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...
Hi, I'm new here and don't even know if I'm having panic attacks. My dad suffered a lot last year and passed away at the hands of some extremely cruel doctors and nurses (because we have universal healthcare here and they're cutting costs like crazy). I believe they murdered him through deprivation of water and food (he was crying for this) and numerous shots of morphine till he could no longer talk and swallow.
I have PTSD from flashbacks usually before sleeping and take Benedryl to help me get through the night. Now mom is showing similar symptoms to dad and I'm terrified that I have to take her to the same hospital (we're not allowed to choose and must go to the one closest to home). Whenever she coughs, I panic and I think about what happened to dad. Then I can't breathe, and my heart palpitates, and I tense up to the point when I'm almost losing my vision, and consciousness.
Do you feel like this? What do you do about it? I can't take time off to go to the doctor because mom is ill - and I don't want to be classified as a nutjob and put into the line for euthanasia - which is what's happening here, north of USA. Any suggestions would be very much appreciated ...
Bring up today’s newspaper on the web, notice the date. Read something fun!
Breathe slowly and steadily from your core. Imagine letting fear and worry go, evaporating along with each breath.
Trace your hands against the physical outline of your body. Experience your own presence in the world.
Call a friend and have a chat.
If you are feeling ‘stuck’, change how you’re positioned. Wiggle your fingers, tap your feet. Pay attention to the movement: You are in control of what your body is doing, right here and now.
Eat or drink something. Is it hot, or cold? Sweet, or sour?
Meditate, if that’s OK for you. Otherwise use distractions like television or music to help settle down.
Use your voice. Say your name or pick up a book and read the first paragraph you find out loud.
Look at yourself in the mirror. Smile, even if that’s the last thing you feel like! How does that feel? What can you see? (If negative thoughts come to mind, write them down to look at later but let them go for now. You’re anxious enough as it is.)
Write out what’s going on. Keep writing until you start to notice it makes a difference, lets some of the things you’re anxious about out.
Take a shower/bath. Notice the sensations of the water.
Write somebody you care about an email.
Imagine yourself in a familiar, comfortable place. Feel the safety. Know it.
Take a look outside. Count the number of trees and street signs.
Exercise. Jump up and down on the spot. Try some gentle yoga, or ride a bike.
Hold onto something comforting. Maybe a blanket or an old stuffed toy.
Laugh. Even if that’s hard. Just the act of laughing about something, anything can break that spinning out of control feeling.
When you’re not too stressed, make a list of the things that provoke your anxiety. Take it to your therapist and ask them to help you find ways to desensitize you to some of those things. Then those triggers won’t be quite so powerful, and your anxiety coping skills will work better.
If you get PTSD flashbacks, when you’re feeling OK, make a list of the furniture in your home and what room it’s in. Give the list to a friend you can call to help you focus on what’s now and safe.
List 5 really positive things in your life. Put the list where you’ll see it and remember that there’s more to the world than just panic and fear.
Think about the last week. Was there a day you didn’t have so much anxiety? Remember how it felt to be less anxious than you are right now. What was different? What can change?
Bring up today’s newspaper on the web, notice the date. Read something fun!
Breathe slowly and steadily from your core. Imagine letting fear and worry go, evaporating along with each breath.
Trace your hands against the physical outline of your body. Experience your own presence in the world.
Call a friend and have a chat.
If you are feeling ‘stuck’, change how you’re positioned. Wiggle your fingers, tap your feet. Pay attention to the movement: You are in control of what your body is doing, right here and now.
Eat or drink something. Is it hot, or cold? Sweet, or sour?
Meditate, if that’s OK for you. Otherwise use distractions like television or music to help settle down.
Use your voice. Say your name or pick up a book and read the first paragraph you find out loud.
Look at yourself in the mirror. Smile, even if that’s the last thing you feel like! How does that feel? What can you see? (If negative thoughts come to mind, write them down to look at later but let them go for now. You’re anxious enough as it is.)
Write out what’s going on. Keep writing until you start to notice it makes a difference, lets some of the things you’re anxious about out.
Take a shower/bath. Notice the sensations of the water.
Write somebody you care about an email.
Imagine yourself in a familiar, comfortable place. Feel the safety. Know it.
Take a look outside. Count the number of trees and street signs.
Exercise. Jump up and down on the spot. Try some gentle yoga, or ride a bike.
Hold onto something comforting. Maybe a blanket or an old stuffed toy.
Laugh. Even if that’s hard. Just the act of laughing about something, anything can break that spinning out of control feeling.
When you’re not too stressed, make a list of the things that provoke your anxiety. Take it to your therapist and ask them to help you find ways to desensitize you to some of those things. Then those triggers won’t be quite so powerful, and your anxiety coping skills will work better.
If you get PTSD flashbacks, when you’re feeling OK, make a list of the furniture in your home and what room it’s in. Give the list to a friend you can call to help you focus on what’s now and safe.
List 5 really positive things in your life. Put the list where you’ll see it and remember that there’s more to the world than just panic and fear.
Think about the last week. Was there a day you didn’t have so much anxiety? Remember how it felt to be less anxious than you are right now. What was different? What can change?
Bring up today’s newspaper on the web, notice the date. Read something fun!
Breathe slowly and steadily from your core. Imagine letting fear and worry go, evaporating along with each breath.
Trace your hands against the physical outline of your body. Experience your own presence in the world.
Call a friend and have a chat.
If you are feeling ‘stuck’, change how you’re positioned. Wiggle your fingers, tap your feet. Pay attention to the movement: You are in control of what your body is doing, right here and now.
Eat or drink something. Is it hot, or cold? Sweet, or sour?
Meditate, if that’s OK for you. Otherwise use distractions like television or music to help settle down.
Use your voice. Say your name or pick up a book and read the first paragraph you find out loud.
Look at yourself in the mirror. Smile, even if that’s the last thing you feel like! How does that feel? What can you see? (If negative thoughts come to mind, write them down to look at later but let them go for now. You’re anxious enough as it is.)
Write out what’s going on. Keep writing until you start to notice it makes a difference, lets some of the things you’re anxious about out.
Take a shower/bath. Notice the sensations of the water.
Write somebody you care about an email.
Imagine yourself in a familiar, comfortable place. Feel the safety. Know it.
Take a look outside. Count the number of trees and street signs.
Exercise. Jump up and down on the spot. Try some gentle yoga, or ride a bike.
Hold onto something comforting. Maybe a blanket or an old stuffed toy.
Laugh. Even if that’s hard. Just the act of laughing about something, anything can break that spinning out of control feeling.
When you’re not too stressed, make a list of the things that provoke your anxiety. Take it to your therapist and ask them to help you find ways to desensitize you to some of those things. Then those triggers won’t be quite so powerful, and your anxiety coping skills will work better.
If you get PTSD flashbacks, when you’re feeling OK, make a list of the furniture in your home and what room it’s in. Give the list to a friend you can call to help you focus on what’s now and safe.
List 5 really positive things in your life. Put the list where you’ll see it and remember that there’s more to the world than just panic and fear.
Think about the last week. Was there a day you didn’t have so much anxiety? Remember how it felt to be less anxious than you are right now. What was different? What can change?
Bring up today’s newspaper on the web, notice the date. Read something fun!
Breathe slowly and steadily from your core. Imagine letting fear and worry go, evaporating along with each breath.
Trace your hands against the physical outline of your body. Experience your own presence in the world.
Call a friend and have a chat.
If you are feeling ‘stuck’, change how you’re positioned. Wiggle your fingers, tap your feet. Pay attention to the movement: You are in control of what your body is doing, right here and now.
Eat or drink something. Is it hot, or cold? Sweet, or sour?
Meditate, if that’s OK for you. Otherwise use distractions like television or music to help settle down.
Use your voice. Say your name or pick up a book and read the first paragraph you find out loud.
Look at yourself in the mirror. Smile, even if that’s the last thing you feel like! How does that feel? What can you see? (If negative thoughts come to mind, write them down to look at later but let them go for now. You’re anxious enough as it is.)
Write out what’s going on. Keep writing until you start to notice it makes a difference, lets some of the things you’re anxious about out.
Take a shower/bath. Notice the sensations of the water.
Write somebody you care about an email.
Imagine yourself in a familiar, comfortable place. Feel the safety. Know it.
Take a look outside. Count the number of trees and street signs.
Exercise. Jump up and down on the spot. Try some gentle yoga, or ride a bike.
Hold onto something comforting. Maybe a blanket or an old stuffed toy.
Laugh. Even if that’s hard. Just the act of laughing about something, anything can break that spinning out of control feeling.
When you’re not too stressed, make a list of the things that provoke your anxiety. Take it to your therapist and ask them to help you find ways to desensitize you to some of those things. Then those triggers won’t be quite so powerful, and your anxiety coping skills will work better.
If you get PTSD flashbacks, when you’re feeling OK, make a list of the furniture in your home and what room it’s in. Give the list to a friend you can call to help you focus on what’s now and safe.
List 5 really positive things in your life. Put the list where you’ll see it and remember that there’s more to the world than just panic and fear.
Think about the last week. Was there a day you didn’t have so much anxiety? Remember how it felt to be less anxious than you are right now. What was different? What can change?
Bring up today’s newspaper on the web, notice the date. Read something fun!
Breathe slowly and steadily from your core. Imagine letting fear and worry go, evaporating along with each breath.
Trace your hands against the physical outline of your body. Experience your own presence in the world.
Call a friend and have a chat.
If you are feeling ‘stuck’, change how you’re positioned. Wiggle your fingers, tap your feet. Pay attention to the movement: You are in control of what your body is doing, right here and now.
Eat or drink something. Is it hot, or cold? Sweet, or sour?
Meditate, if that’s OK for you. Otherwise use distractions like television or music to help settle down.
Use your voice. Say your name or pick up a book and read the first paragraph you find out loud.
Look at yourself in the mirror. Smile, even if that’s the last thing you feel like! How does that feel? What can you see? (If negative thoughts come to mind, write them down to look at later but let them go for now. You’re anxious enough as it is.)
Write out what’s going on. Keep writing until you start to notice it makes a difference, lets some of the things you’re anxious about out.
Take a shower/bath. Notice the sensations of the water.
Write somebody you care about an email.
Imagine yourself in a familiar, comfortable place. Feel the safety. Know it.
Take a look outside. Count the number of trees and street signs.
Exercise. Jump up and down on the spot. Try some gentle yoga, or ride a bike.
Hold onto something comforting. Maybe a blanket or an old stuffed toy.
Laugh. Even if that’s hard. Just the act of laughing about something, anything can break that spinning out of control feeling.
When you’re not too stressed, make a list of the things that provoke your anxiety. Take it to your therapist and ask them to help you find ways to desensitize you to some of those things. Then those triggers won’t be quite so powerful, and your anxiety coping skills will work better.
If you get PTSD flashbacks, when you’re feeling OK, make a list of the furniture in your home and what room it’s in. Give the list to a friend you can call to help you focus on what’s now and safe.
List 5 really positive things in your life. Put the list where you’ll see it and remember that there’s more to the world than just panic and fear.
Think about the last week. Was there a day you didn’t have so much anxiety? Remember how it felt to be less anxious than you are right now. What was different? What can change?
http://www.healthyplace.com/blogs/treatinganxiety/2010/09/top-21-anxiety-grounding-techniques/
wouldn't paste the list - that is the website..duh : ) still looking for the better ones
some of them - keep a bottle of ice cold water by you - to drink, sip - also to touch at your wrists, inner elbow, temples, throat - will chill you; as in calm but physically as well.
counted breathing - breathe the box. one from PTSD group, Leo's breathe in to count of 4, hold for 4, breathe out to count of 4, hold for 4. begin again. concentrate on the counting. helps A LOT.
well, anyway.
other ones that are good and more simple are - find 5 things in the room. look at them, say what they are out loud. touch them.
it seems very simple and maybe easier to remember for us. i need this too.
Most average people can address an impending panic attack with tools and knowledge to reduce the likelihood of slipping into a state of panic, flashback or dissociation. I want to introduce you to a “grounding technique.”
The idea behind a grounding technique: As the name implies, “grounding” is a way to “ground” you in the present moment. In doing so, you can retain your connection with the present moment and environment.
General Instructions:
You want to use the five senses (sound, touch, smell, taste, and sight).
To begin, sit or stand with both feet firmly on the ground. Say to yourself: “I have everything I need to get through this feeling.” Repeat this phrase a few times.
Take 3 deep breaths at the beginning and end of this exercise. Remember, if you are lightheaded or hyperventilating, breathe in and out into a paper bag 10 times.
Then start the 5’s…
* 5 Sounds:
Listen for 5 discrete sounds that are different and identify them. For instance: a fan, a dog barking in the distance, the refrigerator humming, your own breathing and crickets chirping. And as a result, your attention will be directed to that noise, bringing you into the present moment.
* 5 Sensations:
Touch 5 discretely different surfaces – look for warm, cold, rough, smooth – forcing you to stay in touch with the present moment.
* 5 Smells:
Smell 5 discretely different odors – fruity, floral, green, spicy, herbal – forcing you to stay in touch with the present moment.
* 5 Tastes:
Taste 5 descrete tastes – sweet, sour, salty, cold, hot – tastes can force you to stay in the present moment.
* 5 Sights:
Take an inventory of 5 things around you. Connect with the present moment by verbally listing 5 things around you. You could identify 5 colors you see. Count 5 pieces of furniture around you. Taking an inventory of your immediate environment can directly connect you with the present moment.
(Personal note: I used to wake up in the middle of the night with panic. I had two plastic pill sorter trays by the bed. One had tastes in it: salt, sugar, cocoa powder, cinnamon and vanilla powder. One had cotton balls in with different scents in each compartment. This way I could use the 5’s right at my bedside. I would sit up in bed, swing my feet over and place them firmly on the ground, open my bedside drawer and pull out my trays and then start my routine.)
That is a start – this system, given to me by my best friend, who is an EMDR therapist, absolutely worked for me.
Thank you again and big hugs to all of you.