[onmyway]

What techniques or ways of coping do you personally utilize 1) during active anxiety/panic episodes and 2) as preventative measures?

[sundog]

Hi onmyway. Welcome!

During panic attacks it's still really hard for me to utilize very much in the way of coping techniques. My usual grounding skills just don't work during episodes of acute panic, so I have to ride it out as best I can. Usually this involves pacing and groaning. One time when I felt really ill from panic and thought I was going to be sick, I started cleaning the bathroom. It actually helped me feel better!!

The trick for me is to try and prevent the anxiety escalating into a panic attack. The best way for me to do that is to distract myself. Coming to PC is my favorite distraction! But sometimes the panic attack comes on out of the blue and before I have a chance to catch my breath, it's happening.

As for preventative measures, I do a bit better on that front. Exercise is a big one for me. I go on long, energetic hikes every day with my dogs. I used to go running too but that's taken a back seat due to various injury issues.

Meditation and mindfulness practice are good grounding skills for me.

Journaling is another good tool for me.

I also burn essential oils regularly as I find the scent soothing and I'm trying to take Epsom Salt baths 3 times a week for my muscle aches.

I take various supplements

I take an anti-depressant

I try and avoid stimulants (though I do eat quite a bit of sugar).

Can't think of anything else right now! Will be very interested to hear what others have to share. Thanks for starting this thread!

[Seshat]

This might sound a little odd, but I clap a little when I feel anxiety is about to kick in. In a class at uni, a yogi was invited to give a lecture and she said clapping might help us to "break" negative energy, so to speak. I've tried it and it works for me. I might still feel anxious sometimes but at least I don't get all panicky.

[sundog]

Originally Posted by Seshat

This might sound a little odd, but I clap a little when I feel anxiety is about to kick in. In a class at uni, a yogi was invited to give a lecture and she said clapping might help us to "break" negative energy, so to speak. I've tried it and it works for me. I might still feel anxious sometimes but at least I don't get all panicky.

Wow! What a great tip!! Thanks for that (((((Seshat))))) I'll definitely give that a go!

[onmyway]

Seshat, thanks. I'll keep that in mind! I'm sure that with all the people here who've tried various techniques, we can come up with a fabulous list of things we have never thought of that may be useful. That is something i'd never heard of but will definitely try!

[onmyway]

Sun Dog, what kind of supplements do you take? And what kinds of essential oils? Thanks!

[Cyran0]

During full blown panic attacks I'm kind of in the same boat as sundog, not much works. Well, there's Lorazapam which helps after a bit but if I'm in full blown panic it's usually too little too late. If it's a morning attack I often throw up and while I hate that and wish it would stop, it does actually break the tension.

Ok, favorite things I use to calm down generally/relax/try to make anxiety lessen:
- Hot shower.
- Decaf lemon tea.
- Writing
- Watching TV or movies (this is hit or miss)
- Reading
- Mellow music
- Deep breathing excercises
- Cuddling with my kids or my cat
- Smoking outside (ok, I know smoking is bad but it does calm me down)

I'm also trying to practice mindfulness but I'm a daydreamer by nature so staying in the moment is counter intuitive for me.

Cyran0

[sundog]

Originally Posted by onmyway

Sun Dog, what kind of supplements do you take? And what kinds of essential oils? Thanks!

Hi onmyway! I take a Vitamin D supplement because I had a blood test a few months ago and I was really low in Vitamin D. And apparently low Vitamin D levels can exacerbate mood disorders. I also take a B12 supplement and also a magnesium supplement. Again, both these are important for nervous system function. I also take Flax Oil and I take various herbal tinctures that I get from a naturopathic doctor and which are supposed to be calming (Passion Flower extract among others).

As for the essential oils I love Lavender and I do find it calming. I carry a bottle in my purse and sometimes I just pour some drops on a Kleenex and inhale it. I also use Eucalyptus because I get sinus problems and the eucalyptus is quite good and clearing the sinuses.

I wish I could say that taking all these things means that I no longer have panic attacks! But that wouldn't be truthful. I do think they help me somewhat though.....

Thanks again for starting this thread!!!

[sundog]

Originally Posted by Cyran0

- Cuddling with my kids or my cat

Great list, Cyran0! I agree re the cuddling! Only for me it's with my husband or with my dogs. I definitely find petting my dogs and talking to them in silly voices to be soothing. I think there really is something biological that happens: the hormone oxycontin is released?? And that makes us feel better?? I'll have to double check that!!

[with or without you]

Originally Posted by sundog

Great list, Cyran0! I agree re the cuddling! Only for me it's with my husband or with my dogs. I definitely find petting my dogs and talking to them in silly voices to be soothing. I think there really is something biological that happens: the hormone oxycontin is released?? And that makes us feel better?? I'll have to double check that!!

Yes, I think you're thinking of oxytocin, the "cuddling, feel-good" hormone. It gets released in loving situations like that.

[Cyran0]

Earlier I couldn't decide if I should include this or not but it's sort of related to that so...Sex. It is a great stress reliever and I've found it really does help my anxiety.

Ok, I said sex so now I'm going to slowly back away whistling and try to look inconspicuous, just in case I'm not supposed to say that in here.

Cyran0

[sundog]

Originally Posted by with or without you

Yes, I think you're thinking of oxytocin, the "cuddling, feel-good" hormone. It gets released in loving situations like that.

Yikes! Yes, I am thinking of oxytocin!!!!! Sorry about the typo!!! Oxycontin is a heavy-duty pharmaceutical!! Thanks for putting me right on that with or without you!!

[sundog]

Originally Posted by Cyran0

Earlier I couldn't decide if I should include this or not but it's sort of related to that so...Sex. It is a great stress reliever and I've found it really does help my anxiety.

Ok, I said sex so now I'm going to slowly back away whistling and try to look inconspicuous, just in case I'm not supposed to say that in here.

Cyran0

Hehe!! We won't tell!

[lastyearisblank]

I play that Bubble Wrap game online.

Sometimes if it gets bad I will ever so quietly groan. Or grunt. I'm not sure which one it sounds more like to other people.

[Seshat]

Originally Posted by Cyran0

Earlier I couldn't decide if I should include this or not but it's sort of related to that so...Sex. It is a great stress reliever and I've found it really does help my anxiety.

Ok, I said sex so now I'm going to slowly back away whistling and try to look inconspicuous, just in case I'm not supposed to say that in here.

Cyran0

Originally Posted by sundog

Hehe!! We won't tell!

Ditto. Teehee. Thank you for making me smile today, Cyran0.

[sundog]

Originally Posted by lastyearisblank

Sometimes if it gets bad I will ever so quietly groan. Or grunt. I'm not sure which one it sounds more like to other people.

I do that too (((((((lastyear)))))))

[Seshat]

I just remembered someone told me they used to sing out loud in order to keep anxiety at bay or to vent. I've tried it and it works for me as well. Nevertheless, I'm guessing you need to feel some sort of emotional connection to the song for this technique to work.

[lxegirl]

During panic attacks- i just try to get away from everything and maybe have a friend nearby to keep me from loosing it.
With General Anxiety- Keeping myself busy with cooking, cleaning, work, anything. I dont have time to stop and think about being anxious if i'm busy from the point i start my day to the point where i can be alone and just deal with it later. I can't hold it all in for that long, but its useful to just not think about it all day, then be all anxious when i'm getting ready for bed, because then i dont really have as much to do by the end of the day (hopefully). Hope this is useful info for someone!!

[with or without you]

Originally Posted by Cyran0

Earlier I couldn't decide if I should include this or not but it's sort of related to that so...Sex. It is a great stress reliever and I've found it really does help my anxiety.

Ok, I said sex so now I'm going to slowly back away whistling and try to look inconspicuous, just in case I'm not supposed to say that in here.

Cyran0

sex releases lots of oxytocin as well

[roses4me]

nail polish

[glitterandspots]

I talk to people; not about how I feel or whatever but about anything else. Only problem is, I often panic or get anxious when I'm in a place where I can't talk, like an exam or in assembly at school. So instead, I breathe from my stomach (breathing without raising your shoulders) like I've learnt to do in singing lessons. It helps me slow down and cope better, and often stops a panic attack. If I can't stop it I have a pass to get out of class to go to the library (which is like my safe place), and I rarely get that nervous outside of school.

[yellowted]

I used to get really anxious attending training sessions for my nursery job, my T suggested i take my teddy with me in a bag (ted lives on my bed and goes everywhere i go to sleep, cuddling him and his scent calms me down) I did feel embarrassed as he is around 15 inches high, but i put him in a large bag under the table so i could rub his ear when the anxiety got too much and it worked, i managed to sit through the whole session, i took him for around five sessions and after that i was ok, now he is back to living on my bed and i am much more confident to attend training on my own

[Perna]

Think of something practical I can do about whatever I'm thinking about that is making me anxious; action on an issue lets me know I am not "helpless", my biggest anxiety bugaboo.

Another help is I figure out whether the anxiety is current or "future" and realize that future is only "possible" but so are a zillion other possibilities and what I do now can influence that future.

[Cyran0]

I like that bit about the future Perna. That's a good one.

Cyran0

[missbelle]

I used to have panic attacks when interviewing my clients. Not a good time at all. Since I had so many of them, I was able then to realize it was only a feeling, and to ride with it. Breathing was the key...slowing down my breathing by sheer will knowing that the slower the breathing the less the attack. I was able to literally walk through the panic attack. It took practice, and not being afraid. I realized that it was simply an emotion and it would not harm me in any way. A long time ago I read a book that was out. I still remember the title 'Hope and Help for your Nerves by Marjorie Weeks. For me it worked. She spoke about walking thru the emotion. I use it now to walk through my chronic pain as well. It works for me but mind you it took time for this to work and practice. The first thing we do when we have a panic attack is to panic because we have the attack. Its the worse thing you can do as it only perpetuates the attack. We cannot be harmed by a panic attack. We must know and remember this. Our emotions are just out of whack right now and we need to quiet them.

Anyway thats my take on it. I still get anxiety but no more actual panic attacks! ALL GONE!!
Hugs;
Dee

A p.s. I remember the words the book used...instead of walk thru, it said to float thru the anxiety.....