i get really bad panic attacks is there a way to get rid of them without drugs??
i have had this problem for years i know its an emotional thing but when the attacks accur i freak out and get scared because it happens out of know where and i dont really know how to control them..i want to know if there is a way to get rid of them completly or atleast find a way of controling them…..please help!!!!! ive been on medications and anti-depressaints and ive also seen a psychiatrist but nothing seems to work!!!! HELP!!!!
Hi, sorry to hear you are feeling so bad. I would really recommend you do try Cognitive Behavioural Therapy (it’s very different from ‘talking therapy’). It works a treat for panic attacks.
Believe it or not, you’re in complete control of whether or not you have a panic attack – recognising that is the first step to overcoming it. The following steps will eliminate (or at least significantly reduce) your panic attacks:
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 take a course for free online at: www.livinglifetothefull.com It has been funded by NHS Scotland and has had great results thus far.
3. Try relaxation exercise tapes (progressive muscular relaxation). They really help if you practise often enough. This site has instructions on how to do it without the tapes (and other useful info): http://www.cci.health.wa.gov.au/resources/minipax.cfm?mini_ID=23
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 ejg411
Time January 6, 2010 at 3:10 am
I think you need to find the best way to relax. Your mind overloads and causes this attack. If you could de-stress yourself maybe they would subside. You must find out what gets you mellow and stick to it. Some people paint or draw, some write, some cook, walk, sex, get a pet, a glass of wine, music, it is really a personal thing that you have to discover for yourself. Good luck!
References :
Comment from lillian w
Time January 6, 2010 at 3:56 am
i have this problem too, I find just trying to calm down and block everything in my life out, and then it gos away.I know it sounds dumb, but thats my therapy for ya. also,music helps me too.
References :
Comment from Moonface
Time January 6, 2010 at 4:21 am
Hi, sorry to hear you are feeling so bad. I would really recommend you do try Cognitive Behavioural Therapy (it’s very different from ‘talking therapy’). It works a treat for panic attacks.
Believe it or not, you’re in complete control of whether or not you have a panic attack – recognising that is the first step to overcoming it. The following steps will eliminate (or at least significantly reduce) your panic attacks:
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 take a course for free online at: http://www.livinglifetothefull.com It has been funded by NHS Scotland and has had great results thus far.
3. Try relaxation exercise tapes (progressive muscular relaxation). They really help if you practise often enough. This site has instructions on how to do it without the tapes (and other useful info): http://www.cci.health.wa.gov.au/resources/minipax.cfm?mini_ID=23
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!
References :
Comment from feldwebel
Time January 6, 2010 at 2:55 am
Sometimes meditation works. try looking into Zen – Buddism and their teachings. There are also tapes and cd’s available to help put you in a better frame of mind. Panic attacks are no fun !!
References :
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