Please need help

[Sean117]

Heart is racing and throat feels like  it's closing up. Don't know what to do to calm down if anyone has any advice please comment. Last week I seen my new primary care doctor and she seen but at the same time I was having a panic attack, so she said either I got to the er or walk around so I walked around outside which helped but still felt my heart and palms sweating cause of the attack, but when I went back into the office I was feeling a bit better so I explained that I needed a refill and a referral to a psych  and reason why I left my old psychs cause he wasn't doing his job and prescribed me something that made my panic attacks worse and when I try to contact him he's no where to be found, so that's why, but my primary care said that I have to make a effort to look for a new psych and she prescribed me my refill on my xanax for only 14 days. I'm going back to my primary care for blood work so I won't to know if I can get another refill cause it take 2 pills a day one for the day and one at night for sleep and that's it I don't abuse the medication or over use the med just as it is prescribed to me. I know it's gonna take small steps for me to get better and I'm not going to rush it and take big steps one day outta time like my wife says, but if anyone has some advice for me on getting panic attacks at night and what u do to keep relaxed and calm so you can be able to sleep please leave a reply and I'll get back to u

[IAmClaire]

Hello,
I don't know how much this will help you but I have general anxiety and it helps me so much that even if it only helps you a little bit it may be worth it.
If you don't have an iPod or iPhone or an apple somethin then I am sorry but i have these apps that help me relax, especially when I feel a panic attack starting. They are called 'Sleep Easily' and 'Headspace'. I find these useful as they are both free and they don't need the internet connection. They are just tracks of people helping you get your breathing under control and calm down. They are brilliant! I would say they are always worth a listen. It is very weird listening to people talking all soft and quiet but after a minute you look past it and genuinely listen to what they are telling you to do.
If you don't have an iPhone or iPod or iPad then YouTube have a few good ones as well. If you reply saying you don't have an iPod or iPhone then I can have a look for you.
I hope you have a nice day. Even if you have severe anxiety then. You are still just as capable of having a good day as the Queen.
Claire

[Sean117]

It's doesn't help and right now things are getting more worse cause I feel out of it

[Embrace123]

Take a deep breath in from ye nose hold it for 5 secs and let out an continue this for abt 5 mins. Put some nice soft ocean wave music on and light a candle turn the lights off and just do the breathing excrise I explained..