Can panic attacks be controlled as they happen to you?
After many months of intense pressure at work, I have developed terrifying panic attacks. They happen especially during one-to-one meetings with staff and during my own supervision sessions. Are there any simple methods I can deploy to keep them in check?
I am so glad that I asked this question and find so many of your answers reassuring and helpful – thank you
Hi, sorry to hear you are feeling bad. Yes, the following steps will eliminate (or at least significantly reduce) your panic attacks. (Technically, step one should stop the panic attack in its tracks):
1. Breathe properly – if you control your breathing, you control panic. As soon as you notice the signs of anxiety, check your breathing: breathe in slowly through your nose pushing your tummy out (to the count of 5 or so). Breathe out slowly and for a bit longer (to the count of 7 or so) through your mouth. Do not breathe rapidly or shallowly (in the chest area). This will soon restore the balance of oxygen and you will feel a lot better.
2. Cognitive Behavioural Therapy! CBT is proven to be the most effective thing for panic attacks, OCD and anxiety etc. It takes a bit of work, but it is super effective. (After 15 years of panic attacks, mine stopped completely). You can speak to your doctor about taking a course or you can take a course for free online at: www.livinglifetothefull.com
3. Try relaxation exercise tapes (progressive muscular relaxation). They really help if you practise often enough. You can get free downloads if you put "progressive muscle relaxation" into Google (e.g. lots of universities have them as free downloads)
With each step practise makes perfect. (i.e. practise the steps every day, not just when you are feeling bad). I hope you feel better soon. Best of luck!
Comments
Comment from Cat?
Time October 12, 2009 at 11:03 pm
I had the same problem when I was under a lot of stress. Still do sometimes. They say to take deep breaths and to try and stay calm. Didn’t work for me. I always ended up getting hot and red which made things worse and i then had to go and wait somewhere on my own until it passed.
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Comment from yolandamaria d
Time October 12, 2009 at 11:21 pm
I believe you have to sit on a chair with your feet slightly apart but on the floor and your hands on each knee and to breathe deeply in an out slowly. I was told to do this and it did help. Try to listen to sooothing music whilst you do that.
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Comment from Googlyworm
Time October 13, 2009 at 12:02 am
Yeah – Change your job.
High levels of stress reduce your life span – is it really worth it for a few extra quid?
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Comment from coop 335
Time October 13, 2009 at 12:12 am
yes the medication activan is supposed to work wonders for anxiety and panic attacks
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Comment from Maria M
Time October 13, 2009 at 12:35 am
I suffered from panic attacks but the doctors didn’t take me seriously so i had to tackle them on my own.
As its about to come on i ignore the physical effects, such as my head fizzing,sweating,heart racing and so on and think of it as a pleasurable experience im having, i ride it out with a smile and take steady deep breaths. Reminding myself that i’ve had the attacks plenty of times before and they haven’t done me any serious harm, its mental , in your head and you need to rewrite the negative feelings that cause the attacks.
At first i didn’t think it’d work but it did work for me, i haven’t had an attack for a while, i know it may happen any time but im ready to take it on.
I found mine come on in situations of having to talk to people, the nerves and anxiety that normal people get, were deepened and i panicked because i thought i was going to die. But if you rationalise this, take a deep breath, you know your not in any danger at all.
Good luck x
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Comment from ? slender slim ?
Time October 12, 2009 at 10:41 pm
no im afriad they cant x
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