What should I do when I sense a panic attack coming?!
Question: What should I do when I sense a panic attack coming!?
Answers:
Take deep breaths in through your nose and blow out with your mouth!. and just remember, if the panic attack comes, let it be, its not going to kill you and it will go away!. the key is to not be afraid of them!.Www@Answer-Health@Com
Get your heart checked by a competent doctor to be sure it is a panic attack, and not your arteries or heart!.
During an attack, try to take a deep breath and hold it for 20 seconds or so!. Sometimes, this will cause it to stop!.
Putting your head down on a table, or bending over at the waist may cause your heart-rate to return to normal again; other times, you may need to lie down immediately for 2-3 minutes!.
Remind yourself that "This too shall pass!."
Try not to worry about it; accept these little incidents as part of life!.Www@Answer-Health@Com
During an attack, try to take a deep breath and hold it for 20 seconds or so!. Sometimes, this will cause it to stop!.
Putting your head down on a table, or bending over at the waist may cause your heart-rate to return to normal again; other times, you may need to lie down immediately for 2-3 minutes!.
Remind yourself that "This too shall pass!."
Try not to worry about it; accept these little incidents as part of life!.Www@Answer-Health@Com
what causes these panic attacks!? in what situations do these attack occur!? please add more detail about these attacks so that i can help you more!.
to start of you need to realize what you may be thinking at the time of the attack attack may not be a realistic way of thinking because your views become distorted by panic!.
if it is fear that is causing these attacks then you need to think of the worst possible scenario of each situation that causes the attacks!. it is highly unlikely that the worst scenario will occur!. so you need to reassure yourself that what you are thinking is not the best way to think!.
when you feel an attack coming inhale for 3 secs then exhale for 3 secs and repeat this until you feel fine!.
this site backs up what i have learnt from personal experience!.
http://www!.anxietynetwork!.com!.au/panic_a!.!.!.
check this out!. I have watch the video that they are talking about!. it really helped me out!.
http://www!.monkeysee!.com!.au/panic_excerp!.!.!.Www@Answer-Health@Com
to start of you need to realize what you may be thinking at the time of the attack attack may not be a realistic way of thinking because your views become distorted by panic!.
if it is fear that is causing these attacks then you need to think of the worst possible scenario of each situation that causes the attacks!. it is highly unlikely that the worst scenario will occur!. so you need to reassure yourself that what you are thinking is not the best way to think!.
when you feel an attack coming inhale for 3 secs then exhale for 3 secs and repeat this until you feel fine!.
this site backs up what i have learnt from personal experience!.
http://www!.anxietynetwork!.com!.au/panic_a!.!.!.
check this out!. I have watch the video that they are talking about!. it really helped me out!.
http://www!.monkeysee!.com!.au/panic_excerp!.!.!.Www@Answer-Health@Com
There are some self-help techniques that you can do that will calm you and prevent the panic attacks from happening!.
I usually take deep breaths and try to get my mind on something pleasant in my life - my kids, grandkids, etc!. - to 'ward off' whatever is causing the panic attack!.Www@Answer-Health@Com
I usually take deep breaths and try to get my mind on something pleasant in my life - my kids, grandkids, etc!. - to 'ward off' whatever is causing the panic attack!.Www@Answer-Health@Com
Stop what you're doing and get busy with something else!. Lay your head down and take deep breaths!. Currently, I take Xanax for mine!. You need some!.Www@Answer-Health@Com
It always helps me to get a cup of cold ice-water, it calms you somehow!.Www@Answer-Health@Com
call to you friend and tell her/him what you think!. and relax yourself!.Www@Answer-Health@Com
go lay down in a quiet field and relax for an hourWww@Answer-Health@Com
Cast it out in the name of Jesus, works for me!.Www@Answer-Health@Com
View the techniques for control of panic attacks, in section 8, in my website, at ezy build, below, which I created to contain all the information that there isn't enough space for, here!. Begin, on this first occasion, only, by holding your breath for 5, or 10 seconds: this will give you the confidence to realise that YOU CAN CONTROL YOUR BREATHING, but not pass out, or die (your autonomic nervous system resumes breathing, if you become unconscious)!. Understand panic attacks, and what triggers them, in your life (if it is unresolved anxiety, or stress, see sections 6, or 42, respectively)!. The paper bag method works for most people: try it!.
If you are fairly suggestible, the following are reliable: http://www!.hypnosisdownloads!.com/
Your last alternative is psychotherapy, to address its fundamental cause: read section 1, and examine the http://1-800-therapist!.com/ website, and use the locators, and phone book!. I used to suffer from panic attacks, until I questioned what had changed in my life, at, or just before that time, to trigger them!. For some people, this is enough!. These days, I have instilled the habit of, whenever a situation occurs where panic is likely, I visualise a large, "STOP!" sign, as vividly as possible, followed by repeating to myself: "stay calm" in my mind!. You could try the same method!. It usually takes 30 - 40 repetitions, for most people, to establish a new habit!. I also suggest that you learn, then practise the controlled breathing technique, until competent, then employ it, at the very first sign of a panic attack!.
Practice one of the relaxation methods on pages 2, 11, 2c, or 2i, daily, and when needed!. Also, give the EFT a good tryout, to see if it helps you!. There is also a version for use in public places, (if you like, you can claim to have a headache, as you massage/lightly tap your temples, but you would then be restricted to subvocalising: saying it to yourself in your mind)!. Section 53, and pages 2, 2!.q and 2!.o at http://www!.ezy-build!.net!.nz/~shaneris also refer: "Even though I sometimes suffer from panic attacks, I deeply and completely accept myself!." Note: the controlled breathing only helps with the symptoms (as do medications/herbal remedies): you need to address the underlying cause, and this requires some form of therapy, and Cognitive Behavio(u)ral Therapy has proved effective!.
Advice from a published psychiatrist on controlled breathing!. (1!.) Get a clock, or watch with a second timer!. (2!.) Practise for 5 minutes, 4 times daily, until proficient!. (3!.) Take a small breath in, and hold it, for 6 seconds!. (4!.) Think to yourself: "RELAX", just before breathing out!. (5!.) Try to feel a sense of releasing tension, as you breathe out!. (6!.) Breathe in for 3 seconds, then out, for 3 seconds!. Try to make your breathing very smooth, and light, as you breathe in through your nose, and out through your mouth, or nose!. (7!.) For the next minute, continue to breathe in, and out, every 3 seconds!. (8!.) Go back to step 3, at the end of the minute, and proceed through to step 7, doing this for 5 minutes!. Use this at the very first sign of a panic attack starting, or any time you feel anxious, or tense!.
Because many people can't access/afford professional therapy, I include the EFT, and EMDR variant for them to try, free of charge!. Cognitive Behavio(u)ral Therapy is generally available in most areas, but EMDR (see section 33) may well be worth trying, and is becoming more widespread!. (The following is a variant of EMDR therapy, which has been used successfully for those people suffering from Post Traumatic Stress Disorder, insomnia, and anxiety: it is easily learned, quick to use, yet can be very effective!. It is currently the subject of much study by neuroscientists, to discover how it works!. Don't dismiss it, merely because it seems a little strange: give it a tryout!)!. Prior to using either of the methods in the above paragraph, or using it on its own, first sit comfortably, and take a deep breath!.
Then, without moving your head, move your eyes from the left, to the right, and back again, taking around a second to do so (say: a thousand and one: this takes approximately a second)!. Repeat this procedure (without the words, although you can count, subvocally if you like) 20 times!. Then close your eyes and relax!. Become aware of any tension or discomfort you feel!. Then open your eyes, and take another deep breath, and repeat step one, closing your eyes, and relaxing afterwards, in the same manner!. Then, repeat the procedure one last time!. Some people may find that this is all they need do!. With experience, you may find that you can practise this in public, with your eyes closed, which greatly widens the window of opportunity for its use, and avoids attracting unwanted attention!.
It may also help to minimise, or eliminate sugar, and caffeine products from your life!. Xylitol, or Stevia is preferable, (health food stores) or fruit sugar (fructose, such as "Fruisana", from supermarket sugar aisles) or even a little honey, because these will reduce "sugar spikes", which later deplete you of energy!. Minimise/eliminate consumption of highly processed foods, particularly grain products, such as white bread, donuts, cake, cookies/biscuits, or anything with sugar!. Opt for more wholefoods, non-starchy vegetables, and fruit!.Www@Answer-Health@Com
If you are fairly suggestible, the following are reliable: http://www!.hypnosisdownloads!.com/
Your last alternative is psychotherapy, to address its fundamental cause: read section 1, and examine the http://1-800-therapist!.com/ website, and use the locators, and phone book!. I used to suffer from panic attacks, until I questioned what had changed in my life, at, or just before that time, to trigger them!. For some people, this is enough!. These days, I have instilled the habit of, whenever a situation occurs where panic is likely, I visualise a large, "STOP!" sign, as vividly as possible, followed by repeating to myself: "stay calm" in my mind!. You could try the same method!. It usually takes 30 - 40 repetitions, for most people, to establish a new habit!. I also suggest that you learn, then practise the controlled breathing technique, until competent, then employ it, at the very first sign of a panic attack!.
Practice one of the relaxation methods on pages 2, 11, 2c, or 2i, daily, and when needed!. Also, give the EFT a good tryout, to see if it helps you!. There is also a version for use in public places, (if you like, you can claim to have a headache, as you massage/lightly tap your temples, but you would then be restricted to subvocalising: saying it to yourself in your mind)!. Section 53, and pages 2, 2!.q and 2!.o at http://www!.ezy-build!.net!.nz/~shaneris also refer: "Even though I sometimes suffer from panic attacks, I deeply and completely accept myself!." Note: the controlled breathing only helps with the symptoms (as do medications/herbal remedies): you need to address the underlying cause, and this requires some form of therapy, and Cognitive Behavio(u)ral Therapy has proved effective!.
Advice from a published psychiatrist on controlled breathing!. (1!.) Get a clock, or watch with a second timer!. (2!.) Practise for 5 minutes, 4 times daily, until proficient!. (3!.) Take a small breath in, and hold it, for 6 seconds!. (4!.) Think to yourself: "RELAX", just before breathing out!. (5!.) Try to feel a sense of releasing tension, as you breathe out!. (6!.) Breathe in for 3 seconds, then out, for 3 seconds!. Try to make your breathing very smooth, and light, as you breathe in through your nose, and out through your mouth, or nose!. (7!.) For the next minute, continue to breathe in, and out, every 3 seconds!. (8!.) Go back to step 3, at the end of the minute, and proceed through to step 7, doing this for 5 minutes!. Use this at the very first sign of a panic attack starting, or any time you feel anxious, or tense!.
Because many people can't access/afford professional therapy, I include the EFT, and EMDR variant for them to try, free of charge!. Cognitive Behavio(u)ral Therapy is generally available in most areas, but EMDR (see section 33) may well be worth trying, and is becoming more widespread!. (The following is a variant of EMDR therapy, which has been used successfully for those people suffering from Post Traumatic Stress Disorder, insomnia, and anxiety: it is easily learned, quick to use, yet can be very effective!. It is currently the subject of much study by neuroscientists, to discover how it works!. Don't dismiss it, merely because it seems a little strange: give it a tryout!)!. Prior to using either of the methods in the above paragraph, or using it on its own, first sit comfortably, and take a deep breath!.
Then, without moving your head, move your eyes from the left, to the right, and back again, taking around a second to do so (say: a thousand and one: this takes approximately a second)!. Repeat this procedure (without the words, although you can count, subvocally if you like) 20 times!. Then close your eyes and relax!. Become aware of any tension or discomfort you feel!. Then open your eyes, and take another deep breath, and repeat step one, closing your eyes, and relaxing afterwards, in the same manner!. Then, repeat the procedure one last time!. Some people may find that this is all they need do!. With experience, you may find that you can practise this in public, with your eyes closed, which greatly widens the window of opportunity for its use, and avoids attracting unwanted attention!.
It may also help to minimise, or eliminate sugar, and caffeine products from your life!. Xylitol, or Stevia is preferable, (health food stores) or fruit sugar (fructose, such as "Fruisana", from supermarket sugar aisles) or even a little honey, because these will reduce "sugar spikes", which later deplete you of energy!. Minimise/eliminate consumption of highly processed foods, particularly grain products, such as white bread, donuts, cake, cookies/biscuits, or anything with sugar!. Opt for more wholefoods, non-starchy vegetables, and fruit!.Www@Answer-Health@Com