Is there anyway of getting rid of anxiety/panic attacks without medication ?
they come without warning, and they debilitate me.
That is probably the worst part of panic attacks – they come out of nowhere which only exacerbates the fear, because you don’t know when or where it will happen. But to treat panic attacks, the first thing you need to know is what they are. Panic attacks are simply your body’s way of trying to protect itself. It’s called "fight or flight" – it’s just a defense mechanism that your body uses to protect itself from harm. For example, if you are really being attacked, your body reacts in the same way as it does when you have a panic attack. Your heart begins to pump faster (feeling like pounding or racing), causing adrenaline to race through your veins, which leads you to breathe faster and more shallow, causing light-headedness and that feeling that you are going to pass out. Your arms and legs may begin to tingle because of the adrenaline and your pupils become dilated. Your body is getting ready to flee the situation or fight. With a panic attack, there is no actual threat – your body is protecting itself from nothing – but it still reacts the same way.
So, here’s the beauty of the treatment – you can control this. Once you learn to do this, the panic attacks will subside and then disappear. Some techniques that I have taught clients include:
- deep breathing techniques – this is simple and extremely effective – just practice slow, deep breaths – try counting to 4 in your head as you inhale. By the time you reach 4, your lungs should be full and you can slowly exhale. If you finish inhaling before 4, you may be breathing too quickly and too shallow. Do this at least 10 times.
- progressive muscle relaxation – you can google this to get specific instructions – but it is primarily using deep breathing and tensing and relaxing the different muscle groups of your body – very easy and effective
- imagery – imagine yourself somewhere else – somewhere you feel safe and comfortable
- calming, soothing sayings – I have had clients carry around an index card with statements written on them to repeat to themselves when they are beginning to panic – doesn’t have to be long. This could be as easy as: "it’s okay" "calm down" "just breathe" "it’s only anxiety and I can handle this"
- focus on external stimuli (externalization) – pay attention to your surroundings – describe your surroundings to yourself in detail – this is a simple technique that is designed to take your mind off your inner feelings and thoughts
Sorry for the novel – not typically like me, but I have had numerous panic attacks. The last one I had was the first night "Lord of the Rings" came out (the first movie). I was sitting between a huge, not-so-nice-smelling gentleman and my husband. The theater was packed and I started to panic – my husband offered to take me out of there, and I refused. I practiced the above techniques and I got through it. Haven’t had one since. It really does work. Seek treatment from a therapist and they can work through this with you. Good luck!
Comments
Comment from ctvas1388
Time December 25, 2009 at 5:02 am
Yes, definitely talk to someone. But what has been suggested to me are simple things. And its different for each person. But some things were:
*Breathe- really focus and go slow, count to five going in and out and only let yourself focus on that
*Drink a glass of cold water real slow. Just stand there and drink, don’t walk around or let yourself look up from the glass
*Take a walk outside- walk fast like with a purpose, even if just around the house or building
*Repeat something to yourself, like slow down, calm down, stop…
But you should talk to someone and explain your situation- like what happens, where you are when it happens, and they may be able to come up with some trigger, and better suggest something for you. I know for me, I had to go through all these before I would let myself try medication, and the counselor with fine with that, he actually liked that.
So make call, go see someone, I know its hard, but they can give you more suggestions like those.
References :
Comment from kk7331
Time December 25, 2009 at 5:12 am
It is definitely possible!
I suffered from panic disorder a year ago. Nothing seemed to help me until I came across this program called Panic Away
http://stepholf.panicaway.hop.clickbank.net/
In this program, I learned the immediate and natural relief technique. Most importantly, from the testimonial, you will see that many people had many success stories to share.
Another good website you should check out:
http://www.squidoo.com/anxiety-and-panic-attack
I learned a lot of useful tips from there.
All the best to you. I hope you will find the solution soon.
References :
Comment from Bunny-Hugger
Time December 25, 2009 at 5:20 am
I know exactly how you feel. They come really randomly and make me feel absolutely awful. If you find out, please let me know! 
x
References :
Comment from valerie p
Time December 25, 2009 at 5:39 am
DEFINITELY> I used to have horrible anxiety and have panic attacks every single day. I have tried many medications and some of them would make it even worse. Your body is trying to tell you to stop worrying and stressing. I meditate every day and eat healthy. Sometimes what you put into your body can trigger anxiety. Also I don’t know if you’re a christian, but ask god to help you. it’s worked for me, I don’t even get them anymore. You need to learn that panic and worry all comes from the brain, you can control your thoughts and your anxiety by changing your mindset. Instead of thinking oh my god i hate this feeling, tell yourself, it’s only a thought! calm yourself and relax in any way that helps. Anxiety is curable, and you can overcome it if you learn how to control yourself. I know it sounds silly but my best friend had anxiety/depression and she bought those tapes you listen to and she will tell you without a doubt that they work immediately.
References :
Comment from st8ballin87
Time December 25, 2009 at 5:49 am
You should try practicing breathing techniques and meditation. It could also benefit from seeing a councilor. You should read this article.
References :
http://ezinearticles.com/?Panic-Attack-Help—Eliminate-Those-Awful-Panic-Attacks-and-Feelings-of-Anxiety-Quickly-and-Easily&id=1819501
Comment from maxie w
Time December 25, 2009 at 6:06 am
That is probably the worst part of panic attacks – they come out of nowhere which only exacerbates the fear, because you don’t know when or where it will happen. But to treat panic attacks, the first thing you need to know is what they are. Panic attacks are simply your body’s way of trying to protect itself. It’s called "fight or flight" – it’s just a defense mechanism that your body uses to protect itself from harm. For example, if you are really being attacked, your body reacts in the same way as it does when you have a panic attack. Your heart begins to pump faster (feeling like pounding or racing), causing adrenaline to race through your veins, which leads you to breathe faster and more shallow, causing light-headedness and that feeling that you are going to pass out. Your arms and legs may begin to tingle because of the adrenaline and your pupils become dilated. Your body is getting ready to flee the situation or fight. With a panic attack, there is no actual threat – your body is protecting itself from nothing – but it still reacts the same way.
So, here’s the beauty of the treatment – you can control this. Once you learn to do this, the panic attacks will subside and then disappear. Some techniques that I have taught clients include:
- deep breathing techniques – this is simple and extremely effective – just practice slow, deep breaths – try counting to 4 in your head as you inhale. By the time you reach 4, your lungs should be full and you can slowly exhale. If you finish inhaling before 4, you may be breathing too quickly and too shallow. Do this at least 10 times.
- progressive muscle relaxation – you can google this to get specific instructions – but it is primarily using deep breathing and tensing and relaxing the different muscle groups of your body – very easy and effective
- imagery – imagine yourself somewhere else – somewhere you feel safe and comfortable
- calming, soothing sayings – I have had clients carry around an index card with statements written on them to repeat to themselves when they are beginning to panic – doesn’t have to be long. This could be as easy as: "it’s okay" "calm down" "just breathe" "it’s only anxiety and I can handle this"
- focus on external stimuli (externalization) – pay attention to your surroundings – describe your surroundings to yourself in detail – this is a simple technique that is designed to take your mind off your inner feelings and thoughts
Sorry for the novel – not typically like me, but I have had numerous panic attacks. The last one I had was the first night "Lord of the Rings" came out (the first movie). I was sitting between a huge, not-so-nice-smelling gentleman and my husband. The theater was packed and I started to panic – my husband offered to take me out of there, and I refused. I practiced the above techniques and I got through it. Haven’t had one since. It really does work. Seek treatment from a therapist and they can work through this with you. Good luck!
References :
10 years working in mental health and personal experience
Comment from Jessica
Time December 25, 2009 at 4:12 am
See a counselor.
References :