Need advice for managing panic attacks

Hey everyone. I've been diagnosed with generalized anxiety disorder (I go back and forth with accepting my diagnoses lol. Today I accept this one). I've been having panic attacks. It's been about ten years since my last one so I just thought I probably needed to go back to the ward when I had the first one. I texted a support hotline instead and got some great help.

By the grace of God, it finally hit me yesterday during another attack that I was actually having panic attacks and not going crazy.

Does anyone have any advice on how to manage their anxiety? I will do some research, but I want to know what's actually helped you all. I'm thinking it could help me too.

Also, what helps you during an attack?

Lastly, how do you cope when your environment is the source of your attack, but you can't leave it? My situation at home has been triggering my latest attacks, but I haven't been able to move yet. Thanks everyone!

what helps me most during an attack is air

I don't care if it's from a fan, a window, an open door, air really helps with my breathing

also nice soothing music helps me too (I tend to go for something along the lines of dolphin/ wale songs)

holding on to a comfort item if possible

getting away as far from the situation as you can (which I apreciate might be a bit difficult, given what you said above)

meditation is always a nice distraction from your surroundings

I don't know if you've ever tried it, but perhaps it might be something to look in to.

personally I like to pretend I'm on a desert island with a castle in the distance

oh- and I just remembered,

the thought that this will pass

and won't last forever

something else I swear by, is the following:

" if you think it's going to happen, let it happen."

I don't know about anyone else- but I find myself more anxious trying to stop something that I know is eventually going to happen

example: I have chronic pain, and I'm walking along somewhere- and it feels like my body is going to lock on me.

I'd rather let it lock then I would sit down, then If I sit, I'm worrying about... well, later I'm going to pay for it because I didn't let it happen- and later it's going to be worse

or another example: someone wants to shout at me for something I've done

they are going to shout at me no matter if it's now, or if it's later- so it may as well be now.

but that helps me. may not be everyone's choice

This right here! I've actually been doing this more lately. Like with my situation at home. I get anxious trying to pretend that my grandmother won't be upset with me. So, like my psychiatric nurse taught me, I say "Today she will be irritable. Just let it be and set healthy boundaries."

That really does help to know it's going to happen and face it. I've run away most of my life. It's quite...interesting...to face things, but boy does it help!

Remembering deep breathing is helping me a lot too. I should try it next to a source of air. I do take walks when I can. That helps a lot.

Thanks so much for your suggestions!

Andrew Weil has a youtube video on a breathing technique he teaches, if you just search his name and breathing it will come up. It has helped me a lot.

I've never heard of him,

who is he?

and does he post a lot of useful tips

walking will work for me if it's a dull, grey day

if it's hot and sunny, then chances are their will be a lot of bees about, (I am alergic to bees), so it would start off a panic attack

actually that's what caused my last one... insects

Breathe into it... Thinking about the panic attack doesn't make it go away... Medication, also.

Thank you all so much for the tips!

My therapist passed on to me that deep breathing where you inhale through your nose for x counts then hold for x counts then exhale for x counts through your mouth and then hold for x counts can really help. It does me.

I also have collected some anxiety affirmations that help me through my panic attacks.

Finally, cuddling my pets and holding a family member’s hand calms me.

Panic attacks are the worst. Good luck getting yours under control. Best wishes.

Can I ask what happens for you during an attack? I've found that different things help (me) for different symptoms. If you don't mind sharing what thoughts/feelings you're having during a panic attack, I may be able to offer something helpful (making sure I read the other responses to avoid advising something that's already been posted by someone else). Aside from that, always remember: you are not alone. Many others of us understand how you feel, have experienced the same or similar things and our hearts are with you! xo

Thank you so much! It's always helpful to be reminded that I'm not alone.
My heart is with you all as well!

Lately, I my body (especially at my shoulders) gets very tense. I feel like I need to call the police sometimes to take me to the psych ward. I cry or get teary-eyed. I also start to hyperventilate. Remembering to take slow deep breaths is a challenge but also very helpful when I do.

That certainly sounds stressful, and the feeling of needing to suddenly go to the psych ward is very familiar to me as well. A while back a therapist suggested that when I’m having a panic attack, or even just a burst of intense anxiety or obsessive thinking, to bring myself into the present by looking around the room I’m in and naming everything I see. Doesn’t have to be out loud, so this is a good method to curb panic/anxiety attacks happening in public. After naming the objects in the room, I am to go back over them and say to myself “This [object] is real”. It is a really good distraction and meant to be grounding, especially when I start to think I’m going insane or detaching from reality.

I agree it’s hard to remember to slow down the breathing when the chest tightens, it’s a scary feeling! I found that going to acupuncture at least once a week makes my chest tightness episodes completely stop. I go to a community clinic that has a sliding fee scale. The cost is between $15 and $40. Acupuncture has made a big difference in my anxiety.

Sometimes when I leave the house, I freak out and think I’m going to have a panic attack while I’m out. I can take a benzo but first I try to calm myself simply by telling myself that I’m NOT going to have a panic attack. In a way it’s taking control. Saying to my anxiety, “Sorry, you don’t get to take control over me.”

I hope that helps and I’m glad you posted about your panic attacks, I feel like I am a total freak sometimes. It’s comforting to know other people know exactly how it feels to have anxiety. Although, I wish people didn’t have to suffer in such a way!

Xo

Exactly this is what's helpful, too. Don't resist, just describe in my body how the anxiety feels. Today I was getting anxious about the future. Instead of ruminating I asked myself how does it feel? I noticed it in my stomach so I focused my attention there. Yes, I feel tension in my stomach and observed. In about a minute it was gone. I continued cooking mindfully, focusing on textures, smell, sound of chopping... The anxiety has gone away completely.

breathing helps me and also medication,

I am sorry you go through this. I used to have severe panic attacks. I had tried so many approaches, many of which are listed above. I had also needed medication to keep my anxiety level much lower.

I have not had a panic attack in years now. Medication stops them before they start.

Not everyone needs medication. Many different strategies can help and there are great examples/suggestions in this thread.

My pdoc has always stressed the importance of intervening in panic attacks, as they can become self-perpetuating.

If you hyperventilate, try breathing into a paper bag.

I hope you find relief!


WC

Hi,

Have had panic attacks in the past.... what has helped me avoid a full blown panic attack is when the first wave of anxiety hits I tell myself well that’s just anxiety that’s all it is....and it seems to help me avoid it flourishing from there.... it’s important how you talk to yourself...as soon as you start freaking because of the feeling of anxiety coming on then that fear feeds it ... it takes practice I know.

I lay on the ground in the bathroom. Idk why that helps. If I’m not at home, I go where there is fresh air. Luckily it’s been over a year since I had one, and they never were too frequent. Still. It’s crazy how it can convince you you are actually physically sick.

I have an anxiety myself. Sometimes doing meditation for anxiety can help. Sometime breathing slowly can help.

I tried soothing classical music getting air? I never tried that. I will have to try that myself.

I like to mediation myself. Sometimes it the only way I can get any sleep.

That is great advice. Do you mind if I add your advice to my quotes

That is great advice! I will add that to my positive quotes.