Panic Attacks Support Group
A panic attack is a period of intense fear or discomfort, typically with an abrupt onset and usually lasting no more than thirty minutes. Symptoms include trembling, shortness of breath, heart palpitations, sweating, nausea, dizziness, hyperventilation, and sensations of choking or smothering. Panic attacks can be very sudden, appear to be unprovoked, and are often...
I think I have officially lost it. :( I think panic has taken over my life. my throat feels like its closing. Even swallowing water makes me gag. I bought Ensure drinks yesterday because im feeling weak from not eating. I am SO scared. My boyfriend broke up with me lastnight to top it all off. Which in the long run might be for the better, but right now its just making me feel worse. I had an interview today, had a mild panic attack during. I dont even know how I will be able to work if I do get a job feeling this way. I had another driving home. Now im home and they just wont stop. I have a doctors appt tomorrow but its with a dr ive never seen before since im paying cash, had to find someone cheaper. And now im scared that they wont be able to help me. Also with the tightness in my throat how will I manage to swallow any pills? I have a couple xanax left and I havent taken one yet because of the fear of choking on it, or it swelling my throat up worse. I dont want to die... i got 4 kids that need me. Why cant i snap out of this?? any help..advice...please..
Oh, you sound like you're in the full grip. Put your tablet under your tongue and let it dissolve there. Now, that will ease the panic of choking.
Right, down to business. A panic attack can not kill you. Your body won't allow it. Let's go through what's happening here. Your adrenaline has kicked in and your body is looking outside for danger. It can't see the lion coming to eat you. So now, it's looking inside for illness. This is where it really kicks In because your mind is at full fear. Your heart is pumping hard , your hands are sweating (improves grip) , your blood has moved from the feet and hands and into your main leg and arm muscles (preparing for fight or flight). You feel light headed because you don't trust yourself to breathe - you think you're dying. No, you're hyperventilating. Let your body breathe for itself, please. It's better than you at it, my darling, it's been doing it for years.
After a while, the body will start injecting another chemical into your bloodstream. Endorphines will start to calm down the heart, the adrenaline will subside. Your body is built for survival and it will not kill itself. It is programmed to LIVE.
You now need to start the diaphragmatic breathing. Lay down on your bed. Put one hand on your chest and the other on your tummy. Take a deep breath. Now, which one is going out as you breathe in? Your chest or tummy? If its your chest, you're breathing wrong, I'm sorry to say. Now, try again. It's your tummy that should be going out and your chest should remain still. Breathing in this way will slow your heart and calm down the attack. As you breathe in, hold for two seconds and let the breath out as a sigh. In your mind, I want you to say the word "relax". Make sure your arms are like lead and there's no fidgeting. Your hands should not be clenched and you should be relaxed at the shoulders. I want you to do this for five minutes. Don't worry if it doesn't work the first time. Practice makes perfect. I do this twice a day. If you would like to message me your email address, I have a relaxation recording that I would love to send you. It works. Relaxation and breathing is one massive way to get control back.
Keep one thing in mind. Panic attacks can not bite you on the butt. They are powerless unless you GIVE them that power. My lovely, it's time to take it back.....
Much love and prayers,
Alli
Xxx