anyone know how to cope with panic attacks?

Question

either having them yourself, or dealing with someone elses.

Answer 1

I suffer from the occasional panic attack and I was always told to concentrate on my breathing. During the attack I try to focus my attention to slowing down my breathing and calm my muscles. I does work if you try hard enough. It makes the attack less violent. When you have an attack no one can help you. It is up to YOU to fight the symptoms.

Answer 2

My first professional suggestion to you is that you see a clinical psychiarist to help you find out the root cause of your panic attacks. (You may have a phobia or alergic reaction to something that you are drinking or eating).

Please stay away from tranquilizer, (Alprozolam Generic Name, Brand name Xanax and the names go on an on).

You really don't want to take drugs for a panic attack. Only after all avenues of therapy have been exhaused and you still have the attacks.

Very important that if you do see a clinical psychiatrist that you find one that really cares about you as a peson and will listen to what you say and try different treatment tecniques that may work, instead of just writing a RX for your panic attacks.

Examples there is "behaviour modification", ", "biofeedback", "hypnosis",.

These are just a few of the different types of therapy that he/she can use.

There is what is know as "anticipatory", tecniques that he/she can teach you. When you start to feel a panic attack coming, you must condition your mind not to allow the panic attack to take total control over your body. (Where you have a full blown attack). This is a learning process, you start to think of something beautiful or say a pray so that your mind will work towards block the attack.

If all of the above therapy fails and you still have the panic attacks then I would say go for the anti-anxiety drugs. (Remember that they are habit forming and you will probably be taking them for life). You can never just stop taking them as there is a very high risk of having a seizure.

What is important that you enjoy a quality life.

Wish you the very best.

This is from a clinical psychiatrist.

Please excuse my english/grammer. My primary language is Basque French.

Answer 3

At the time, there's nothing scarier than the panic attack that you are having. I always freak out that I can't breathe. I've found a few things that help.
Sometimes I just snuggle up under the duvet and concentrate on taking regular breaths, finding most of the time that I just fall asleep.
It helps to be outside because there seems to be more air there, and not so stifling. I also find myself singing which is good because it takes your mind off the attack and is known to regulate breathing.
Advice for helping someone to deal with one. Don't freak out - it'll just make the sufferer worse. Most of the time, I prefer to be on my own and just appreciate the space to get over it. But, sometimes just having my housemates understand and sit there in case I need them, helps to chill me out.
I've never been keen to use a paper bag because it makes me feel claustraphobic. I've never taken any medication for it. At the end of the day, the worst that can happen is you'll pass out as your bodies natural way to sort out the breathing by relaxing completely.
If you are suffering from them, just try not to panic (easier said than done I know!) and if helping someone else, just be there!

Answer 4

I HATE PANIC ATTACKS. i used to get them alll the time after i had a psychotic episode. when u think about it it happens so i just tried not to think about it but that didnt work coz i thought about it even more lol. eventually i bought this book from a psychiatrists lounge called "the panic book".. it basically said that panic attacks happen because you are breathing more than you need to (hyperventilating)To fix it you need to breath in and count to 5 then breath out and count to 5. relaxation and meditation are really helpful with panic attacks. muscle tensing and relaxing also really helps. if all else fails u should get a paper bag and breathe into it. I dont know where you can buy "The Panic Book" from but it is the BEST book for panic attacks.. maybe u can get it on ebay???

Answer 5

STAY OFF DRUGS!!!!!!
I suffered them to the point of having the emergency services out three times, I thought I was having a heart attack ... so did they the last time I saw them. I would have a panic attack if I had to cross the road to the local shop!
Three years ago I stumbled upon something weird, I'm still not sure how it resolved my problem, but it worked. I have seen it work time and time again.
It is scientifically backed, peer reviewed, and there have already been tens of thousands of scientific papers written about it. It doesn't get any better than that .... except that it just works.
Contact me if you want to hear it all.
Godd luck!

Answer 6

If you feel a panic attack coming on try and remove yourself from the area and find somewhere quiet and do your breathing exercises.

A brown paper bag is helpful as you breathe in Carbon Dioxide which is what you body needs if it starts to hyperventilate.

It may be useful to analyse in what situation you get your panic attacks. You may be able to find some support groups to help in that situation.

Answer 7

Beta Blockers are an excellent prescrided treatment for Panic Attacks

Answer 8

HERE'S WHAT YOU CAN DO:

Reduce your 'normal' adrenaline levels so your body is further from the panic state.

a. Cut down on caffeine and sugar . Caffeine (found in coffee, but also in smaller quantities in tea, cola, and chocolate) mimics the effects of adrenaline in speeding your body up. So do sugary 'trash energy' foods, because they raise your blood sugar levels unnaturally quickly, followed by an equally rapid energy dip as your body releases insulin to restore the balance. The less coffee you drink, the calmer you will feel, so gradually reduce your caffeine levels to zero.

b. Learn to breathe more calmly. You may have noticed that in an attack, your breathing is rapid and high in your chest. So when you are feeling OK, practice the opposite way of breathing - slowly and from your abdomen. It may feel strange at first, but with a bit of practice you can breathe without your chest moving at all, just your stomach. This has a naturally calming effect and means your breathing would have to make a big change to get to the 'panic attack mode'.

Many people make the mistake of waiting until they are actually having an attack to use breathing techniques - it's much more effective to practice when you are feeling good until abdominal breathing is second nature. Because you are naturally calmer, panic attacks will be less frequent and easier to get out of.

c. Learn to be more relaxed in your everyday life. Left to itself, adrenaline is reabsorbed by the body in about two minutes. So relaxing deeply every day allows the adrenalin to drain away and allows the whole rest of the day to flow more easily. Yoga is particularly good for relaxation, as is t'ai chi, and there are classes everywhere. Or you could listen to a relaxation CD which talks you through relaxing every part of your body with a background of relaxing music (I do a good one, available for £10.99 inc p&p!)

d. Calm your body by using peripheral vision. This is a new technique to most people, but some people find they have been doing it naturally. Just let your field of vision broaden out until you are aware of what you can see at the very edge of your vision, from the corners of your eyes. You don't have to move your eyes at all - just let them point straight ahead as you pay attention to the edges of your vision. At the same time let your jaw muscles relax and breathe easily. This activates the parasympathetic nervous system which calms your body down. Just notice what happens to your internal dialogue as your jaw relaxes.

e. Centre yourself. Just pay attention to a point a couple of inches below your navel, and half way between the front and back of your body. This is your body's centre. As you put your attention there, notice how calm and relaxed you feel. This technique originated in martial arts - samurai warriors used it to remain calm yet alert in any situation

Answer 9

I suffer with panic attacks, and i find taking deep breaths and doing something, like suggested, a cross word or simelar helps take my mind off of it and i calm. Sometimes i sing through them too, keeps control of the breathing and eases the mind! Thats what works for me anyway!

Answer 10

Talk to your doctor.
Get therapy if needed. Pills if you think that'll work.
I got divorced from a egotistical cheating thief of a husband and the panic attacks stopped.