Brings back lots of memories.......sorry you felt so bad Ryan.

I have been very very careful not to step on any toes in posts here, but being careful what I say, so please understand that I am not saying anything to put you down, but as an In Vivo Therapist, having recovered from Panic Disorder, I am going to share what I did to help me get over the fear of crowds and crowded places, and what I have my clients do.

Since we all know that panic and anxiety attacks are almost 100% what we THINK , we have to change how we think about this type situation. We need to figure just what it really is that is making us have the "stinkin thinkin" ( none of your other friends there felt a "danger" or had to leave - therefore there was no real threat.....except in the way we think.....) having said that, using diaphragmatic breathing is important - however, it is something that we should be doing ALL the time, not having to remember to do it when anxiety or panic hits. (When u see a newborn baby - the only thing moving is it's belly - very little movement in chest - and that is the way we are supposed to breathe all the time. For those of us with anxiety - we try to breathe BIG breaths ..........even to the point of our shoulders going up and down, and there is no where for a breath to go there. If we can learn the diaphragmatic breathing techniques, practicing them every day, til we do it all the time, that eliminates the need for "remembering to breathe".

I suggest to clients who are attempting to get back into life - stay near the door. That gives you more security knowing that you CAN get out if you have too. (although that does give the anxiety/panic beast" all your power.) But, with "baby steps", soon you will start feeling comfy there, then moving a little farther from the door etc. Like when u go out tonight to a less crowded place ! And that is EXCELLENT that you are going out the night after this happened !!!!! IF you start feeling closed in again tonight, count backwards from 1000 by 7's. Keep your mind off how you are feeling by keeping your mind totally busy ! Keep a glass of ice water in your hands, twist the glass watching the ice move to see if u can tell which piece started out where when u started twisting it. Try some rational self talk, such as "I might feel uncomfortable, but there is nothing here that is going to harm me, and no matter how fast I run, I cannot outrun my body - it goes where I go, so I will just stay here and it will pass." (Believe it or not, our bodies can only stay in the panic mode a short time because it is hard on all our systems, and it WILL pass, even if you stand still........but most of us do not realize this, we think it is because we got out of the situation.

I hope you go out tonight and have a great, anxiety free night ! Keep on keepin on ! There IS life after PANIC!