my biggest cause of anxiety is fear of the anxiety and its symptoms. sometimes i just think, ok when's my next panic attack. it's like anticipation.

when i wake up like that, i do a small stretch routine, just to loosen up my muscles. i start off just sitting up in bed, stretching the neck and arms, and then stand up and stretch some more. it seems to help me.

a book i got also recommends punching a pillow or shouting "stop" just to release some energy or take you mind off it it.

I am in the same boat. My biggest fear in life is having anxiety and panic attacks. Which of course leads to anxiety and panic attacks. The cycle is vicious and very hard to stop.

hiya, i so now how you feel. Everyday i dread the possiblity of the panic returning, and eventhough you have sometime inbetween where everything seems ok you know that it is just aroung the corner waiting to come back. the thought of it is almost as bad as the panic itself isnt it? Have you ever though of seeing a councilor or getting a relaxation tape? both have helped me a little, but i am trying a new method at the moment that reccomends confronting and welcoming the attacks when they occur. I know it sound really stupid but the one time that i have tried it seemed to have a small level of success, i.e. i didnt throw up. i am going to continue to try this and if you want to know more about it let me know. Sometimes like you say upping the medication isnt always the answer and maybe its time to consider other options. let me know how you are doing xxx

Completely agree with you, the fear and worry about the anxiety itself causes more anxiety and it spirals into an unending vicious circle until we find something which can break the cycle. Recently i have found that trying to accept the anxiety and not add the 'second fear' helpful, but this takes practice and patience.
Claire Weekes books and tapes are really good.
Take care and remember, no matter how bad yr anxiety feels it cannot harm you in any way - learn not to fear it.

The best way I heard this described was by Dr. Claire Weekes. She explains our anxiety.... that anticipatory anxiety, sitting waiting worrying anxiety, as 'first fear'. The next step is from our 'what ifs'... we what if ourselves into panic (second fear)... what if this is REALLY a heart attack? what if i pass out? what if they put me away this time? etc etc. This is 'second fear'. The 2 things we need to concentrate on is taking the sting out of the second fear... from what if to so what? And to accept, let time pass, and learn to float/relax through first fear. Deep breathing, medication, execrise, change in diet, prayer all help here:)

HI! I UP MY MEDICINED ALL THE TIME.WELL NOT ALL THE TIME BUT WHEN I FEEL LIKE THERE NOT WORKING I ASK TO HAVE THEM UPD.GLAD TO HEAR YOU ARE ON MEDS.COOL.TAKE CARE OF YOURSELF FIRST AND FORMOST.PEACEOUT!