Advice needed on overcoming panic attack?

Question

Hi, I am a 24 yr old man who has been battling panic attacks for 8 yrs. It first started over simply reading a book at the age of 16. I was strolling at a bookstore and saw a book my history teacher mentioned about.
It was a book about Japanese atrocities committied in China during WWII and he warned students it contained graphic images. I remembered the warning but I was curious about what really happened and thought I could handle it at the age of 16. Really unwise decision on my part.
After looking at few disturbing images which were beyond my imagination, I was greatly disturbed, felt like fainting. So I closed the book and went home immediately. Since then, I have been suffering from PTSD, panic attacks which happen irregularly.
I have talked to my psychologist once about the problem but never dealt with it in depth. I am going to keep asking people around in real life to get help on this.
If any of you have dealt with panic attacks, could you offer me some advice?

Answer 1

Hi there,
My name is Alison, 21 (22 this Thursday) and have been suffering with Panic disorder/agoraphobia/health anxiety/OCD for four years and have had my fair share of panic attacks!

You've probably heard about the paper bag technique, breathing in and out slowly until the attack has subsided, I find breathing into my hands as useful too. The idea behind this is that when you panic you overbreatheas you take in way too much oxygen and your carbon dioxide levels decrease rapidly, casuing you to feel faint, dizzy, insane etc. The idea is to regualte the your oxygen and carbon dioxide levels agin.

When you breath into your paper bag it is important that you breath out slowly, so that your carbon dioxide levels increase. Breathe evenly and try not to hyperventilate too much.

The way you think can make your panic attack worse too. My therapist gave me some information that says that it only takes three minutes for your body to recover from the effects of panic, but when we think wrongly and catastrophise the cycle of panic is allowed to continue needlessley.

Dr Claire Weeks advises in her book 'Essential help for your nerves' that overcome you panic attacks and anxiety you have to accept you symptoms and don't add any secondary fear. By that I mean, when your attack first strikes, (primary fear) don't keep adding the classic 'not again!', 'what if' and 'i'm going to die' thoughts, (secondary fear) and instead think, 'Ok this is a panic attack, i'm going to take control and allow this to pass.' Actually let your body do it's worse to you, don't tense up and think the worst, just tell yourself that the moment will pass.

According to Weekes the key to overcomming anxiety is acceptance.
She advocates a four step programme to overcomming panic:

1.FACING: When faced with a situation you feel uncomfortable with don't run away, stick with it!

2.ACCEPT: Accept that you feel panicky, by telling yourself you don't want to feel this you makes yourself more tense. Accept all of your symptoms, let your panic 'do it's worse'.

3.FLOAT: Rise above the situation. No matter how bad it gets, tell youself that your going to get through this. Carry on with what you are doing.

4.LET TIME PASS: Of course you want your panic attack to go away immediately, but you can't rush it. If it takes a couple of hours for calm to return again, then that's the way it has to be. Just tell yourself you are going to gain control and get better.

This technique does take practice, but it does work. I was terrified of choking and so ate alone, since beginning thearpy, and using this technique, I've begun to eat downstairs again. Even when I feel panicky and tight chested, I never run away, I take my time to eat my meal and allow panic to be overcome by confidence.

I've gone on for too long I hope it helps. The Claire Weeke's book is brilliant. Maybe you should get a copy.

Answer 2

Stress is a strange thing but it can ruin your mental health and your physical health too. Without resorting to meds there are some other things you can do:

Mediation at least two times a day

Perfect nutrition, ask a dietician or get help online (when your nutrition is out of balance an attack can come on easily)

Lots of Exercise (aerobic) biking, running, long walks (it is amazing cure as it floods the mind with good hormones and tires your system out so you wont get attacks, it works).

Hypnosis is the best cure (licensed please) it can take those images from your subconcsious to the conscious and delete them just like a computer deletes info.

Relaxation Exercises (get a book)

Support Groups for Panic Disorders (there are many out there and they can help alot) you will meet others with the same condition.

Acupuncture (great help to unlock the parts of the body that are controlling he attacks, it really does help)

Open and cleanse your Chakras (not sure what this is look online) it is amazing and it works too. Either you can do it yourself or a healer can help you. It is worth it,

Believe me when I say any of these can help. I study many issues and all of the above help with this type of stress. Get a handle on it now or it can control your life.

Good Luck

Answer 3

I suffer from panic attacks once in a while mainly due to too much stress in my life. Work on the phobias you can't avoid and avoid the ones you can. I hate flying, and avoid it when I can. I turn to meds when I fly because I can never relax on a plane. Finding relaxation techniques that work for you is probably the best way. You have to prevent panic from occurring rather than trying to solve it when it happens. True phobias are irrational and cannot really be rationalized without a lot of work and facing fears. I never found meditation to work that well, especially if you overthink things. The only "quick" remedy is medication, but they can be habit forming. I personally never had a problem with them because my panic is never chronic. Talk to a doctor about ways to reduce stress in your life. Eating and sleeping better and working out helps too.

Answer 4

i started from having anxiety disorder which escalated into panic attacks this turned into panic disorder. I haven't beat the issue entirely but I was able to get a grasp on it by seeking the counsel of a psychologist who used CBT in conjunction with Progressive Muscle Relaxation and a number of other methods to help me learn to stop myself from panicking when i could by recognizing it's symptoms and counteracting them. Otherwise he disorder will continuously grow more severe until you can't leave your house, you can't drink coffee, you can't work out, you can't live your life to it's full potential. There is a book I read which helped confirm what the doctor taught me it's called Panic. I think you should read that over.

Answer 5

I have read some litterature about panic attacks. But they allways seem to have a more scientific approach and that is nothing I need in my struggle to survive those horrible panic attacks. This is a "hand on" and very practical book. I felt it was written to me. I am sure that you are going to feel the same.

Joe Barry writes exactly how I think. The examples are perfectly described. And the method is genius. I recommend this book and thanks Joe Barry for writing it. It changes your life

Answer 6

If you visit a psychiatrist, they will more than likely prescribe an antidepressant, which you may or may not need. You should practice stress management, especially things like deep breathing. Have you tried exercising? I have panic problems, too, and this helps me. Good luck.