Dealing with panic...anyone got advice?!
Question: Dealing with panic!.!.!.anyone got advice!?
Answers:
Well I suppose it depends on the reason for your panic!. I used to straggle with severe panic attacks and anxiety but I am getting them less and less!. I have learned that there is no reason worrying about things that are out of my control!.!.!.which is such about everything!. I know that no matter how bad things will get they will ALWAYS work out! If your anything like me you always thinking abou the worst case scenario about everything which sends you into panic which in turn makes you feel like your going to lose your mind! Trust me, you won't!. There are some medications like xanax and ativan than def!. help with the panic but only for a couple of hours!. Then when the meds wear off the worry and panic comes back!. The best thing you can do is keep a positive mindset!. I know it's easier said then done but the more you try to put happy thoughts in your head the less you will have negative thoughts!.!.!.trust me I have been there!. Give is a fighting chance and if it doesn't work talk to a counselor or someone at church!. Talking always made me feel much better!.Www@Answer-Health@Com
I have some advice because I used to have insane panic attacks!.!.!.like I was completely controlled by them and they were ruining my life but I got over it without pills!. You'll eventually get tired of feeling afraid!.!.!.not that anyone likes it!.!.!.but I reached a point where I was like #$%% it!.!.!.I don't care!.!.!.and then my fear wasn't feeding my fear anymore and it improved ALOT!.
But anyway, here are a few things that helped me when I was going through it!. First off, tell yourself that it's a terrible experience but that nothing bad is actually going to happen!.!.!.when it's all over, everything will be alright!. Also, you could go outside!. Something about fresh air and being outside makes you feel not so trapped!.
This might sound weird but I used to crank the ceiling fan up and make it really cold in my room and get under a warm blanket!. It had a calming effect for some reason!.
Pills might work for some people but I realized I was using it as a crutch and that I was having the same amount of anxiety, just taking a bunch of pills and THEN I was having panic over not having the pills!. It will get better!. You see the anxiety for what it is and the more you do that the less power it has if there are less irrational beliefs to feed it!. And the more that you see that that works, the less afraid you'll be of it!.Www@Answer-Health@Com
But anyway, here are a few things that helped me when I was going through it!. First off, tell yourself that it's a terrible experience but that nothing bad is actually going to happen!.!.!.when it's all over, everything will be alright!. Also, you could go outside!. Something about fresh air and being outside makes you feel not so trapped!.
This might sound weird but I used to crank the ceiling fan up and make it really cold in my room and get under a warm blanket!. It had a calming effect for some reason!.
Pills might work for some people but I realized I was using it as a crutch and that I was having the same amount of anxiety, just taking a bunch of pills and THEN I was having panic over not having the pills!. It will get better!. You see the anxiety for what it is and the more you do that the less power it has if there are less irrational beliefs to feed it!. And the more that you see that that works, the less afraid you'll be of it!.Www@Answer-Health@Com
Xanax and Ativan do help, but some people are able to control their panic attacks with relaxation techniques!. Deep breathing, guided imagery, relaxation tapes, etc!.!.!.
I wasn't one that found relief in any of the relaxation exercises, but if you want to stay away from the prescription meds, it is worth a try!.
You should still see your doctor about it though!. They will steer you in the right direction!.
Good luck!.Www@Answer-Health@Com
I wasn't one that found relief in any of the relaxation exercises, but if you want to stay away from the prescription meds, it is worth a try!.
You should still see your doctor about it though!. They will steer you in the right direction!.
Good luck!.Www@Answer-Health@Com
The problem with the immediate action meds (ativan, valium) is that most doctors take you off them in 3 months (as med literature tells them)-
- but of couse the panic attacks do not go away, then they feel worse because you have had the relief (if that makes any sense)
It is best to stay away from them to learn to cope with a counselor, maybe the paxil or prozac!.!.!.
I hope you do GREAT!Www@Answer-Health@Com
- but of couse the panic attacks do not go away, then they feel worse because you have had the relief (if that makes any sense)
It is best to stay away from them to learn to cope with a counselor, maybe the paxil or prozac!.!.!.
I hope you do GREAT!Www@Answer-Health@Com
do you mean like panic attacks!? i used to get those, i went to the doctor and got on paxil!. hope this helps!.Www@Answer-Health@Com
It might not be a great idea to go straight to the doc!. First try some home remedies!.!.!.lay down, take some deep breaths, close your eyes and think happy thoughts!. Listening to mellow music always helps me!.Www@Answer-Health@Com
If this is a frequent problem, you will need to see your doc who will refer your to a psych and put you on Xanax or Ativan!. Very common problem!.Www@Answer-Health@Com
listen to music and lay down for a while!. just relaxWww@Answer-Health@Com
yesWww@Answer-Health@Com
Ask yourself whether you want to be on medication for the rest of your life, with its attendant risks, and costs!. 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