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panic attacks
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for anyone that has them - if you feel them coming on, what are the best avoidance techniques? How can you prevent them advancing any further?
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I suffer from panic attacks and anxiety. The best way I have found to deal with them is to just try and tell yourself that you know its all made up in your head and that its not real and try and think of something positive. Also breathing slowly and deeply. If you get them at night I have found its easier if I don't do anything to stimulating just before I go to bed. If you read or watch an intense film it can stimulate your brain and start you thinking about things before you go to sleep. http://www.anxietypanic.com/ has lots of info.
Breathing techniques have helped me (the one where you hold your breath for 10 to 20 secs then breath out slowly, stimulates the vegas nerve apparently). I also found the 'no fear' attitude towards them has helped. 'So what if I have an attack? I'm not going to die.' sort of thing. I was in catch 22, the fear of having another attack brought on the attacks!!
Breathing is good for when you have them, but I have found that exercising and having a gym routine has helped as it helps to disperse adrenaline and cortisol from the system... These are all to do with the 'fight or flight' response....
Along with your gym routine, try meditation - you need to do this over a month or so to see any sort of results though, so don't be discouraged if you don't see results straight away.
Avoiding panic attacks can mean you need a lifestyle change; changing diet, etc, so be prepared for that.
Hope that this helps!
I have suffered from Panic Attacks since I was 7, I am now 24 and still get them,I been to counciling and everything. I found the best way to get rid of them is to tell your self everything is ok, And tell them to go away because you do have controll of them, Try breathing in to a Brown paper bag, and try Kalms, I used to get them really bad, where they would stop me from going on holidays and Going shopping on my own etc, I have managed to congor most of my fears.I have to Just do things slowly and take my time.
http://www.nomorepanic.co.uk is a good website
If I feel a panic /anxiety attack coming on at night I put my hand on my tummy and breathe really deeply so my hand goes up and down (so you dont just breathe from your chest) this apparantly relaxes your nervous system - I must admit I tried the holding my breath for so long and just found I got really desperate for breath which made things worse.
If I feel one coming on during the day I immediatley do something different to divert my attention from it - don't forget no matter how bad they can be they can be overcome - lot's and lot's of people have them so your not alone
I went for hypnosis - no chatting about your 'problems' al I did was lay down, close my eyes and she put me in a 'trance' and told me tobe more assertive and calm etc... I did this for 8 sessions and I have had 1 panic attack since and that was about 9 months ago. It isn't for everyone but it worked for me.
In this instance Chazza the AB editor is right. You really need to go and see your doctor. They will provide a sympathetic ear, and help you find a solution to your problems. It may be through medicine or counselling, but you should not ignore your attacks. They are a state of mind, but as you know can be very frightening.
Don't put off seeing a doctor. And I wish you all the best in the meantime.
Don't put off seeing a doctor. And I wish you all the best in the meantime.
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