I wanted to play Call of Duty whatever the night it came out. I hadn't been having any panic attacks for a year and got in one of those HUGE lines that wrap around a Best Buy for midnight releases. It was crammed between 2 kinds of people. Kind one, is the guy that randomly talks to you in line about stuff you do not care about and freaks you the heck out because he seems kinda off. The second group were people smoking sweet cherry smelling cigars. We were outside so I handled it as best I could. The line started moving into the store. They separated us into 2 groups, people like me that pre-ordered the game and those that did not. The preorder line to check out was a 3 hour wait. To just buy the game was 5 mins. I had a deposit down so I wanted to wait in line like a normal person, but I felt trapped. We were all crammed into isles so I jumped out of line and said to hell with my deposit and just bought the game. I got out of that store as fast as I could. After that I could barely go anywhere, I couldn't even go to a dentist appointment because I felt trapped, the only safe place was at home. Then the panic started at home. Sorry this sounds so bleak but it is not. Eventually I found ways to leave the house, like listening to music. Everyone has an iPod or the like and earphones. I took calming music with me (and sometimes still do). For people that panic a lot in public the triggers normally are feeling trapped and thinking we are going to run away screaming from something silly like waiting in line. Our fear is of being embarrassed about our panic attacks that could happen, and then that fear triggers the attack. The trick is of course small steps and not giving up on yourself.

Go out, do what you need to do or want to do and when you don't have a panic attack write down in a notebook what you went out and did and that you had no panic. Repeat this process (it may seem silly but it has a point). Keep on taking note of all the good days you have. Next keep a panic journal, write down all the panic attacks and what you were thinking right before, during and after the attack. Note how long it lasted and when it ended, because it did end. Write down what effect the panic attack had on you personally. Example: because you had to excuse yourself what bad happened because of that? More than likely nothing bad happened, maybe someone asked you if you were ok and was concerned for you, but I don't think anyone really notices people like us excusing ourselves for a few minutes here and there. Honestly, now a days most people don't really care about each other any more and are so self absorbed or have their faces glued to their smartphones to notice anything LOL.

After noting all of your panic attacks and non panic attacks you will see the non panic far out matches the panic.Yes the panic does suck, but panic comes from our reactions to ourselves and our own perceptions of other people.

Sorry I am going to be very very long winded because you are exactly like me with panic in public.

Everyone that gets panic attacks is not ill. We don't have mental problems like we are going crazy (though we do feel like it). We are OVER SENSITIZED, in my opinion. Something happened to us that was traumatic or significantly stressed us over a long period and made us this way. Mine was almost dying twice, having a gun pulled on me, and having doctors forget to give me pain medication after waking up from surgery screaming until I passed out in shock. That all happened after 8 years of battling a very painful genetic disease, that caused me to lose relationships, money, my education, and my confidence in who I was. For me that created the panic over a long period of time, it created a state in which I became over sensitized to everything. Standing in line at a grocery store should not make me want to vomit and run screaming like my head is on fire, but it did, because all the pain and stress I went through made me feel so bad I always expected to feel bad. I just got used to the worst happening.

Breaking that is going to be hard and can take a long time. Xanax helps (I prefer valium). I was scared I was going to take too much or get "hooked". But if you try to work on doing things and know most of the time you are not going to panic you won't need it as much. If you have to take it, just take it. Do not worry about or panic over the pills. My father is a pharmacist and people come in with prescriptions that say take 10mg of valium every 6 hours.... that is 4 valium a day. I take 1 5mg valium per day maybe two if it is a really bad day and ONLY when I cannot calm down using belly breathing, meditation, exercise, or distraction.

Now for the rest of my normal advice:

I would start you off with a book by David Carbonell called the "The Panic Attack Workbook". This book has many great ideas and explains panic attacks very well. Also it is easy to find and under 20 dollars. Link for amazon below:

http://www.amazon.com/dp/1569754152...

just so you can see what it looks like. You can get this book just about any bookstore... heck even good old walmart carries it online.

Honestly, this book has been better than any therapist I have met in 8 years of therapy and dealing with panic attacks.

Next meditation can help. I don't mean dressing in monk like robes, sitting Indian style, and chanting... (yes I actually thought that was what meditation was and refused to consider it for a long time, I labeled it as new age BS) I was wrong. Meditation is very relaxing and does help with stress. Stress can lead to panic attacks even if we may not feel like we are under a ton of stress. Not being heavily stressed doesn't mean our unconscious is not experiencing it. Sometimes taking the time to relax through meditation can help. There are many videos even on youtube that offer good meditations. Here is one of my favorites that is only 15 mins long:

http://www.youtube.com/watch?v=rEXa...

Also I use the following youtube video to sleep to, it is 8 hours long and after I wake up from it I feel better.

http://www.youtube.com/watch?v=UqLz...

Sleep hypnosis is not for everyone and this one deals with depression and anxiety so don't let the title fool you. But I LOVE THIS FOR SLEEP.

I would like to add diet, exercise, and cutting out fast food can help as well. I personally have come to believe a lot of the junk chemicals companies are putting in our food supply effects stress, health, and panic attacks. Now I am not telling everyone that all double cheese burgers are evil, and you can't have a candy bar. I don't believe we all need to buy organic only and become hippie farmers. (I do like hippies though, they are fun), BUT I am saying cutting down on caffeine, nicotine, and sugar / junk foods may help. If you do use those above products regularly DO NOT just stop them as it will shock the system and can trigger more panic. Just gently reduce them slowly if you choose that path.

My latest approach is emotional expression. I have never had a panic attack while laughing. Laughter is SO GOOD for us, smiling and being happy, laughing so hard it hurts. I try to find some of the funniest stand up comedies I can and let my goofy laugh rumble through my house. Talk about feeling better and stress relief. This helps just the love of life in general and I recommend it to everyone. I also over the last week have done the opposite. I am finding the sappiest LOVE stories and heart felt movies that make you cry. I haven't really cried in the last 8 years until this week. 340 lbs of big bald bearded man is not supposed to cry, hell it almost felt like I forgot how. Honestly, I think I have kept in so much emotion from the things that have happened in my life that it needs to come out. By doing this, worst case scenario is I read some good books, watch some funny stand up, and cried at some romantic movies and enjoyed doing it. Best case, it helps me to let out those emotions that I don't even know are stressing me and triggering my panic attacks.

I would also add in distraction. I have a hard time in public some days. I put relaxation music on my phone and ipod and put in 1 ear bud and focus on that. I would use both to block out the rest of the world if possible but even 1 helps. (Doing this at work is an option for some people and not others. Only use this if it helps and if it will not get you fired)

Next pressure points. This is much easier to do at work or anywhere. Link below:

http://www.youtube.com/watch?v=SLz6...

You can ignore the "open heart" and new age points of this, I just looked up a quick basic pressure points for anxiety relief, there are others you can find, better videos, just trying to get this typed up asap.

Why does this help? Again distraction. You hit those pressure points and it send signals to the brain... "Hey brain something important is going on here." The Brain is running around throwing all these panic words and fear at you but stops and is tricked into responding to the MORE IMPORTANT stimuli, the pressure points. It allows some people to cut off the panic feelings and the brain or mind returns to a normal state.

My first therapist tried using muscle tension or weight lifting to do the same thing to me during a panic attack. It is another QUICK FIX, something to use in a pinch. (DO NOT DO THIS TO THE POINT OF HURTING YOURSELF) I went that far during my best friends wedding thinking I needed to run from the room screaming, I pinched and clawed at my leg putting myself in pain to shift my focus during his ceremony from panic, just so I didn't feel like I would have to get up and distract others from that special moment by leaving.

Again pressure points, benzo type drugs are quick fixes and not cures.

Finally, keep coming back here. Share what is working for you or not working for you. Talk it all out. Some people may respond and be supportive, others might seem goofy, and some people might give you good advice. BUT share your wins and frustrations, vent during hard times, let it all out. If you have a good support group of friends and family talk to them, they might not understand, but just ask them to listen and not try to fix you. They cannot fix you, only you can be the one to learn how to heal from this. Having someone just listen to you and hear you can do wonders.

A lot of the information above is copy and pasted together from many posts I have made on here. The entire first part I wrote just to respond to you though, the rest are just ideas that might help. Give them a shot if they sound good and take what works for you and leave the rest behind. The rest of this I am writing just for you. You can learn coping techniques that will help you, you can and will use your xanax less and less. You are strong enough to handle this. You are doing the right things. You have come here looking for help. You have medication that helps if you need it, and you are still going out and doing things, you are trying. For years I did not try and shut myself away, lost a lot of people in my life because I pushed them away because of panic and fear and not want to go out in public, I know now that is the wrong approach. What you are doing by even going out and getting your hair cut is the RIGHT approach. Continue DOING, continue living. You will find relief and you have the strengthen and intellect to learn to cope and eliminate panic attacks. I believe in you and I believe in every single person that joins us here, we will learn to get rid of our panic attacks. You can do this.

Sorry this website did not like my links for some reason I am working on tracking them back down.

Search for 8 hour sleep hypnosis for depression

( http://www.youtube.com/watch?v=UqLzR7gLQmw )

Healing meditation 15 mins, to find use youtube search for healing meditation

( https://www.youtube.com/watch?v=rEXa_3ELy_o )

Pressure point distraction, you can easily search for more pressure points and also search for tapping.

https://www.youtube.com/watch?v=SLz6Vbxz2L0

All these links are working now i believe,

sorry about not building them into the first post.

it happens with most the essential thing is first to start meditation it will help a lot.
...........
positive thoughts

Never suppressed your feelings always let them go out of your hide more you try to hide or suppressed it more they become worst...
..........
[url=http://thinkingpower2.blogspot.in] positive thoughts [/url]

below is a link to a video with bible verses about peace...

https://www.youtube.com/watch?v=CvXb2GlpeCY

also try this video:

https://www.youtube.com/watch?v=DPm4w4YckoU

I have had the same issue with this starting to happen to me in public... I am nowhere near a point where I can say I'm an expert at giving advice, but I can tell you that I have found a few things that have helped me minimize my panic. Focusing on my breathing - as simple and overstated as this is - has been a HUGE help. If I just clear my mind and take easy and steady breaths in and out, and think in my mind "breathe in...breathe out", then it clears my mind of my anxiety and panic, and it makes me focus on something I can control. Also, I find that excusing myself and being able to "move" my body helps. Go outside and take a brisk walk, or in your case, excuse yourself to the bathroom and do some squats or wall push-ups or jumping, or whatever you can do! Once again, this allows me to realize that I'm in CONTROL of my body, which alleviates my panic. I'm not sure that this would work for everyone, but it's just an idea to try out!

sometimes when we feel alone like God isn't listening to us or we can't hear Him it's because He wants us to listen closer to Him and we should feel good about ourselves that He's trying to talk to us....

God is sometimes pictured as the lightest of breezes when talking to us...

I got to the point with my panic attacks where I literally wouldn't even leave my house because I was so afraid of randomly having one in public. After learning meditation in an outpatient program for anxiety I began practicing guided meditations at home. (Just go on youtube and search guided meditation for anxiety). It was corny at first and seemed almost impossible, but after a few weeks of doing this for an hour every day I became a meditation fiend and I can honestly say I haven't had an actual panic attack in over a year and have only taken my ativan 3 times since for other issues. Meditation allowed me to retrain my subconscious mind to react differently in situations - also it sounds kind of scary but I would intentionally leave my medication at home when I would go out just so I knew that regardless I would have to overcome the panic attack on my own. It seems counterproductive but it definitely forced me to get better. The thought of having to rely on a pill to get through my life somewhat 'normally' just disgusted me so I made a serious effort to see it as an absolute last resort. I still get random bouts of anxiety when I'm in public but it's far more manageable than a full blown panic attack. I know it's hard to imagine, but you can absolutely retrain the way your brain interprets situations, feelings, etc. Eventually you'll be able to feel more comfortable and hopefully reduce the amount of anti-anxiety meds you feel you need to take. By the way this is coming from someone with an extremely addictive personality and almost 0 will power whatsoever haha so it truly is possible. Best of luck to you.

in nov. 2013, the face of Jesus appeared on the eucharist (bread and body of Christ) in a catholic church in India...

https://www.youtube.com/watch?v=dQEzvVryzPA

at the beginning of the mass the priest noticed a dark spot on the eucharist which caused him to lay it aside and use a different one, but by the end of mass it had turned into a face. check out the video posted above....

Dear Marymak,

I am so sorry you are dealing with such intense panic attacks. I can relate. I have been dealing with panic attack disorder for about four years now. Some light but some very intense where I have been posted up in bed for days because I am so sore or sick from just one panic attack. Mine were all in public as well. I lost my boyfriend at the time, my job and my friends due to my PAD. But something I realized is, is that when you have panic attacks in public or at certain places, your mind automatically associates being out in public with "Danger". Do not let your mind go to that place. You have to talk to yourself the right and positive way before your thoughts talk to you. I highly recommend you watch the video Joel Osteen you can handle it on youtube. Whether you are a person of faith or not, he has wonderful tips and advice he uses in the video that I have carried with me the past year and it has help me overcome my fear of being out in public. I promise you, this video will bring some enlightenment to your situation. If you need any help or need someone to listen, please message me. Thats what I am here for! Best of luck and wishes!

Hi, I'm new here but can relate to you, Marymak. Well, I guess I can relate to everyone here. Either way, I remember being in your position. Waiting in lines were the worst thing ever! The best advice I can give you is, no matter how scary, DO NOT stop going out in public. I got frightened when it started happening to me, so I just avoided going out. Then, I became agoraphobic. That was hell. I wish I'd had someone to encourage me not to give up back then because standing and fighting it is far better than retreating and being stuck in your house.

Eventually, the agoraphobia eased up for me. But, I still have "moments." The main thing that helps me is distraction. Usually, this distraction comes from conversation. Make small talk with people around you... try your hardest to engage. Laughing is a proven way to completely re-route your brain. So, if the conversation is funny, even better. If there is no one you're comfortable speaking to, look up funny memes on the internet or Youtube videos. I rely heavily on my faith, as well. So, sometimes I will look up religious pictures and quotes or listen to my favorite religious songs. When/if you find a quote that you like, chant it in your mind over and over again.

Additionally, I keep mints, hard candy and gum in my purse. I'm not sure why, but sucking on something calms me down drastically. It releases tension, or something. If you can get to a bathroom, splash cold water on your face and place a wet paper towel under your arm pits. The cold water regulates your heart rate/breathing.

I know it seems like a lot, but all of those things help me when I'm out and panic hits.

I am the same. I usually have panic attacks when i know i'm going out so just tend to stay in... if i feel fine about going out n i go out i will have them out of the blue, even just walking around a shop for 10 mins. i have to go sit outside as i find the air and being cold helps to calm me down! i also clock watch alot so i tell myself "oh i'm going home soon so i'll be okay" i'm quite dependent on my home, its my safe place so if i know i'm going there it makes things better. i take mirtazapine tablets which i thought didnt help but after stopping them a week n going into a mental breakdown of panic attacks after panic attacks, i started them again n they really do help, it doesnt stop them but it certiantly makes a difference! i think you have to depend on them until you get so used to what youre doing and can slowly come off them.