Deep breathing exercises! They are great and you must practice! Also remember constantly that you will not die from this and feelings are not facts!!! Your body is over stressed time, to find time to step back and calm your mind!!
Yes, extremely stressed. Thank you so much for your response.
Get a "happy place" in your mind....sit quietly, close your eyes and breathe...FOCUS on the happy place...not the attack...hard to do...practice, practice,practice!
Splashing cold water on your face helps. My mom said a dr once told her to bite into a cold apple. when i have full blown, nothing helps. I have however, learned to sit and breathe and they will be shorter....once you realize you are not dying, they will shorten.
Knowone knows more about anxiety and panic than I do. Unfortunately, I suffered on and off for years, and still do from time to time, but thankfully it can now be controlled.
What works for me, and could also work for you is simple slow breathing excercises. Find a nice quiet spot, a couch, on the floor, or a comfortable chair, and focus only on your breathing. When you are inhaling notice your tummy rising, and when you are exhaling watch it fall again. Try this for a few minutes at least or for as long as you can, it should relax you, this is called abdominal breathing, when we are anxious we normally don't breath this way, instead we tend to breath very high and tight up in our chest region, which only makes the panic and anxiousness a lot worse.
Meditation, and visualisation are another two forms of really good winding down techniques. Also drinking cups of camomile tea, is also very helpful.
I hope I was of some small help to you. PM me anytime you need advice on this or anything else.
Get better soon,
make sure you are breathing correctly not too little not too much.
know- its just adrenaline being released in your body. this is normal, (just most people only have it released in the "fight or flight" moments)
the adrenaline is what makes all your symptoms happen (heart, pulse, mind, body)
as I said this is a normal reaction to the adrenaline.
tell your self, everything is fine, it will be gone soon.
also, dont jump up or do anyting frantic, just stay seated down, *welcome the feelings in*, dont try to fight it, learn to do this, this will make it faster (trust me 13yrs experiance)
if you have someone there with you let them know ahead of time if your having a panic attack not to ask you if you are ok, as this will make it worse, tell them to just talk to you normally, trying to change subject so you are not thinking about your self and body. just different conversation.
anyway this stuff I've learned has helped me.
I totally agree with you when someone asks "Are you okay!?"
It makes you're panic attack increase greatly!
Breathing excersises help lots, but you do need to practice, practice, practice!
Also, hot showers help me alot. And just laying down in bed... Even exercise helps alot.
Usually when I get a panic attack, it leaves, but then im stuck with this OVERWHELMING feeling of anxiety... and this lasts for 2 weeks at a time. It sometimes gets so bad where I have to go to the Dr. and get a little something to take the edge off.
Good luck with everything.
Remember, you are not alone. =)
I havnt had a panic attack/anxiety spell for over a few months now! AMEN! =)
A panic attack is basically your body hyperventilating.
To help return breathing to normal if you are having an attack then breathing in your own breath via a paper bag or even cupping your hands over your mouth and nose and breathing in the CO2 will automatically relax the body. You should breathe in for 15 secs using your cupped hands or a paper bag and then breath normally for 10 seconds and repeat until abatted. This is what is recommended for first aid.
if you are on the brink of an attack then i agree a shower is always good and i find breathing in after putting a few drops of olbas oil on a tissue helps me.
hope that helps,
the best and only way for me is to start eating as fast as I can.. over eating will pump nutrients into your brain.. a bowl of brussel sprouts will ground you really fast..I believe panic is caused from malabsorbtion of nutrients.. but what do i know..
My Therapist always says to sit down and do some deep breathing from the abdominal area. She even has a plaque she made that says "BREATHE" in her office.
Catch them early. Learn to recognise the little signs of getting panicy. That feeling in your solar plexus, the world getting a bit alien, or the sky feeling heavy (everyone is different so learn what your signs are) and do some yoga or relaxation before it gets that far. I still get caught out though and I find distraction best. Anything to keep your mind latching onto something to blame the panic on and make it worse. Count backwards from 100 in sevens. Something that takes a bit of concentration and breathe. I tell myself it's just a panic and it will pass. I'm prescribed tranquilizers to take when I get a full blown attack, but I'm from the UK. I don't know what the US attitudes are to them and they don't agree with everyone. For more long term help I do yoga and relaxation everyday to keep my stress levels down. If I panic it only means I'm not taking care of myself properly and need to take time to do just that. Hope this helps, I'm afraid finding what works for you is just part of it. Try everything and good luck.
Would you please post a link or URL where medical literature that states the method you listed? I'd greatly appreciate it. Thanks.
"To help return breathing to normal if you are having an attack then breathing in your own breath via a paper bag or even cupping your hands over your mouth and nose and breathing in the CO2 will automatically relax the body. You should breathe in for 15 secs using your cupped hands or a paper bag and then breath normally for 10 seconds and repeat until abatted. This is what is recommended for first aid."
no problem. see below. its advice given for st. john's ambulance on the treatment of panic attacks. i've just completed my refresher course. of course i paid more attention during this segment as I experience panic attacks.
hope that works if not type st john's ambulance/first aid/ hyperventilation into a search engine. hope it helps, SA
if you dont have a paper bag, your cupped hands will have a similar effect. thanks.
I have noticed that if I eat, my body responds better to panic, especially something like peanut butter bread, which has been known to produce a calming affect. Other forms of protein are helpful as well, like a cold protein drink. Before I became vegetarian, a nice juicy steak would do the trick:)