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...
On the inside, I feel as though I am screaming all the time. I am having a hard time trying to get myself into a place where I feel I just don't fit in. I feel very alone and unnoticed. I often am alone. I only deal with my kids and my hubby's health issues. I have no time to go and let off some steam. I just can't bring myself to go out and live a little because of all the thing I have to take care of on my own. I feel as though I am burnt out and I don't think I will ever feel good again,
It is hard to look in my mirror and see the person I have become. I look old and worn out. I am super hard on myself and expect everything to fall into place. I can't seem to like myself any longer.
Often hate getting out of bed in the morning and have a hard time going to sleep at night. I wake up and am in motion all day long and well into the night. I drop into bed and wake with a thousand things on my mind, I know I need to slow down and shut my mind off but I find it hard to do so. I have tried meditation and exercise. I have tried taking walks and going to a friends house but it had failed me. I no longer enjoy taking long hot bubble bath with a book or sex.
I can no longer go to a clinic or anywhere without having bad panic attacks the thought to even reach out for help scares me. I need some help.
So here I sit screaming inside and no one hears my pain.
It is hard to look in my mirror and see the person I have become. I look old and worn out. I am super hard on myself and expect everything to fall into place. I can't seem to like myself any longer.
Often hate getting out of bed in the morning and have a hard time going to sleep at night. I wake up and am in motion all day long and well into the night. I drop into bed and wake with a thousand things on my mind, I know I need to slow down and shut my mind off but I find it hard to do so. I have tried meditation and exercise. I have tried taking walks and going to a friends house but it had failed me. I no longer enjoy taking long hot bubble bath with a book or sex.
I can no longer go to a clinic or anywhere without having bad panic attacks the thought to even reach out for help scares me. I need some help.
So here I sit screaming inside and no one hears my pain.
One of the most effective methods used is deep breathing. The following exercise will physically and mentally calm you down and lower your heart rate. Start out by breathing through your nose for a slow 3 count.Then hold your breath for a slow 3 count.And then exhale for a slow 3 count through your mouth like how you would exhale when you blow hot soup to cool it. You can do this as long as you want. It really helps.
The next thing you can do is something called stop and replace. The purpose of this is to stop the anxious thought and replace it with a more calming thought.EX: I am anxious about going in front of the class to present my project (so I keep thinking about it and it just makes me more anxious).
STOP!! that thought and replace it with a thought such as thinking of something exciting you are going to do this weekend like go on a family trip, and just really lose yourself in the thought and take your mind away from the current anxious thought.
As a panic attack often fuels itself by unintentionally focusing on the cause of panic, it can help to divert your attention by focusing on something else, such as doing mental puzzles: word games, numerical problems or noting the features of different objects within sight. Try counting backwards from 100 by 3's, or saying the alphabet backwards, etc. It's even better if you can fully avoid focusing, do not focus on not focusing. (practicing meditation helps learning how to do this).
If possible, have someone you know/trust talk to you and comfort you. Ask him/her to massage your palm while talking to you.
Tense the various muscles in your body for a few seconds and then release, allowing yourself to relax.
If you are able to stand, get up and walk around slowly, while "slowly" deep breathing (change of focus).
Do not lock your jaws together; this will make the nausea in your panic attack twice as bad. People are often tempted to do this, but it does not make it any better. Relaxing your face will help.
If at all possible, physically do something like cleaning up. Your body has produced a lot of adrenaline, it's keyed for "fight or flight." Sitting or standing still causes toxins to build up in your muscles for later cramps and aches, while it also increases anxiety because you're forcing yourself to stand still. Cleaning or organizing something also gives a sense of control - you were able to control something. It also stimulates your left brain (logical side) so you can approach the situation rapidly. The more vigorous and organizational the activity, the better. Unless it's immediately before a performance or something, this is a good time to organize your closet or sort everything on your workbench. This is especially good for killing time before a stressful emotional event like proposing to your significant other or facing an exam when it's scheduled later.
Experiment with different aspects of calming your anxiety.
Breathe in for 2 seconds, and out for 4.
If you are hyperventilating, use a paper bag or envelope, to breathe into. Within a few breaths, the CO2 levels are restored and the breathing restores to a slower pace. If you don't have a paper bag, HOLD your breath for short times. Note, in this case, do not take very deep breaths, but hold your breath. Again, this can restore CO2 levels and the attack immediately subsides.
Instead of telling yourself to stop being anxious, try telling yourself to be happy or calm.
Listen to hard rock music or other music that forces yourself to listen. Keep headphones on, when you go out, or are in any situation which is likely to trigger an event.
Anxiety/panic attack may have no link to a real immediate threat since most of the time it fuels itself, as if your mind was running in circles. One way to break the circle is to ask yourself (or the person suffering from the anxiety attack), "How is panicking going to help you?" Wait for a response like: "It's not!" So now let's try (tensing/relaxing, talk, massage hand (change of focus), paper bag, holding breath) this.
Breathing 8 or fewer times per minute is less likely to trigger the "fight or flight" response, which is the source of adrenaline during a panic attack. Breathe in slowly for 4-5 seconds and exhale slowly for 4-5 seconds as best you can.
If your panic attack is worse and you're already throwing up, take a hot bath with a t-shirt or towel over you. This makes you feel comforted. Relax and sit in there as long as you need. Don't rush around after you get out. Best advice is to sleep afterwards.
Spray pure lavender oil mixed with water on a handkerchief. (Keep on hand In your pocket) The oils in the lavender help soothe and calm during an anxiety attack.
Take a deep breath and realize what you are stressing about is not going to deeply affect your life.
Walk around slowly if this helps. Practice doing diffrent things to help you calm down.
http://www.wikihow.com/Calm-Yourself-During-an-Anxiety-Attack