Panic Attack Strategies

Hi guys,

I've been going through a lot of attacks lately, ranging from "OMG take me to the emergency room" to "it's there but it'll pass soon"

I just had one a while ago and while it was happening, I focused on my breathing which sort of helped but it still wouldn't go away, in fact it worsened at times.

Then, I attended a meeting with a co-worker and it was still there (was hell trying to focus AND discuss matters). But the topic got interesting and I got all animated and the "feeling" went away.

This got me thinking, my trigger is the fear of a heart attack. So ANY sensation on my limbs, chest, head would set it off. That's all physical.

My original strategy was to tackle it head on, meaning physical as well. It would pass but it would again take long or worsen at times.

Now I understand that if my trigger is physical, my focusing on the physical would AMPLIFY whatever I'm feeling, thus giving the "feeling" more ammo or power.

So I'm modifying my strategy;

1. Acknowledge the feeling
2. Put that feeling aside - not forget but rather, put it in a compartment in the corner of your mind
3. Preoccupy yourself - this is tricky because there are so many mental barriers already.
4. Continue till your mind is totally off it

I'm not saying this is for everybody but the idea is, if it can be turned on just like that, it may also be turned off just the same.

The trick is to find the right mental/thought pattern to turn it off.

But of course, if symptoms worsen see a doctor or get help.

What are your strategies for coping?

Regards

lors

I use breathing techniques to help me through. Here is the one I use. It takes practice so you have to practice when you are not having one so you will be ready when you do.

Take a deep breath in through your nose to the count of 4.
Hold your breath to the count of 7.
Exhale through your mouth to the count of 8.

I do this 10 times to relieve anxiety symptoms. It takes practice.

Interesting. I think I'll try that next time.

I usually just breathe deeply and slowly. Unfortunately, it can also result in hyperventilation and the end result is...light headedness, dizziness, numbness in the face, tingling...lol

I think Gayle was right, it takes practice. Deep, slow breaths shouldn't be resulting in hyperventilation...

Yeah, the problem with me was that I didn't regulate my breathing.

Another thing that seems to help is humming. It alleviates the chest tightness feeling in my case.

What it does (for me) is the reverberations from the humming creates another feeling in the chest while also regulating the exhale.

Someone on PC recommended letting your body go limp, like a noodle ... that anxiety cannot escalate when you are in that state. It is also easier to breathe correctly when you are in that non-tense state. I've tried it several times and it halts the panic for me.

I recall once when I was in the middle of an attack, I noticed I was subconsciously tensing my neck amd shoulders - obviously this was making things worse.

Then I started relaxing and things got better.

It's so ridiculous how we're essentially just freaking ourselves out. Utterly ridiculous.

Anyway, there's this other meditation method that does the same thing. You tense and relax each body part starting from your toes, fingers then moving inwards centrally till you get to your neck. Some even tense their eyebrows.

You'll be surprised which parts you notice start out tense already. What's nice is the relief you feel once you relax them.

Was able to fend off a couple of attacks.

One was the other night but - with beer and friends haha. After the 2nd bottle it was all good.

2nd one was yesterday. Slow inhale + slow humming exhale worked best.

Mine usually happen when I'm driving or large shopping malls/stores. In the car music helps and breathing but not always. In the store I have to find a smaller area or seating area, gather myself and decide if I can continue. Practicing on cutting myself some slack if I can't go on and just call it a day. My medication has helped somewhat but I hate being alone for fear of panicking!

Man I hate when that happens. My last worst one was while driving and the place I was going to was near a hospital.

That hospital sighting multiplied whatever I was feeling ten-fold.

One thing about alcohol...I can see why it can be so addicting. Alcohol makes us feel invincible, which is the exact counter to a panick attack where we basically feel our most vulnerable.

HOWEVER, the next day after a drinking binge can be devastating because not only do we physically feel terrible, whatever feelings of invincibility will be drastically reduced as well. This could lead to a worse attack or, going back to the bottle.

Dangerous combo.

I use breathing techniques as well. Breathe in through your nose and press the air out through your mouth with teeth closed. There are also some mudras that help that you can look up that help you focus on something other than the attack.
Yoga has immensly improved the number of onsets I had in general. Good luck!

Yeah Yoga is great. I was doing that for a few months but had to stop due to a back injury.

We were at an amusement park yesterday and the group wanted to go on the fast rides, I could feel myself getting anxious but I made it a point to not acknowledge the feelings too much.

Instead, I focused on how fun it used to be and how much of a thrill it was to feel the wind, the speed of the descent, the weightlessness of the loop sections and the excitement would kind of match the fear and anxiety, evening things out so I looked bored hahahaha! If they only knew the inner battle I was fighting within.

It seemed like a balancing act but when it was nearing our turn I could feel myself tensing up again so I did the breathing exercise. Relaxed my posture etc...

Then it was our turn and I did my best to put on a brave face. We were headed up to the peak and that was the scariest part - when there's a pause at the apex and you're waiting for the drop at an incredible height. Well, at that point I started humming the Jaws theme which was kinda funny and distracted me enough that when the drop came, I was screaming my head off and raised my arms like I was still a kid. It was awesome haha

That's so cool! And I can totally relate to that!!! We were in Disneyworld a few months ago and I was terrified of getting an anxiety attack while going on a rollercoaster. But I went anyways and it was so much fun! I screamed my head off going down and it really helped! I was so happy that I didn't give in to my fear!

Amen to that!

Being in those long lines filled with people, then going in what's essentially a cage, getting hauled up and around, with literally nowhere to go is one of the most daunting things a person with anxiety can get into. The gripping fear and suspense is almost overwhelming if not for the carnival atmosphere which sort of reminds you that "hey this is fun." You're basically tense for the whole time up until the drop.

BUT the payoff is simply amazing.

Another thing I notice is that acidity apparently causes a lot of the same symptoms that would cause me to panic; chest and throat tightness, "heart" or chest flutter, nausea. Not knowing the cause, I let it escalate to the point that I can barely function.

I was wondering because I'd get these feelings even when I'm relaxed, lounging around or in bed. I always used to notice these symptoms when I'm stressed or in a particularly tense situation.

So I read up on the symptoms and hyperacidity came up - which I have but it only used to get triggered after drinking or eating spicy/oily stuff. Now, stress is also triggering it.

I've since stocked up on antacids. And so far so good.

So for those in the same boat, check if it's acidity. Note the times you feel those symptoms, if it happens after meals, or bouts of drinking, it could be acidity.

Helpful link:

http://anxietynetwork.com/content/wh...-cannot-happen

A panic attack for my wife is often a very scary ordeal. Unlike most panic attacks, hers actually induce a psychogenic non-epileptic seizure (PNES).

Symptoms That Mimic Epilepsy LInked to Stress, Poor Coping Skills - 04/10/2012

So unlike a normal panic attack, she falls into an almost epileptic state (and will actually have memory loss with it). The only thing I've found that works is ... well ... me. If I can catch it quickly enough, I can "talk her down". I'll help her calm her breathing and relax her stress levels. It's really scary the first time and doctors aren't equipped to understand what's happening. It really looks like an epileptic seizure, but doesn't respond to seizure treatment. Once they realize it's a form of conversion, (not that they know what that means) they tend to move the patient to the psych ward of the hospital and say the patient is "faking it".

My cousin was like that too.

I hope your wife is ok.

Switching to decaf has also had a huge impact.

Major no-no: going to a stressful situation all jacked up on caffeine.

I read having a mantra helps...well for me, this is working wonders at the moment:

"You're not expected to fix EVERYTHING, you just have to do the best with what life gives you."

This is going to sound really weird, but I found out by accident that playing solitaire helped stop or lessen my panic attack. I focus hard on laying the cards out just right & on counting them out. Counting for some reason helps. I carry a pack of cards with me now.

Good tip! Lots of solitaire apps for the phone too.

With regards to counting, I noticed that simply counting out loud or mouthing the numbers under my breath helps a little too.

Or doing simple but fast math. I downloaded a math game that has simple addition and subtraction. This helps preoccupy me as well.