Anxiety & Panic Attacks..?
How To Overcome Anxiety & Panic Attacks Im Having A Hard Time Going Out In Public Because Of This What Are Some Tips or Suggestion You Could Give Me Would Appreciate Your Help Thanx.
So many people breathe thru only the upper part of their lungs, and this makes panic and anxiety worse. To see for yourself, lie flat on your back on your bed and place one hand on your tummy. As you breathe, note if your tummy rises and falls with each breath. If it does NOT rise and fall with each breath, then you are not breathing thru the bottom of your lungs, which is incorrect.
Train yourself to breathe so that your hand rises and falls with each breath. As you practice this, over and over, you will be learning correct breathing, which will be beneficial to your entire body. It will also help to stop the panic attacks.
You need to practice this all the time, until it becomes automatic. You can even practice doing this while riding in a car, sitting at a desk, or whatever. Best wishes to you, my dear.
Comments
Comment from Amanda
Time December 27, 2009 at 8:49 pm
Distract yourself and focus on your breathing. Breathe in for five seconds, hold for five seconds, breath out for five seconds. Do something repetitive like counting change. Just because you suffer now, doesn’t mean you will your whole life. You can beat it.
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Comment from fixedfocus
Time December 27, 2009 at 9:34 pm
You should see your MD and they can prescribe you with medication.
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Comment from Jonsul
Time December 27, 2009 at 10:19 pm
try to go out with some one & go to somewhere relaxing like a park & maybe take sandwiches & just to try to relax & don’t think of any thing just take in your surroundings & breath slowly & to think how fortunate you are in many ways & how lucky you are in many ways…….i know i have been there just like you…
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Comment from bl4ckdo9
Time December 27, 2009 at 10:50 pm
i have these problems everything you could ever want to know can be found at ADAA (Anxiety Disorders Association of America) http://www.adaa.org/AboutADAA/Mission.asp
tryin to work on this stuff myself good luck….
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Comment from Regina (SOC)
Time December 27, 2009 at 11:38 pm
So many people breathe thru only the upper part of their lungs, and this makes panic and anxiety worse. To see for yourself, lie flat on your back on your bed and place one hand on your tummy. As you breathe, note if your tummy rises and falls with each breath. If it does NOT rise and fall with each breath, then you are not breathing thru the bottom of your lungs, which is incorrect.
Train yourself to breathe so that your hand rises and falls with each breath. As you practice this, over and over, you will be learning correct breathing, which will be beneficial to your entire body. It will also help to stop the panic attacks.
You need to practice this all the time, until it becomes automatic. You can even practice doing this while riding in a car, sitting at a desk, or whatever. Best wishes to you, my dear.
References :
You need to practice this breathing many times, over and over until it happens without your having to even think about it. If you occasionally feel fear coming back, check to see if you are breathing correctly. This can be done anywhere, anytime. Best wishes to you !
Comment from ms_twixted
Time December 27, 2009 at 11:59 pm
Binaural beats will help you overcome panic anxiety and panic attacks. This is a sure fire way to live a better and healthier life. Please check out http://binauralbeatshq.com for more details. good luck and hope this helps! =)
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Comment from shaye
Time December 28, 2009 at 12:16 am
Anxiety attacks can be really hard to get under control. It takes time to learn how to control them & to figure out what works for you.
Sometimes, medication, can be very helpful.
I’ve been suffering from panic attacks for 12 years & it took me quite awhile to get them under control. When I used to get them really bad out in public, I would do whatever i could to distract myself. It sounds dumb, but I would play games in my head. I would count things (cars, people wearing a certain color, tiles, steps, etc…) Also, my fave, was to take the letters of the alphabet & name something that starts with each letter. You can do it with anything Movie titles, songs, celeb names, food, animals, etc… I found that it really helped me, because it helped me keep my attention on something else.
Counting also worked for me. Not counting things, but counting in my head. I would count backwards from 1000. By the time I got to about 800 i had always calmed down. Count backwards because it takes a bit more focus that counting forward. And go for a higher number because that will also take more focus.
Also, this sounds dumb, but I would sing songs in my head. Lol. I would sing "99 bottles of bear on the wall" except I started at 1000.
Anything you can do (mentally) to distract yourself is good. If you keep you attention on anything othr than your anxiety ( & you truly give it a chance to work) you’ll find it helps.
I used to fight it, not allowing anything to work. Don’t fight it. Go with it. Go with your panic attack. Know that it cannot hurt you. It will pass. Just take nice, deep breaths. In through the nose, out through the mouth.
I hope this helps you! Good luck!
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Personal Experience
Comment from John W
Time December 28, 2009 at 1:00 am
Mastering how to overcome panic attacks is a difficult problem. However with the right education and understanding of the problems to be surmounted you will be better equipped to cope.
I do hope that the following tips will help you deal better with panic or anxiety attacks
1) When you are aware a panic attack beginning you will notice that your breathing also quickens. Try as much as possible to decrease the speed of your breathing by seeking to relax.
This should also help to ensure the right amount of oxygen reaches your brain. As a result this will help bring the anxiety or panic attack to a close more quickly.
2) Do aim to make an effort to include a daily exercise program into your day. You can accomplish this in your home if need be. As well as helping with your overall health, you will notice that you can cope with panic attacks so much better
3) Have a serious look at your overall lifestyle. We considered the importance of exercise, but also you need to look at your diet. Are you eating too many processed foods (junk food). Does your diet contain the required amount of vegetables and fiber.
4) Are you acquiring the correct amount of rest. The lion’s share of us require a good 7-8 hours of sleep to feel rested. This will prepare us so much better for the stresses of daily life.
I do help that the following information will help you
References :
http://www.overcomingpanicattackstoday.com
Comment from bubblegum
Time December 28, 2009 at 1:49 am
i had one this morning, think it was caused by my dream coz it woke me up.
so i quickly got up and ran for a drink of water, which helped but didnt work completely.
so i used a bag but i just could not concentrate, i know everyone telling you to do something to distract you but in my case it wont work.
Then i climbed some stairs and it my heart rate suddenly got even more faster than it already was.
so i just had to lie down as was getting dizzee and tried to breathe in and out slowly.
Suddenly my heart rate stopped, i felt a pulse run right through me then my heart rate went back to normal and i was fine after that.
It usually happens when i dont do enough exercise or have had too much junk food.
What i dont understand is why it happens when im relaxed and im not anxious about anything.
*exercise more
*eat healthy
*breathe slowly in and out
*go and lie down somewhere
*get drink of water
*focus on getting rid of it
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Comment from Foster DAD
Time December 27, 2009 at 8:00 pm
Quite often it is from low vitanins and minerals.See a nutrition expert and blood work will tell you what to take.Valeran Root herbal supplement may help a lot & is safe.
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