My Panic Attack Solution

Comment from Shan
Time November 1, 2009 at 10:51 am

View the techniques for control of panic attacks, in section 8, in my website, at ezy build, below, which I created to contain all the information that there isn’t enough space for, here. Begin, on this first occasion, only, by holding your breath for 5, or 10 seconds: this will give you the confidence to realise that YOU CAN CONTROL YOUR BREATHING, but not pass out, or die (your autonomic nervous system resumes breathing, if you become unconscious). Understand panic attacks, and what triggers them, in your life (if it is unresolved anxiety, or stress, see sections 6, or 42, respectively). The paper bag method works for most people: try it. If you are fairly suggestible, the following are reliable: http://www.hypnosisdownloads.com/
Your last alternative is psychotherapy, to address its fundamental cause: read section 1, and examine the http://1-800-therapist.com/ website, and use the locators, and phone book. I used to suffer from panic attacks, until I questioned what had changed in my life, at, or just before that time, to trigger them. For some people, this is enough. These days, I have instilled the habit of, whenever a situation occurs where panic is likely, I visualise a large, flashing red "STOP!" sign, as vividly as possible, followed by repeating to myself: "stay calm" in my mind. You could try the same method. It usually takes 30 – 40 repetitions, for most people, to establish a new habit. I also suggest that you learn, then practise the controlled breathing technique, until competent, then employ it, at the very first sign of a panic attack. Practice one of the relaxation methods on pages 2, 11, 2c, or 2i, daily, and when needed. Also, give the EFT a good tryout, to see if it helps you. There is also a version for use in public places, (if you like, you can claim to have a headache, as you massage/lightly tap your temples, but you would then be restricted to subvocalising: saying it to yourself in your mind). Section 53, and pages 2, 2.q and 2.o at http://www.ezy-build.net.nz/~shaneris also refer: "Even though I sometimes suffer from panic attacks, I deeply and completely accept myself." Note: the controlled breathing only helps with the symptoms (as do medications/herbal remedies): you need to address the underlying cause, and this requires some form of therapy. Because many people can’t access/afford professional therapy, I include the EFT, and EMDR variant for them to try, free of charge. Cognitive Behavio(u)ral Therapy is generally available in most areas, but EMDR (see section 33) may well be worth trying, and is becoming more widespread. (The following is a variant of EMDR therapy, which has been used successfully for those people suffering from Post Traumatic Stress Disorder, insomnia, and anxiety: it is easily learned, quick to use, yet can be very effective. It is currently the subject of much study by neuroscientists, to discover how it works. Don’t dismiss it, merely because it seems a little strange: give it a tryout!). Prior to using either of the methods in the above paragraph, or using it on its own, first sit comfortably, and take a deep breath. Then, without moving your head, move your eyes from the left, to the right, and back again, taking around a second to do so (say: a thousand and one: this takes approximately a second). Repeat this procedure (without the words, although you can count, subvocally if you like) 20 times. Then close your eyes and relax. Become aware of any tension or discomfort you feel. Then open your eyes, and take another deep breath, and repeat step one, closing your eyes, and relaxing afterwards, in the same manner. Then, repeat the procedure one last time. Some people may find that this is all they need do.
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Comment from Alissa
Time November 1, 2009 at 11:10 am

well anti depressants wouldnt do you any good if you arent depressed. you need anti-anxiety meds for panic attacks. I myself suffer from panic attacks. i have my entire life but never really understood that there was a name for what i felt until i was about 20. Im 22 now. I take Klonopin for my anxiety/panic attacks. it works great. and It doesnt have side effects. at least for me. so if you can you should see a psych and get some anti ANXIETY meds to take the edge off. it will really help.

other than that you can practice square breathing when you start to feel anxious and about to panic. count your breaths. breath in for 4 counts. hold the breath for 4 counts. breath out for 4 counts. and hold your breath out for 4 counts. Repeat.

other things that help are having chewing gum and water with you. water aids in the whole "im suffocating feeling" and the chewing gum just takes your mind of the anxiety.
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Comment from Sara
Time November 1, 2009 at 11:31 am

Well, i get them all the time and it really is the scariest feeling!
I deal with mine by taking xanax, but some natural ways that i deal with them are:

-smelling pleasant scents (lavender, citrus, flowers, etc.)
-talking myself through the situation
-reminding myself that i am definately NOT crazy and that i will make it out alive
-meditation
-and breathing excercises

Everybody deals with panic attacks differently, so if these do not help you then don’t be discouraged.

The most important thing to do right now is to go see your doctor.
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Comment from SagaSue
Time November 1, 2009 at 11:47 am

Sit somewhere quiet and breathe deeply. Try not to worry; you are not going to die. The more you worry, the worse you will feel.
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Comment from Johnny Decca
Time November 1, 2009 at 11:58 am

The answers here have given some really good behavioural techniques to use. Avoid medication because although it might ease the symptoms you are still left with the panic because the chemical is in control and not you.
Find a support group and ask your GP if you can be referred for anxiety management. You are definately not alone, many people suffer from anxiety problems. Doctors are notoriously poor at dealing with them and have little understanding of them. They tend to view people with these problems as a nuisance and time wasting. But good treatment of anxiety is very effective. Good luck
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Twenty years working in mental health

Comment from mckeowns29
Time November 1, 2009 at 12:41 pm

use a paper bag
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Comment from suzanne
Time November 1, 2009 at 1:25 pm

Can you identify a trigger factor?
Carry a paper bag with you so that you can breathe into it when you start to panic.
Try bach flower rescue remedies
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Comment from Crystal
Time November 1, 2009 at 1:58 pm

i know exactly how u feel! i have them too. my heart races, i get extremely hot, like im going to have a heat stroke, and sometimes my throat feels like its going to swell together and i feel like im on the verge of passing out. my first instinct is always to get cold water on my face, back of the neck and forehead, and basically wherever else i can get it (depending on where i am) honestly, i try to cool off, make sure i have a phone (just incase) but the only thing that actually makes me start feeling normal again is to just sit down and pray and talk to God. it works every time for me. and usually by the time im finished praying i can already tell that im going to be ok. God can do anything, you just have to believe that He can and will. you should try it, what do u have to loose?!
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