me because there are times my husband is not here because he is in the military. I have lived through an abusive life previously with my family in the former years and I know this is a big contributor to my panic attacks.What are some suggestions or things I can have in place to help me calm down or not even run outside. Please no judgement, it is hard to open up about this to anyone so I figured I would ask on here. I plan on traveling out of state and need to have a plan in place a panic attack happens and it gets so bad that I end up running outside. TIA

[pamodgal1982]

The only thing it will help you is to Come your self down and relax.Breath out breath in.Prayer,therapy Those are things That will help you.I was Suffering from Panic attack as well.the only think is left is Anxiety.

[Helena788]

Hi,

Nothing I read in your post is out of the ordinary. I can relate to the abusive household but the why's don't really help us in the present. I used to have terrible panic attacks a few years ago. What helped me was telling myself mantras that helped calm me down. Things like feelings are not the truth. Off course it won't help you get over a panic attack but it helps you accept the physical sensations.

Most of tend us to do everything to avoid the things that make us panic but the best way to overcome this is to do exposure with the things you fear so you can come to accept the sensations you feel and eventually, with small steps, do the things you used to do.

Have you ever looked into cognitive behavorial therapy or group therapy? It helped me a lot. If that's not an option you can always look into the Linden Method which was a lifesaver for me. Feel Good Reviews has a review (feelgoodreviews.com/reviews) on the program. Hope this helps :)

Do you also have certain things that trigger your panic attacks? Maybe sensations in your body or certain thoughts about what you're feeling?

[animonster]

Do not feel embarrassed or ashamed, it's just how you deal with your panic attacks. I am the complete opposite I have to be in a tight confined space preferably with blankets and pillows. Too much space and is an overload, we all go through this differently.  Maybe instead of running outside you could fan yourself with a paper or open the windows instead. Also I have a habit of packing around my medication as sort of a safety blanket. This may help you just knowing you have a way to calm down in the event that you do have an attack. As for sleep I highly recommend getting a stuffed animal or favorite pillow,  as childish as it sounds it's a comfort to know that you have it. Also just a dog or cat in general would probably be excellent at relieving some of the stress and pressure.  I hope this helps and remember you are NOT alone.