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...

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Anxiety Disorders
/ Panic Attacks Support Group

Thoughts spiral out of control

panicLady
panicLady
My biggest issue right now is my thoughts. I can breathe deep and calm and basically control everything physically, but my mind still goes absolutely nuts! Sometimes even unrealistic stuff! For example, today during my attack at one point I thought (cliffnotes version) "my foot feels like it's melting. OMG my foot is melting! Shut up, you're foot is not melting this is ridiculous calm down..... But it still feels like it's melting." And I was seriously stressing out over something I knew was not real! I had to leave work an hour early because my mind was just spiraling out of control! Like there is nothing wrong with my foot, and I could tell myself that but I couldn't believe it! I probably just had my shoe laces tied a little tight or something. It made me feel so out of control of my own mind =(

But... Question being: How do you quiet your mind during an attack? How can I make myself believe myself, or what I know to be true (if that makes any sense)? or Why do I even get these thoughts I know are ridiculous in the first place??
deleted_user
deleted_user
walking, running, drinking water, singing, music, writing how i feel helps. reading helps.
deleted_user
deleted_user
try this, its seems dumb but it works, keeps me from having the weirdest thoughts. especially when im getting ready for bed.

http://www.youtube.com/watch?v=UlIrvu78NO0&feature=bf_next&list=FL7zmvp7dbLQ5THD3OhugsGg
deleted_user
deleted_user
my mind does the same thing just spirals out control when i know nothings wrong its pretty frustrating it seems like every little things i worry about i just trying relax myself listen to music take a shower mine seams to happen at night
deleted_user
deleted_user
understand completly what your going through. My mind wonders in a black hole and to spirels out of control Its frustrating and makes me think ive gone crazy but id try what these gentalmen have suggested try finding what ever makes u relaxed and focus on that talk it out if u need to I just joined two online support groups this being one and I need to talk out what im going through as well so dont heisitate to just shoot me a line hang in there hun
panicLady
panicLady
Thanks guys! It's so frustrating! I know exercise, reading, and some other things usually help a ton but my biggest problem is at work when i can't really do any of those things =/ uuuugh I just sit at my desk and suffer
deleted_user
deleted_user
Sounds to easy but what works for me is to go through the alphabet in my mind and think of something nice for each letter. A = awesome b= beautiful C= Control etc.
The point is to busy the mind with feel good words and then you are to busy thinking to let your mind swirl with the random thoughts. It takes practice, the randon thoughts WILL try to butt in alot at first. Sounds dumb, but works, try it. Let me know what you thought about it.
biddy1
biddy1
Hi, i hate it as well when it happens at work, this may seem strange but i end up with an elastic band around my wrist so that i can snap it against me.....this is a gd distraction because it makes the brain think of something else.......also i have told my colleagues at work that i suffer from panic attacks so at least they dont look at me weird if im either snapping the band or twitching my foot or counting to try and distract myself......its nuts the things you have to do to try and remain in control of your own thoughts, at least with being on here u know that u r not alone xxx
deleted_user
deleted_user
Talking to someone (especially strangers where you can get more distracted) can sometimes break you out of an anxious cycle. Also exercise, going outside for some air, stretching, trying to rationalize your thoughts (I know this one is super tough, but with practice it can work sometimes). Realise what you are feeling, at try to look at it from a neutral space : "I am feeling anxious... oh, this is just adrenaline, I am breathing too fast so that's why I feel like I am having difficulty breathing". However I know that this only works sometimes. When I get really REALLY bad, I take a quarter of a .5 mg clonazepam, and it breaks the cycle. I really hate taking meds, but sometimes I have to. :(
(I know how you feel about the weird thoughts; one of my anxiety attacks turned into my wondering if rocks and wood have souls XD).
panicLady
panicLady
Thanks biddy, it is really comforting knowing I'm not alone! I should tell my coworkers. I just don't want them to look at me like a fragile person you know? But it's probably best to do so.

Ash, I've been considering asking my doctor about medication. My doctor was against putting me on any benzos because they're habbit forming/addicting. But, I can't keep leaving work and I think they would help in times like this. It's good to know I'm not the only one who starts thinking crazy thoughts :)
deleted_user
deleted_user
You are so not alone in this!!! XD I have had some seriously weird thought!! XD

I hate taking meds too and my doctor would prefer if I wasn't on any of the habit forming ones, but sometimes I really really need them as nothing else seems to work at the time. Thankfully over time you can deal with the panic easier and it won't be as often (nor will it bother you so much). But I find it helps my anxiety just knowing that I have them with me, even if I don't take them (as a safety net). :)
deleted_user
deleted_user
I feel for you. If I am at a desk I start counting letters on a sheet of paper, or the tiles on the ceiling. Since the mind can't hold 2 thoughts simultaneously and I am counting items my mind has a hard time fllipping back to thoughts.
deleted_user
deleted_user
In my opinion, one of the most difficult aspects of dealing with Panic Disorder is the realization that the thoughts you are having are unrealistic...all the while still being unable to make them subside. I am struggling with the same problem.