[haunted]

How do you all deal when you're in the throws of an all out anxiety attack? You know, not when you're just nervous but when it hits you like a hammer and you're completely freaking out?

[sabby]

There are a couple of things I do for myself that seem to help to at least lesson the severity and make it easier to deal with.

First of all is I work hard to control my breathing. When I get really upset I tend to hold my breath. So I make as much effort to concentrate on my breathing....keeping it deep and slow...cleansing breaths. That does 2 things....helps to supply the oxygen to all parts of the body and takes my mind off the attack at the time.

Once I've been able to get my breathing under control, I then can find someone to talk to....one of my kids or my husband either online or on the phone. Hearing their voices and just knowing we are communicating also helps to calm me.

Hope you find something that helps you work through your attacks.


sabby

[Perna]

I ground myself as much as possible; just "sit" and look around me and notice things. My worst anxiety attack happened when I was at college, sitting on the front steps of my dorm. I looked around, it was a lovely Fall day. I didn't have any assignments due or tests coming up, there was nothing in my life at that moment that could otherwise be responsible for the anxiety. It passed in a few minutes.

What is normally "calming" for you? I use to keep some books I liked at work and would read a page or so, take myself "away" from the situation or just getting up and walking a bit, going and getting a drink or listening to the others, getting my mind off the anxious feelings sometimes worked. Thinking ahead to dinner or some "normal" activity can pull one along and out of the maelstrom too, sometimes.

[tsha]

As Sabby said, breathing is key. I, too, tend to not breath when I'm in that state. Now that I'm better at recognizing the pre-cursor I'm better able to manage them.
When you breathe, use your belly to "pull" the breath down into your lungs by extending your belly on the inhale.

Here are a few other breathing exercises:
Alternate Nostril Breathing:
Gently close your right nostril and breathe in slowly thru your left, release the right and close the left and exhale slowly. Then inhale slowly from the right, release, close the right and exhale. Keep repeating for as long as necessary.

Relaxation Breath:
Breathe in slowly for a count of 4, hold for a count of 7 and exhale for a count of 8. If you are having trouble with this, take it slowly. Some alternatives are to skip the "holding" piece and or exhale for a shorter count, as long as it is longer than the inhale.

[haunted]

I try the breathing but it doesn't always work. I had one of the worst attacks the other day at work and like yours Perna, it was brought on by absolutely nothing. I didn't have anything that was stressing at the moment. As a matter of fact it was an easy day in the office. I first felt my feet start getting warmer and it worked it's way up my entire body. I started to sweat and shake and all I wasnted to do was run out of there. My thoughts were racing as fast as my heart so as calmly as I could I got up and went into the bathroom where I had to stay for 20 minutes. I thought I was going to pass out as I walked down the hall. I work in a hospital so I guess I was in the best place I could've been but I don't talk about my condition with my co workers so I was even more frightened that this was happening this bad at work. This is starting to really affect my general way of life and I don't understand how these attacks can happen and there not be a solid medical reason for it.

[Kiya]

before i could master my breathing, i used lavender oil to smell - it is sharp and calming at the same time. the scent would go right through the attack and then work to calm me. i would also use chocolate, does sort of the same thing, redirects the sences... tho it does add on the weight if one eats as much of it as i was.... breathing is better, but it takes time to cultivate that skill.

there is also a pressure point between the pinky finger and it's neighbor where they join the hand - you can lightly pinch that spot which is supposed to help - my T taught me that.
Hope you are doing alright... kiya

[Perna]

There is a medical reason but it's not something doctors understand how to get to yet. There are all sorts of chemical things going on and who knows what one chemical is too high and one too low or something. I posted in the depression forum about how depression, anxiety, and other mental problems might be related to thyroid hormones. They just don't know enough yet to do "individuals" very well.

How old are you? Are you going through perimenopause or anything like that yet? Could be the result of a week's worth of not eating well, your cycle (I had the most trouble with my anxiety in my 20's and 40's because of those two, my cycle/not eating right and then preimenopause) all sorts of things can go wrong that we can't "see" yet and cause anxiety/panic attacks.

[ECHOES]

One theory as to why regularly practiced relaxation techniques work is that our adrenaline level stays high so any small thing (and remember 'good' things as well as 'bad' things cause anxiety) can make the adrenaline level jump into panic attack range.

Regular breathing exercises (and hypnosis and guided imagery) helps keep the adrenaline level low or normal so that when something sneaks up that we might not even recognize as something that can cause anxiety, it won't send the adrenaline to such a high level that it causes a panic attack.

I do find that when I am able to practice regularly it's helpful but not sure if it is because of the above theory or some other explanation.

Just my thoughts.