My Panic Attack Solution

Comment from Silentmarc
Time November 26, 2009 at 6:46 am

Don’t panic just relax and think positive… Try to read "The Power of Positive Thinking" by Vincent Peale.. It will help you a lot…
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Comment from Mr Pauly Paul
Time November 26, 2009 at 7:15 am

Maybe you could request a female doctor instead. Would that help?
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Comment from Craig
Time November 26, 2009 at 7:55 am

as long as you are passed out they can still do certain eye tests
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Comment from Leslie
Time November 26, 2009 at 8:40 am

I used to have panic attacks all the time, and I always felt better if people knew about it – family, friends, people i worked with. What I would have done in this situation would be to let the doctor know about it right away. Just tell him you are afraid of it happening. Then if you do get really anxious, they will probably handle you with kid gloves. I don’t know if eye doctors give anxiety meds for exams and tests, but you could always ask. Take a magazine you want to read into the waiting room with you. You could probably take it in the exam room with you to keep you distracted inbetween tests. Try to get a good night’s sleep the night before.
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Comment from Jane
Time November 26, 2009 at 8:47 am

I also have anxiety disorder. There are two solutions which I know of.

First would be to see your doctor and discuss your anxiety. Chances are if they find it severe, they will prescribe you anti-anxiety medication. I don’t know if you are for or against taking medication.
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The other would be to do deep breathing when starting to feel anxiety. This does work: Relax your body while breathing deeply into your lungs and feeling your abdomen rising at the same time. Slowly exhale all the air out of your lungs and abdomen. Do this slowly in and out until you feel your body and mind relaxing. Think comforting thoughts while doing this. It does release anxiety and you will feel relaxed.
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Comment from christina c
Time November 26, 2009 at 9:12 am

you have my deepest sympathies. along with other mental illnesses i also suffer from severe panic attacks/anxiety. to help you get through this you might ask your regular doctor for a mild sedative. this will help to keep you calm during the procedure. also do not eat or drink anything with caffeine in it the day before or the day of the procedure. drink lots of cold water and keep it coming until about an hour before the procedure ( you don’t want to have to bathroom during the procedure). also try this breathing exercise that was taught to me by my therapist when i was first treated for panic attacks.
1. slowly breathe in through through your nose to a count of 8.
2. hold to a count of 4.
3. slowly release the breathe through your mouth to a count of 8. keep repeating until you feel relaxed.
this is something that you can do during the procedure on your eye to help you remain calm. just start practicing it now before the procedure and you should be fine. after all this is over i suggest that you seek treatment for this condition. if you don’t it will only get worse. i know because as i stated earlier i suffer from it, but no where near what it used to be like.
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Comment from Isak Ravn
Time November 26, 2009 at 10:00 am

Hi Emma…

Anxiety can be really devastating. especially if you haven’t learned to deal with it.

I have a very good technique I’ve been used a lot in the past;

1) Focus on your breathing, take long deep breaths and feel how the air coolens your mouth or your nose.

2) Focus on your breats and how it rise and sink.

3) Keep thinking "breath in, breath out"!

This can help you in the actual situation. But it wont cure your anxiety, you really should think about findin a more permanent and long term solution for your anxiety.

I can recommend this: http://tips-to-prevent-panic-attacks.com

Good luck with your appointment Emma.
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Comment from Maya
Time November 26, 2009 at 10:14 am

Isn’t is possible that fainting is a really good reason to go to the doctor? What if you had an attack while driving or going down some steps? It is not only a threat to you but to others. I have never heard of anyone fainting from panic before so it may be something serious that you really need to have checked out. If a doctor dismisses it as nothing much then you really need to go to a different doctor, too.

Other than that, distract yourself by reading while you wait. Take a magazine or book with you. Call the receptionist and explain that you have a problem such that you are unable to wait 2 hrs. "… so isn’t there any way that I can see the doctor earlier?" Speak up, be assertive. Or maybe you could show up and say, "since for a fact it will be 2 hrs is it OK if I leave after signing in and come back."

If you can’t be assertive then can’t you find a different eye doctor to go to? I think if someone has to go to the doctor then they don’t feel like waiting 2 hrs that is ridiculous. Well, good luck.
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Comment from k80
Time November 26, 2009 at 10:58 am

The best thing is not to think to much about the situation. Picture yourself somewhere else, etc. Maybe bring some good magazines to keep your mind away from thinking about the appointment. Also, have you talked to your doctor about medication? I know xanax is great for anxiety. You could try taking it for a few months…then hopefully it will train you and you can get off it. Good luck! I have similar problems….but remember…a lot of it is in the mind =)
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Comment from shaneris5
Time November 26, 2009 at 11:21 am

View the techniques for control of anxiety/panic attacks, in section 8, at ezy build, below. 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). Advice from a published psychiatrist on controlled breathing: (1.) Get a clock, or watch with a second timer. (2.) Practise for 5 minutes, 4 times daily, until proficient. (3.) Take a small breath in, and hold it, for 6 seconds. (4.) Think to yourself: "RELAX", just before breathing out. (5.) Try to feel a sense of releasing tension, as you breathe out. (6.) Breathe in for 3 seconds, then out, for 3 seconds. Try to make your breathing very smooth, and light, as you breathe in through your nose, and out through your mouth, or nose. (7.) For the next minute, continue to breathe in, and out, every 3 seconds. (8.) Go back to step 3, at the end of the minute, and proceed through to step 7, doing this for 5 minutes. Use this at the very first sign of a panic attack starting, or any time you feel anxious, or tense. Similar, but simpler advice, from a clinical psychologist is to breathe in to the count of 3: (one thousand one; one thousand two; one thousand three) each takes around a second to say to yourself, in your mind. Then breathe out to the count of 3. Repeat, until it begins to take effect. Understand panic attacks, and what triggers them, in your life (if it is unresolved anxiety, or stress, see sections 6, [page N first - main anxiety post] or 42, [page i first] respectively).

The paper bag method also works for most people, but is not suited to all circumstances, such as driving, or playing sport. Another alternative is psychotherapy, to address its fundamental cause, which is usually anxiety; read section 1, and examine the http://1-800-therapist.com/ & http://www.metanoia.org/choose/ websites, and use the locators to find a therapist, (and phone book, but only if necessary). 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, which is enough for some people. Visualise as vividly as possible, a large, red, flashing, "STOP!" sign, and/or possibly a stern faced person wagging an index finger at you in a negative manner, then say to yourself as forcefully as you can, even aloud in a big voice, if alone: "I know this tactic: GO AWAY FOR A WHILE !!!" You may want to us either: "ruse", "ploy", "game", or "trick", instead of "tactic". 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 in sections 11, 2, 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). Sections 53, and 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, which requires some form of therapy, and Cognitive Behavio(u)ral Therapy has been shown to be effective. Imagine that the cause of your panic; your anxieties, fears, your self doubts, self recriminations, all the agonizing "I’m-so-Stupids"; every painful "I-can’t-do-it" are huge raging, hurtful bulls snorting and charging at you. You see them coming at you and you hold out your red matador’s cape at arms length and simply let them charge right by.
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Every time they come at you, hold out your arm with the red cape and let them rage and snort and go right on past. Because many people can’t access/afford professional therapy, I include the EFT, and EMDR variant for them to try, free of charge (professional is best). 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. A variant of Eye Movement Desensitisation & Reprocessing therapy, which has been used successfully for those people suffering from anxiety: it is easily learned, quick to use, yet can be very effective, is on page N, of section 6, and I use it before the relaxation techniques, because I have found that it makes them quicker to employ, and more effective. If you are fairly suggestible, (40% of people are) you could also try professional hypnotherapy, or the searchbar at: http://www.hypnosisdownloads.com Fear of Doctors ,& "panic attacks" or http://www.asktheinternettherapist.com/ Stop Panic Attacks – CD – MP3

Comment from -Mr Z-
Time November 26, 2009 at 11:40 am

Breathe!
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Comment from Smartperson
Time November 26, 2009 at 11:58 am

First, I would tell the doctor you have severe panic attacks where you sometimes faint. He/she will want to know this.

When the doctor is doing the tests, listen for what you have to do, do it and then try to think of something like the words to your favorite song, maybe reciting the letters of the alphabet to yourself, counting backwards from 100. These things will get your mind off of it.

Try and relax your shoulders/posture while they are looking in your eye. It helps you get through it if you are not as tense.

While they are looking in one eye, try focusing on a far away object (such as the wall) with the other.

When I need to get through an anxiety ridden appointment. I usually take along my mp3 player.

You could also excercise before going. This will not only release endorphins, but take away some of that excess nervous energy.

If you are not on anti-anxiety medication, you probably should be.

Hope these suggestions help you.
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Comment from sky64
Time November 26, 2009 at 12:27 pm

I use Xanax. It works but you must take it sparingly and with awareness that it is an addictive drug. I agree with the others that advise you to tell your eye Dr. about your condition. Also, fainting IS common with panic attacks and you should not worry that this is indicative of any other disorder. I wish you luck and would also suggest you see a psychiatrist who specializes in anxiety disorders. There are many non addictive drugs that can help you overcome these feelings. Hang in there, I’ve done it for 30 years with success and you can too!!!!
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Comment from starfish
Time November 26, 2009 at 1:05 pm

I have the same issue!! I cant commit to appointments cause sometimes I panic and need to leave.

What really helps is I count down the minutes and keep remind myself "only 1 hour ten minutes to go, just breathe until its over"

it really helps. I refuse to take heavy anti anxiety meds like valium or xanax so I have to grin and bear these situations.

Good Luck!
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Comment from astrologus491
Time November 26, 2009 at 1:45 pm

I used to be afraid of fainting and I got panic attacks on a daily basis.
However, It is literally impossible to faint during a panic attack. When you get a panic attack, your breathe more rapidly. This increases the amount of oxygen in your blood stream. You faint because you are not getting enough oxygen to the brain. Panic attacks slightly narrow certain blood vessels around shoulders which might make you feel dizzy but that dizziness will never result in fainting.

Now…fear of doctors. Understandable. I know it is hard. However, an eye doctor isn’t that invasive and usually won’t do anything physical. I know it seems simpler in writing but all you need to do is read some letters and getting drops of harmless liquid in your eye (and we all hate that).

For the panic attack directly, try to distract yourself and your thoughts by talking to the doctor about other things. Talk about the weather. You can also explain you might get a panic attack. Doctors hear it all the time. Remember to breathe normally. Not too much and not too little. If you catch yourself breathing at a different rate, take deep breathes and count them. Supplement-ally, GABA and Calcium/Magnesium are benign, natural tranquilizers. They won’t put you to sleep but will help stop the panic attacks.

Finally, self talk. You said it is a strict "two hour appointment" and your will be "getting tests in my eye." That sounds terrible to me. It is never like that. Usually you spend most of the two hours waiting for the doctor (this is where you can listen to music or read). If you catch yourself saying, "what if this happens?" or "the worst thing will happen, I know it." Realize that you should believe everything your mind tells you. You might also want to look at your anxiety from a psychodynamic point of view.

Best of luck and remember, it is only two hours in your long life.
Once it is over. It is over.
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I have had severe depression, Generalized Anxiety, Panic Disorder, Fainting phobias, needle phobias for at least two years now.