Gaaaah! Panic attacks!

[teenagebambam]

It's been about seven YEARS since my last one, but since New Year's they've come back with a vengeance. Life circumstances haven't changed (last big stressful change was about a year and a half ago) and, in fact, life has been pretty good lately. Having trouble remembering all the little tips and tricks that helped me conquer this last time (no meds were involved, though). Any advice? Or maybe just a sympathetic ear is all I need!

[LaurenG]

1. I used to have terrible panic attacks and like you didn't take meds

not that meds aren't perfectly fine, they are.

I used to start with the rapid heartbeat which quickly told me I was about to have 15-30 minutes of weird scary thinking.
These are the things I told myself or did. First, nothing lasts forever, I will not die from this. Then I would force myself to do something, anything; the dishes, make the beds, vacuum or go for a walk. I didn't wait for the anxiety to stop first I got up right away and did something as I mentally repeated that I was safe, it's just old stuff working it's way up for attention. Sure I looked like a nut standing at the kitchen sink squirming because of the breathlessness and fear but I made myself go on as if all things were OK. I had young children at the time and I didn't want them to think they had a whacked out mom so they motivated me to make them feel safe even if I didn't feel safe at all.


I think making myself redirect my attention to whatever degree I was able was the most helpful.

I am so sorry that you're going through this, I literally know your pain, but you'll be OK, really. :hug:

[DemExpat]

2. I suffered for years from panic attacks /anxiety disorder.

Helped myself the most 25 years ago when I ditched the meds and learned good and lasting coping techniques. When I read in books on this disorder I was relieved to read that a panic attack will NOT kill you, even though dying, or going insane, is what you think is happening to you.
I taught myself breathing techniques to go along with my thoughts of being safe no matter what is happening in my body, and had great success with not fearing the onslaught of a panic attack, but instead turning on it with a brave stance and just saying to it, "Come and get me"....something to that effect, and instead of total freak out at the beginning symptoms when I felt them arise, I instead welcomed them.....can you imagine :-). Breathing regularly and not too shallow or deeply during this is a great help, as well as trying to relax the knotted muscles cramping up to the fear in protest.

My most important tip for anxiety and panic is to not avoid the places/circumstances where an attack has happened. This starts to limit your freedom, as well as anchor the fear into your life.
I did try to avoid this most devastating feeling state for years, and it all only got worse.

When my daughter was 19 she was starting to develop similar reactions to stress so I immediately got her support from a psychiatric nurse who helps anxiety and phobia's with training in breathing techniques. These helped her so well that she can resort to these if necessary. I was so relieved that her genetic tendency didn't have the chance to develop negatively into full-blown misery and very serious problems as they did with me.

Hope you find your techniques very soon - there are a few really good books on Panic out there.

At least here, you know there are some here who certainly KNOW what you have to deal with.

:hug:

DemEx

[teenagebambam]

3. Thanks.....

....yes, I had great success before with the "get up and do something" technique, and in fact I have to say that in this latest go-round, I've only had one full-blown panic attack, everything else I've been able to soldier through, or just suffer through the dread of wondering if I WOULD have a full-out attack. I've also got my sister the nurse-and-fellow-panic-survivior on speed dial!

[DemExpat]

4. Each time you handle them on your own strength

it really does give you power to deal with them in the longer term.

Having your sister on speed dial is a great support too.....

I also carry one anxiety med with me when I am feeling out of balance or in a stressful time period or situation. Just this idea of quick relief from a full-blown panic attack gives me the support I need to get through the first stages and to prevent a major blow-out.

Best of luck!

DemEx

[teenagebambam]

5. Thanks, DemEx!

Saw your advice in my other post and was reminded of a couple of things that had worked before! And yes, I did feel a great deal of triumph today when I drove over the "scary bridge" and didn't have a problem!

[fed-up]

6. woke up with pounding heart last night and found this helpful website

fell asleep early after power went out last night, then woke up at 9pm with racing heart. I didn't have the scary thoughts and I have heard of panic attacks and knew I wouldn't die, but never really paid attention to the details, I just tried to divert my attention by reading hoping it would soon go away-heart calmed down after about 20 minutes. I still haven't looked up if that is a side effect from lamicatal (or stopping abruptly which I only did because of severe adverse reaction)

more at link, just a few snippets below

http://www.apa.org/topics/anxietyqanda.html

Panic Attacks: The Hallmark of Panic Disorder

A panic attack is a sudden surge of overwhelming fear that comes without warning and without any obvious reason. It is far more intense than the feeling of being 'stressed out' that most people experience. Symptoms of a panic attack include:

racing heartbeat
difficulty breathing, feeling as though you 'can't get enough air'
terror that is almost paralyzing
dizziness, lightheadedness or nausea
trembling, sweating, shaking
choking, chest pains
hot flashes, or sudden chills
tingling in fingers or toes ('pins and needles')
fear that you're going to go crazy or are about to die

Even if you don't develop these extreme phobias, your quality of life can be severely damaged by untreated panic disorder. A recent study showed that people who suffer from panic disorder:

are more prone to alcohol and other drug abuse
have greater risk of attempting suicide
spend more time in hospital emergency rooms
spend less time on hobbies, sports and other satisfying activities
tend to be financially dependent on others
report feeling emotionally and physically less healthy than non-sufferers.
are afraid of driving more than a few miles away from home

How Can Panic Disorder Be Treated?

Most specialists agree that a combination of cognitive and behavioral therapies are the best treatment for panic disorder. Medication might also be appropriate in some cases.

The first part of therapy is largely informational; many people are greatly helped by simply understanding exactly what panic disorder is, and how many others suffer from it. Many people who suffer from panic disorder are worried that their panic attacks mean they're 'going crazy' or that the panic might induce a heart attack. 'Cognitive restructuring' (changing one's way of thinking) helps people replace those thoughts with more realistic, positive ways of viewing the attacks.

Relaxation techniques can further help someone 'flow through' an attack. These techniques include breathing retraining and positive visualization. Some experts have found that people with panic disorder tend to have slightly higher than average breathing rates, learning to slow this can help someone deal with a panic attack and can also prevent future attacks.

How Long Does Treatment Take?

Much of the success of treatment depends on your willingness to carefully follow the outlined treatment plan. This is often multifaceted, and it won't work overnight, but if you stick with it, you should start to have noticeable improvement within about 10 to 20 weekly sessions. If you continue to follow the program, within one year you will notice a tremendous improvement.

[Forkboy]

7. The only things that have worked for me...

Was an understanding wife (now gone) and music (still here!). Other than that I just curl up in a corner until they pass. x(

Good luck with this. It seems a lot of things can cause them, so embrace anything you find that helps. I'm batting zero lately, so I feel for you, trust me.

[davidthegnome]

8. They are terrible

I'm so sorry you're going through this. I've been there, oh so many times myself. Lately I have not been having them - I have this overwhelming feeling of apathy and depression instead. I never thought I'd actually find the panic attacks preferable. Scares me to even say that, maybe they'll come back. But I'd rather feel that than feel nothing at all.