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Overcoming Panic Attacks

Oct 14, 2008 10:28PM - 2 comments

this is from a book im currently writing and i wanted to share this with you guys on medhelp.

controlling a actual panic attack

first you must think clearly
in order to think clearly during panic, you must understand how panic attacks take place

most panic attacks begin in reaction to your thoughts
(i wonder if ill panic today) (i wonder how ill feel) (am i about to have a attack) (i usually panic around this time of day) etc
for panic to grow intense you must be doing 2 things

1. you must closely observe your current experience
2. you must comment on those observations

to reduce the panic you must change either one or both of those acts.

step1. observe why its happining and what caused it.. i feel like i cant breathe, heart is racing, heart is pounding (hurting) i think im gonna die!

step2.  to yourself say ''this happened last time and i didnt die''..'' im gonna be fine''.

step3.  control your breathing.. 5-4-6 method.

don't think negative
...anticipate the worst
...fear the future
...brace for catastrophe
...etc

STAY POSITIVE..

think and observe
calmly interpret the facts (this happens a lot and your always fine when its over)
choose the appropriate action (call a friend) (546 method) (step outside) (what ever works for you)

Observe: Im tense. i feel anxious right now
Interpretation: this is crazy theirs no reason for me to feel like this (all in my head)

Observe: my heart is racing im starting to worry oh my god.
Interpretation: this is NOT a emergency. I can calm my worries and my body

Observe: i feel physically drained today, and i wanted to get some work done
interpretation: if i dont do anything all day ill be angry tonight and feel like a failed again, let me get up and start with small task and see how it goes.

Calming counts to the relaxed breathing and overcoming anxiety

1 sit confy
2 take a nice long deep breath well saying the word relax under your tounge
3 close your eyes
4 with your eyes closed let yourself take ten natural breaths count each EXHALE starting at ten
5 when you reach one open your eyes again, and say that the attack is gone

PRACTICE THIS EVEN IF YOUR NOT HAVING A ATTACK I CANT STRESS ENOUGH HOW IMPORTANT BREATHING IS TO OVERCOMING ANXIETY,

Comments
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by MJIthewriter, Oct 14, 2008 10:51PM
It sounds like good advice. The thing is with me I do notice it does seem true that it starts with thoughts. But often when my mind gets racing I'm so focused on the thoughts racing through my head I don't notice the physical aspect of the attack. Rather I notice my behavior. I'm melting down, starting to cry, pace around the place. Things start looking brighter and less focused.  I start feeling like I'm caught in a nightmare.

It seems for me in the midst of an attack I'm long past the point I can rationalize myself out of it by thought alone.  The best I've found with myself is prevention. If I can catch the thoughts leading up to the attack, then I may be able to hit it off at the pass.  For instance if I'm anxious about being late some place, I have to keep telling myself that it's not going to change anything by worrying. But I have to do that before it escalates.  If I don't then it gets harder.

I've learned some triggers for me:

1. Feelings or fear of being lost, not knowing what direction to go
(Find someone to go with me the first few times so I can become familiar with the route. I also need "social stories" or back up plans for both if things work out or don't work out. Sometimes I need that script.)

2. Using the telephone.
It helps to have a script written out before hand so I know what to say and what buttons to push. I don't phone friends much because it's harder to know what to say then. If I can I try to encourage my friends to email me. I talk better online.

3. Waiting...  There isn't a whole lot that can be done to shorten the waiting time, but having something to doodle on or something I can do to get my mind off helps a little.

4. being late. Sometimes getting there earlier doesn't always happen. I have to reside to the fact I may be late and plan what actions I will do.

5. Can't find x item when I want it. Usually I want objects to appear before my eyes and want them instantly.  If I have to hunt for it I get stressed.  I need to work on removing excess clutter so I can see my objects better.  I also found keeping certain things like my work badge out in the open in one of two spots helps.  That way the object is where I expect it to be. I also need to give myself time to be able to find objects. Trying to hunt for something 10min before work is not that great of a set up. Not only am I setting myself up for anxiety over not finding item, I will be even more upset if I have to deal with #4 + be empty handed....


by kalmkidd, Oct 14, 2008 11:39PM
even in the middle and most severe part of a panic attack relaxed breathing calms you down.. the 546 method will be it. relaxed breathing auto send signals to the brain to slow down in which then slows heart rate, lowers, BP, etc and eliminates your attack.

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