Treating anxiety attacks without medication?

Question

I've been very good about cutting out all of the foods that act as risk factors for me, and getting regular exercise.

When I have any amount of free time, however, I start to freak out. I want very much to be able to sit down and study, or write, but most days I find myself needing to do mindless s*** just to calm down.

It's really silly. For example, I cannot concentrate on Friday afternoons because I know I have to go to work on Monday. And I love my job.

Medications are unnecessary at this point, but I'm getting really frustrated with doing everything "right" and still having this problem. It seems like my body is actually adapting so that I will feel anxious even when there is no trigger for it.

Thanks in advance.

Also, I do not have insurance, so I cannot afford a psychologist.

The problem, as far as activities go, is that I do stuff like baking and sewing when I want to be reading Hegel.

The problem, as far as activities go, is that I do stuff like baking and sewing when I want to be reading Hegel.

And I go to yoga 5x a week.

Answer 1

Breathing excercises really work in controlling panic/anxiety attacks. Breathe through your nose as much as you can & slow down your breathing when you feel anxious by counting in multiples of ten until the feeling subsides. Trust me it works
Distraction techniques work too. When you feel anxious, distract yourself with other thoughts, you can train yourself to do this quite easily while you concentrate on your breathing
Also, get as much sleep as you can too. Lack of sleep is known to trigger attacks

Answer 2

You need to ask yourself the following questions:

Could there be an event that has triggered this?
When did it first start to happen?
Has there been a change in my work or personal life?
Do I need to accept something about my past or present life?

Perhaps focusing less on your work and doing everything "right" is the key. Don't bully yourself or feel guilty about not being busy all the time. There is nothing wrong with doing "nothing". Also, try to make a physical change - walk to work a different way, move a room around, buy a new piece of furniture etc.

Also, when was the last time you took a good long holiday in a place far away?

Answer 3

I would take medication if I were you. With the concentration part sounds like ADD. but at the same time I am depressed and also have anxiety issues. I can't even stand the weekend because I know I have to go back to work on Mondays. I take Prozac and it seems to work well for me. I know you don't have health insurance but you might want to get some. Go through the state if you have to. For medication though I would see a psychiatrist not a psychologist. Psychologists cannot prescribe medications and the will try to talk you out of medication. But it sounds to me like medication will benefit you.

Answer 4

You do not say your age --- I have known people who get hooked on this medication and it is worse than the anxiety attacks themselves. I think that going for a quiet walk--- reading-- maybe doing some painting to keep your mind on other things might help. Its so relaxing to sit down in a quiet place and gather your thoughts and try to put them on paper. Some times good writers come from this experience.. let yourself be free to study the Bible and get involved in a church--you know the saying ( an idle mind is the devils's workshop)-- so keep your mind busy with good thoughts instead of bad ones.
God Bless and help you!!!

Answer 5

My standard post follows: See anxiety treatments, at http://www.ezy-build.net.nz/~shaneris in section 6. Set yourself a fixed limit for worrying about any particular subject, (say; 15 minutes) after which, resolve firmly to refuse to even consider that subject again on that day: realise and accept that to do otherwise would be counterproductive to your mental health, and enjoyment of life. Use the technique for reprogramming negative thoughts and internal monologue (self talk), on pages 2, and 2L, to help you in this, and consider carrying a wide rubber band in your pocket: put it on your wrist; stretch, and release, as a means of reinforcing it, and speeding up the process, re-pocketing it afterwards. Practise one of the relaxation methods on pages 2, 11, 2c, or 2i, daily, and when needed. Also, give the EFT version for use in public places, a good tryout, to see if it helps you (if you like, you can claim to have a headache, as you massage/lightly tap your temples) . Section 53, and pages 2, 2.q and 2.o also refer. Read sections 2, 38, and 47: consider volunteering, even from home, as occupational therapy, then you shouldn't have problems on Fridays, because you know there will always be tasks to keep you busy.

Answer 6

I have had some good results with Evening primrose oil 2000mg a day.I noticed a difference in about three weeks I also drink less caffeine and more calming teas.
I have also used breathing exercises described by Dr. Andrew Weil on his web site and read Psalms in the bible.
These are just a few little things that I have found and I am still researching.

Answer 7

..unfortunately. a psychologist would be good. but, since you cannot afford it. I would suggest meditation.
..I know it sounds odd. but sometimes sitting alone in a comfortable place close to your heart can help..if only for 1-5 minutes each day.
I believe that you are stressed. ..to the point of breaking. you may not realize it now. but the Christmas holidays could be getting you worked up. relax. and breathe.
..this is the best advice I can give you. ..
maybe talk to your doctor.
..some medications CAN help. I understand you wish to avoid them. but they can help with the stress and anxiety.
best of luck.

Answer 8

There are many ways to "calm" yourself down. Have you tried the vitamin B12,I have tried many, well, not that many...doctor prescribed meds for your predicament. Do you have a mitral valve prolapse? Do you injest a lot of caffeine? B12 works very well, you should try the under the tongue variety, it is readily available. I have used up to 3 -1,000 mg at night,it works great on highly stressful situations. Have you thought about changing jobs??

Answer 9

Practice meditation with your free time. - or yoga. That should help you while your mind is switching gears.

Working on a project at home. With me it's sewing or baking.

Answer 10

There are some Yahoo groups you could take a look at...One is people with OCD..Even if you feel you have nothing in common its nice to chat with people who get you..Good luck and just look it up..