Well it sounds like you already know what to do. The question is when are you going to start. A hot shower or tub would be a nice start.

I do biofeedback it helps look it up and see if you can find a tech thuw your doc its like a yoga thing learning to slow your heatbeat down and cotrolling your breathing relaxing musles ect it take time to learn but it does help hope this helps HUGS

go to itunes and type in "zen garden". it's really relaxing

Oh sweetheart, I know what you mean.

I stand in a hot shower until the water gets cold. That seems to calm me down.

I also work very hard at not being critical of myself when I'm panicked.

Ok I also suffer from a condition called air hunger brought about by anxiety.
Currently this is the problem that's causing me the most shit.
Any ideas? Breathing excercises only work while I'm doing them and I have air hunger constantly so that's no good.

i used to get them really bad for a while after i got sick i felt like i couldn't breath and catch my breath i thought i was gonna die i had heart palpatations too and breathing slow into my hands or a bag helped sometimes and the doctor said to massage my neck where your big vein is too to help with the palpatations i cant spell it right i know anyway othe than that i think the only thing that helped was keeping busy and trying to keep under control exercising like yoga helped a lot too hope your ok

red, i was here when you went through your panic attack the other day.

i was worried about you; my aunt told me that if you try to breath from down in the pit of your stomach - like, take a full breath, and let it out that that helps.

i don't know if it does, but good luck

What about nature sounds? Like listening to rain on my iPod maybe?
I really dont know what to do here :(

Yes thats a good one to use I like the sea sound waves crashing and sounds of a stream runing

sorry but my reply is get a new GP. U have a choice of what dr u want. I changed drs bout 10 yrs ago & hes great. Look for another 1, if u dont like him, then find another.
love ya hun
Cathy

If you have never tried meditation, you should. It was a godsend to me and it really helps to quiet the mind.
good luck; we're here

Thanks. Usually I dont see this guy but I needed and appointment fast and he was the only guy available unfortunately.
Chicago what meds helped you? Did you suffer air hunger too or just panic attacks?

Someone must know something lol

Red, glad you're back. Only thing I can really help you with is...well, laughter.

Breathe in, breathe out...repeat.

Oh wait, you need more than that! Gotcha.

Go find some music that is relaxing (Nature sounds, instrumental stuff, Anything by Enya, Yanni or David Lanz and Paul Speer) When you put in some music have the room at a comfortable temp and try not to have lights/tv/additional noise around. As you breathe in and out do it slowly and while you are doing them repeat to your self (out loud or in your head) positive afirmations of any kind. Things like, "I am in control of my emotions", "I am a calm person", "I am a happy person", "I am not going to give in to depression/panic attacks". Anything that fits you.

I do the same for my nightmares, I tell myself that I am in control of my dreams, that I am in a safe place now, that I am loved and that I have the power to change my dream if it turns into a nightmare.

I have also found that playing with play-doh, clay or a squishy stress ball can help. I have also used worry stones, they are nice because they are small enough to keep in your pocket so if you are in a public situation you can grab it and it is discreet enough not to turn heads.

If you are in a position to then after a panic attack write down where you were, what you were doing, what feelings were right before it etc etc. You may be able to learn what your triggers are.

Something I still do, wear a rubber band around your wrist. When you feel the attack coming on snap the band. Imagine a stop sign and tell yourself to stop the attack. Redirect your thoughts to something plesant and then bring youself back to what you were doing. Continue doing this every time you have a attack or the attack comes back.

Good luck hon, panic attacks are not fun, I know. But work on them one at a time and you will learn to gain control over them.