Techniques for overcoming severe anxiety/panic attacks and car anxiety?
First of, if your going to say breathe – just take deep breathes, then DO NOT BOTHER. I am talking about life crippling anxiety. It can not get worse than this and I dont need to be patronised by being told silly little methods, that dont work. Sorry, but this is serious.
Ive done some research but short of forking out money online to gather information about the simplest things and coping strategies I cant find much in way of methods to cope with this.
I got in the car this morning and straight away the moving sensation was making me feel strange, then no more than 2 mins down the road, I almost fainted and had to turn around and come back. No I wasnt driving.
I dont usually ask about these problems on here, I like to appear strong, but I am not. I always know how to help others, but its hard helping yourself. This is serious.I dont know what to do. I am meant to be travelling tomorrow to see my grandmother, some 300 kms away…I wont make it at this rate
And I have seen the dr many a time, he has told me all my symptoms lead to anxiety/stress etc… but i refuse to take pills. Thinking of taking pills makes me think of the side effects that I could get, and on comes another horrible feeling.
Its like being scared of life and everything in it, and fearing everything.
Serious answers only please… most poeple couldnt possibly understand this.
Yes many car accidents.
Plus a lot of other bad things, from the time I was a kid.
2 grandparents have also died this year.
I’ll start out by telling you that while my response may seem simple, it’s something I’ve used at the advice of my therapist, for social anxiety and obsessive compulsive disorder. . . .
it’s called exposure response prevention (ERP) therapy.
I was (am being) taught to use something called "Thought Stopping."
When I get anxious — when the very first physical symptom comes on (for me, it’s an immediate tightness in my chest). I have to drop everything . . . stop what I’m doing — close my eyes, and tell myself to stop — I have to stop the thoughts that I’m having — and I have to stop for three seconds.
The exposure part is having the thing there, that causes the anxiety . . . the response is the anxiety (but, more specifically. . . the first symptom of the anxiety).
The prevention part is where it gets tricky. My therapist says — we have to ask ourselves why we feel the way we do.
If you’re anxious about being in a car — you’re afraid — fear is emotional. When you use STOP THOUGHT, you’re telling your brain to switch from the emotional side to the logical side — and you can ask yourself . . . "What am I feeling, Where is it coming from, Why am I feeling it, Is it apropriate for me to feel this way?"
In asking these questions, and answering them to the best of your abilities, and in total honesty — you’re able to not only shut off the emotional response side (at least for a short time) but you’re also able to re-program your brain . . . this, of course, will happen hundreds of times before you’re reprogrammed — but, it helps you to understand why you’re anxious, and that it’s a fear-related response.
Then, you have to praise yourself. Congratulate yourself — even though you may know . . . along the 300 KM trip, you’ll do this a hundred and fifty times . . . you congratulate yourself — every time.
That’s all that I have . . . and I know that this may sound oversimplified and ridiculous — but, I can tell you that, most of the time (not always) this works for me in handling my obsessive compulsive disorder (which is an anxiety disorder).
I’ve been doing this for about a week, and for the most part (with an exception of one time) I’ve been able to quell the obsessions and the compulsions of my disorder.
I hope you do well — and, if all else fails — rather than turning around and going back home — pull over, get out, walk around for a minute or two, and try again.
Comments
Comment from cantholdmd
Time December 23, 2009 at 5:57 pm
Really just cant answer this without a better background about yourself. Did something in your past trigger these sensations? A car accident? Knowing someone close who passed in an accident? Etc.
Sounds like youll most likely have to see your doc and get a prescript to calm your nerves.
References :
Comment from PongSmart
Time December 23, 2009 at 6:20 pm
kira, try this link
http://www.severe-social-anxiety.com/Anxiety_Attack_Symptoms_Signs.html
PongSmart
*don’t forget to vote me the best answer, o.k.
References :
Comment from ccseg2006
Time December 23, 2009 at 7:08 pm
You need to see a good psychologist … he/she will use cognitive therapy with you and will help you and can do it without the use of medications … please do this or the problem will just get worse ….You may contact me if you wish ….
References :
Comment from nemofish
Time December 23, 2009 at 7:35 pm
same here…..I’ve been there and am still struggling, and I know how serious it is….and to some it sounds simple to just "go with it", but sorry, it gets way to overwhelming…..so, my lifesaver is, at the moment, medicine….(please email me and I’ll explain more in detail). If you take an anti anxiety pill, there won’t be side effects….it calms you down….it could get you thru this and you’ll be able to think more clearly…..anti depressants are the ones with side effects….please trust me and email me if you want….
References :
Comment from Kaz
Time December 23, 2009 at 8:12 pm
The first step is not to be afraid of being afraid. Don’t be upset with yourself for having axiety.
As you feel anxiety just watch yourself. Watch your mental process, feel your body react to the fear that is building inside.
A lot of people try to rationalize through stuff but that only works some of the time.
As you stop being afraid of being afraid eventually you will be able to relax with yourself and make the subtle changes… and eventually becoming comfortable with the things you fear will come about.
I can’t really help you much on a yahoo answers but I hope you get the gist of what I’m saying and can let it work for you.
You’re right about not taking the pills. They hurt more than they help and doctors are usually crazier, and almost always dumber, than their patients. Get help where you can find it but don’t buy into the idea that doctors are anywhere near as smart as they think they are. That’s all.
And, hey, don’t forget to breathe 
Good luck.
References :
Comment from b8k3p
Time December 23, 2009 at 8:21 pm
I’ll start out by telling you that while my response may seem simple, it’s something I’ve used at the advice of my therapist, for social anxiety and obsessive compulsive disorder. . . .
it’s called exposure response prevention (ERP) therapy.
I was (am being) taught to use something called "Thought Stopping."
When I get anxious — when the very first physical symptom comes on (for me, it’s an immediate tightness in my chest). I have to drop everything . . . stop what I’m doing — close my eyes, and tell myself to stop — I have to stop the thoughts that I’m having — and I have to stop for three seconds.
The exposure part is having the thing there, that causes the anxiety . . . the response is the anxiety (but, more specifically. . . the first symptom of the anxiety).
The prevention part is where it gets tricky. My therapist says — we have to ask ourselves why we feel the way we do.
If you’re anxious about being in a car — you’re afraid — fear is emotional. When you use STOP THOUGHT, you’re telling your brain to switch from the emotional side to the logical side — and you can ask yourself . . . "What am I feeling, Where is it coming from, Why am I feeling it, Is it apropriate for me to feel this way?"
In asking these questions, and answering them to the best of your abilities, and in total honesty — you’re able to not only shut off the emotional response side (at least for a short time) but you’re also able to re-program your brain . . . this, of course, will happen hundreds of times before you’re reprogrammed — but, it helps you to understand why you’re anxious, and that it’s a fear-related response.
Then, you have to praise yourself. Congratulate yourself — even though you may know . . . along the 300 KM trip, you’ll do this a hundred and fifty times . . . you congratulate yourself — every time.
That’s all that I have . . . and I know that this may sound oversimplified and ridiculous — but, I can tell you that, most of the time (not always) this works for me in handling my obsessive compulsive disorder (which is an anxiety disorder).
I’ve been doing this for about a week, and for the most part (with an exception of one time) I’ve been able to quell the obsessions and the compulsions of my disorder.
I hope you do well — and, if all else fails — rather than turning around and going back home — pull over, get out, walk around for a minute or two, and try again.
References :
Comment from Onyx Ninja
Time December 23, 2009 at 8:34 pm
I can understand it. Been there done that since 1993. I also understand about the car deal, I get panic attacks sitting at lights with cars all around me because I feel that I’m "trapped". When I first got my attacks, I couldn’t even leave the house to check the mailbox less then 30 ft away. Some people say you can get over it, I don’t agree. I’ve had these for a loooong time, many in my family and many of my friends have had it as well. If you REALLY got SERIOUS attacks, they don’t just "go away" or can be "willed away". Like you I refused to take perscriptions (I mean….has anyone read the side effects of this things??? lol. Just that alone can give you a panic attack….literally….many say they CAUSE nervousness and anxiety…yeah that’ll help!)
I tried herbal remedies (which I always prefer) I tried Kava Kava & St. Johns Wort, both recommended for people with panic attacks. I didn’t notice much of a difference & went off it, but some swear by the stuff. Melatonin DOES help me at night alot (I usually get attacks at night) however I know a lady who said it made hers worse. So in a nutshell, I think it’s very individual on how well something works.
Today, to look at me you would never know I had panic attacks. I’ve learned to hide them & cope with them very well. I walk my dogs, even at night (a big trigger for me). I drive, even in thunderstorms (a REALLY REALLY REALLY BIG TRIGGER FOR ME) etc.
So my answer on how to cope? For one thing, I work against it, when I was afraid to go to the mall I went to the mall, when I was afraid to walk my dogs….I walked my dogs. NOT at the time I was having an attack, but on "good" days when I was up to it, I fought it. The more you "give in" trust me…the much much smaller your world becomes. Everyone learns their own individual coping techniques after having the disorder for awhile. No one single technique will be a sure fire cure for everyone. For me, if I’m having a bad attack, I try to focus on something….ANYTHING. If it’s in the car, I study the car in front of me, or the pavement. One night when walking my dog I flipped, out of nowhere I had a full blown attack…..I tried focusing but didn’t help as it normally did. I was so scared, I finally just bent down and bear hugged my dog, it was the only thing I could think to do, and it did help.
Another thing that helps is to know you CANNOT DIE from an attack…no matter how bad it is….it won’t kill you.
Something that sometimes helped me was to join an online support group, I learned alot that way. Thats where I heard a young man put it best:
"with panic attacks your too afraid to live, and too afraid to die".
That pretty much sums it up. The good news is, eventually over time you DO learn to cope in your own way. I remember being where you are now, and I felt like I would never live a remotely normal life again, I felt like I was in a trap & couldn’t get out. Do I still have attacks? You better believe it lol. I get at least 20 a day, BUT I’ve learned to control them, and not let them control me. Thats the key.
I wish you the very best. Hang in there.
References :
Comment from Kate J
Time December 23, 2009 at 9:24 pm
I have been suffering with this for over 15 years. The first two years I about went out of my mind and wanted to die, but I didn’t try to kill myself because of religious beliefs. I am just like you, someone who wants to appear strong, and knows how to help others can’t seem to do anything about their problems. You say you don’t want to be patronized by silly little methods, but sometimes the simplest things can work. I got this book, "The Anxiety and Phobia Workbook" and the one part that truly helped was the advice to write out self-affirming things on index cards and carry them with you. Like "I have made it through this before and I can again." But the one that works best for me is simply saying to myself "I am fine" over and over till the feelings pass. It is hard when you are flooded with adrenaline and trying to keep yourself calm, I know. But that really does work for me. I have been on klonopin for 12 years but I still get it from time to time. It happened to me yesterday on the bus and I started going through the paper and doing that "I am fine" bit till it went away. It made me want to jump off the bus in the middle of the highway. If you can, try taking a tape of a book or music you really like. Distraction is the best way to deal with panic. Take breaks. Stop and get a cold drink when you can, and if there’s anyone to talk to, talk to them. I have even said to strangers, I feel bad, I have an anxiety problem, will you talk to me? And no one ever laughed at me or acted like I was nuts. I might have felt a little stupid afterwards, but it helped me. We have a tough problem. And just think how tough we are to be handling it. You will be alright. I know you can do it. Best wishes to you.
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Comment from ronald d
Time December 23, 2009 at 9:51 pm
Got any favourite songs you like listening to ; one comes to my mind is "You Got a Friend" James Taylor, some words are Winter Spring Summer or Fall , All you got to do is call
And I’ll be there, Yes I will, You’ve got a Friend. Perhaps listening to something like that or similar when on a downer.
Little train going uphill says I think I can etc…
Hope this helps in your endeavour to overcome n remember you r not alone in this.
P.S Big cheerio to grandmother
References :
Have been through similiar events,
Comment from Chloe M
Time December 23, 2009 at 10:36 pm
i had some pretty serious anxiety issues. to the point where i couldn’t deal with the outside world / couldn’t look out the window / couldn’t walk to the letterbox – without it feeling like i was physically choking. like someone had their foot on my throat. driving was extremely difficult and going to the shops was out of the question.
i sought treatment fro a gp – which involved zoloft anti-depressants (they are also used for anxiety) and got me a referral to a counsellor. going to the gp was hard, cause the doctors surgery was one of the places i feared.
I did some cognitive behavioural therapy with the counsellor which helped me to understand why i react the way i do in certain situations – once you understand how and why you react, it’s easier to control.
it was not an overnight thing. you can’t solve 30 years of anxiety (well for me anyway) overnight.
between that and the zoloft, i’m about 95% better. sometimes i get a little nervous still, but i can get through life appearing ‘normal’.
ps. about the ‘breathe’ thing. both my gp and counsellor advised me AGAINST breathing deeply as it can make matters a lot worse. shallow breaths is the way to go.
References :
Comment from Moonface
Time December 23, 2009 at 11:01 pm
Hi, sorry to hear you are feeling so bad. Breathing properly part is actually really important – if you learn to control your breathing it is physically impossible to get a panic attack. 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 crippling panic attacks, mine stopped completely). You can speak to your doctor about taking a course or you can take a course for free online at: http://www.livinglifetothefull.com
3. Try relaxation exercise tapes (progressive muscular relaxation). They really help if you practise often enough. You can get free downloads online, e.g. http://www.studentservices.utas.edu.au/counselling/audio_resources/index.html
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!
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Comment from livinhapi
Time December 23, 2009 at 11:46 pm
JUST DO IT!!
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Comment from Justin C
Time December 23, 2009 at 5:42 pm
The only thing you can do is force yoruself to do it. your probably rational and you know nothing abd will happen to you, but you cant help what your feeling. If you let your symptoms happen but go through a full car drive then you will feel better.
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