How can I handle panic attacks without medication?
I get very panicked in certain situations(a big one for me is riding in the car at night) and I don’t want to start taking anything without trying to handle it myself. Any tips on breathing techniques or something?
Thank you!
Breath in deep to the count of 4 make sure you lower abdomen rises then slowly breath out to the count of 4 repeat 5 times, at first this could make you dizzy, most people with panic are shallow breathers, so practice this at home first to see how this helps you.
Carry something with you that has lots of textures, I have a small rock that I carry with me. It gives me something to concentrate on and the brain can’t concentrate on two things at the same time.
try to keep a cold a drink with you, water is the best but any cold drink will do, again that mind body connection.
When I need to drive I keep the music on and find that singing helps me.
Comments
Comment from Carrie
Time December 23, 2009 at 6:07 pm
A basic relaxation technique is to start by relaxing your toes, then your feet, then your ankles, and work your way up to your forehead and the top of your scalp. It is important to concentrate on totally releasing the tension from each part as you move up. Imagine it flowing out of you through your feet as you take in pure relaxed air from above.
Another technique is the four-fold breath, which means you breath in for the count of four, hold for four, and breath out for four. If you concentrate hard enough on breathing deeply and properly, it’s hard to think about what’s making you anxious.
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Comment from Psychmajormom
Time December 23, 2009 at 6:25 pm
Breathing techniques, meditation, positive imagery, talking to a therapist are all good ways of dealing with panic attacks. I suffered with them for a few years while in school and although some of these things helped me minimize my stress I couldn’t handle it 100%. I ended up being very sick of being anxious all the time and finally sought out medication. I took xanax for a month and afterwards I was able to do it on my own. I was dead set against it at first, but it really did help and I tell everyone the same thing I’m not going to lie. Taking the xanax for that one month really did help me get over having panic attacks at school. My anxiety stopped completely even without the medication. I hope you choose what’s best for you and good luck.
I have to disagree about avoiding doing the things that make you anxious. Avoidance only confirms your fears which makes it worst when you have no choice but to face the situation. If anything you should go with someone you trust with knowing about your panic attacks and have them drive with you. Having them there coaching you on positive thinking might also help.
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Comment from marmalade
Time December 23, 2009 at 6:40 pm
Ah, I have that problem too. First of all I would suggest you avoid situations that freak you out that are easy to avoid – like riding in the car at night. Is it necessary for you to drive at night? Because realistically, it isn’t the safest time to drive anyway.
Of course anxiety can cause you to avoid life, and that isn’t okay either. If it starts getting that bad, unfortunately, I do suggest you seek professional help.
There are natural ways to treat anxiety – like valerian or kava kava (use sparingly, is actually a very heavy over-the-counter sedative and DO NOT USE BEFORE DRIVING), or taking melatonin to help you sleep at night instead of taking artificial sleeping tablets. Chamomille tea is also good and is milder than valerian and kava kava. You can try the scent of lavender and vanilla, which is also soothing aromatherapy. Take deep breaths: deep breath in, hold for four count, deep breath out, hold for four count, repeat as long as necessary, at least four or five times. If you start to hyperventilate put your head between your knees and breathe into a paper bag – it might make you feel silly, but if you’re really hyperventilating it does work.
Good luck. I certainly haven’t found a completely natural way to avoid anxiety.
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Comment from MeAgain
Time December 23, 2009 at 7:04 pm
Breath in deep to the count of 4 make sure you lower abdomen rises then slowly breath out to the count of 4 repeat 5 times, at first this could make you dizzy, most people with panic are shallow breathers, so practice this at home first to see how this helps you.
Carry something with you that has lots of textures, I have a small rock that I carry with me. It gives me something to concentrate on and the brain can’t concentrate on two things at the same time.
try to keep a cold a drink with you, water is the best but any cold drink will do, again that mind body connection.
When I need to drive I keep the music on and find that singing helps me.
References :
It’s what I do.
Comment from ~Dante~
Time December 23, 2009 at 7:11 pm
Some people are saying to avoid things that freak you out, but from experience I warn you that you shouldn’t. You should desensitize yourself to those things, even if you have to do it slowly. Have someone there with you. When I first started having panic attacks I didn’t even want to drive or go to the store, and going to class would freak me out and I’d be a nervous wreck the whole time. But it’s getting easier. I didn’t let agoraphobia take over but it sure wanted to at first. Be strong, try not to avoid daily activities, I know it’s hard, trust me…I know.
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Comment from awaix
Time December 23, 2009 at 7:18 pm
Hey Catherine..
ive had panic attacks myself.. and i did tried to handle the attacks without medication.. all those methods which doesnt include any pills or stuff are good.. but for only temporary period of time.. and even sometimes they dont work at all..
being in that position is like a torture to oneself.. and i exactly know what its like.
I highly recommend you consult some good doctor..
I dont get anxiety or panic attacks anymore.. i had been searching over interent for a long time and then i came across this method here which helped me alot! really!
you can also read success stories there before giving it a try
but it worked for me and i hope it helps you out too!
Wishing you luck and will pray that this methods can help u out too 
Bless You!
References :
http://budurl.com/tgak
Comment from JohnB
Time December 23, 2009 at 7:28 pm
I found this website which may be an interesting resource on panic attack
http://budurl.com/panicawaynow
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http://budurl.com/panicawaynow
Comment from patricia
Time December 23, 2009 at 7:57 pm
1. Try Byron Katie – she is fantastic – I can’t recommend her highly enough.
2. If you get panic attacks, sign up for the free emails on the panicaway website.
3. Try reading Patrick Holford’s "Low GL diet" – blood sugar imbalances can cause havoc with your body and symptoms include depression, mood swings, tiredness, drowsiness after eating, cravings for sweet foods, headaches, heart palpitations, anxiety, irritability, agrressive outbursts, crying spells, excessive sweating, dizziness and trembling.
4. Keep two journals. One for writing down all your feelings, this is really good for clearing out your anxieties and getting all your
war onto paper, you can delete it straight after if you need to, it’s just good to really see your stressful thinking. And the other can be your gratitude journal – write down all the things you are grateful for that happened today.
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Comment from karen
Time December 23, 2009 at 5:50 pm
i have anxiety issues… medication isnt always the answer so i think its right you are trying on your own BUT if you need it take it!
i would look up guided imagery, breathing techniques and also yoga has helped me…
google it!
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