How do I stop a panic attack before it starts?!
Question: How do I stop a panic attack before it starts!?
I have a panic disorder with agoraphobia that I have been dealing with for many years!. I've lost my job, my home, and I can't drive without having them, I am working on agoraphobic situation with cognative behavioral therapy and that is slowly working!. I have read plenty about what to do when I have an attack and practice relaxation methods, but what I can't find is when I can feel an attack coming on, what should I do!? The relaxation methods don't work!. Example situations would range from when I go out with someone else driving to go to the bank or when I friend is coming over to visit!. I am VERY anxious before these events, sometimes for days prior!. I was hoping someone had some methods/advice to help me cope with this!. I am happy with the rest of my treatment but I don't know what to do about the fear of having a panic attack!.!.!.
Thank you!Www@Answer-Health@Com
Thank you!Www@Answer-Health@Com
Answers:
Okay i know exactly how you feel because i went thru that time in my life as well where i couldn't go anywhere without that anxious feeling and getting panic attacks all of the time, at school at home my life was just a big panic attack!. But then i started going to cognative therapy like you are but it took a lot of work and time!. You really have to listen to what your therapist tells you to do because it will really work!. You can't stop a panic attack from happening but when it comes you can make it very short and they will keep getting shorter and shorter until they don't come anymore!. My therapist told me when i get the feeling like i'm getting one i feel like i am dreaming i say to myself its okay i am okay, i have gotten this feeling so many times before and nothing has ever happened to me!. Then the panic feeling goes away!. A panic attack is just you reacting to that feeling, if you don't react it will go away!. So try saying that you yourself when you are getting that feeling!. You can do it, it takes work but i know you can!. If i did it, so can you!. Just listen to your therapist maybe right in a diary, tense and relax your muscles for 10 seconds each 10 times this will all get better it is just a phase!. Fight those panics! :]Www@Answer-Health@Com
I have the same problems, and have been fighting it for years!.
One thing to realize is: Panic attacks will not harm you!. Understand when it's coming on!. Tell your friends "Ok, im having a panic attack, but it's no big deal!." -- Because in reality, it's not!. Panic attack is only a big deal if you give in to the fear!.
You just have to face it head on!. Don't hide, fight every illogical fear with logic!. Chest pain from panic attack doesn't cause heart attacks!. People don't die from panic attacks!. It's merely a discomfort!.
When you worry for days beforehand, force yourself to do something else!. This is a nasty habit cycle that you'll never break, if you don't take control and force your mind elsewhere!.
Remeber, you are in control!. That's the bottom line!. Panic attacks don't control you, you control them!.Www@Answer-Health@Com
One thing to realize is: Panic attacks will not harm you!. Understand when it's coming on!. Tell your friends "Ok, im having a panic attack, but it's no big deal!." -- Because in reality, it's not!. Panic attack is only a big deal if you give in to the fear!.
You just have to face it head on!. Don't hide, fight every illogical fear with logic!. Chest pain from panic attack doesn't cause heart attacks!. People don't die from panic attacks!. It's merely a discomfort!.
When you worry for days beforehand, force yourself to do something else!. This is a nasty habit cycle that you'll never break, if you don't take control and force your mind elsewhere!.
Remeber, you are in control!. That's the bottom line!. Panic attacks don't control you, you control them!.Www@Answer-Health@Com
Trust me, I know what you mean! Relaxation techniques might work for general anxiety, but anyone who says they help a full blown panic attack doesn't know what a panic attack is!.
And I very much know that feeling of "fear of an attack"!.
However I'm confused about something!. You say you're happy with your treatment, but if the attacks are continuing!.!.!.well, you shouldn't be happy! Can I ask if you're on any meds!? The reason I wonder is that I was given a pediatric dose of an anti-depressant and it literally made them disappear completely! It's an older type of anti-depressant called imipramine!. It ended my 4 year saga!.
You shouldn't be focusing on how to handle the attacks when there are meds that will eradicate them completely!. That really puzzles me!. Please think about it and if you're on a med that isn't working, demand another med or another doctor!.Www@Answer-Health@Com
And I very much know that feeling of "fear of an attack"!.
However I'm confused about something!. You say you're happy with your treatment, but if the attacks are continuing!.!.!.well, you shouldn't be happy! Can I ask if you're on any meds!? The reason I wonder is that I was given a pediatric dose of an anti-depressant and it literally made them disappear completely! It's an older type of anti-depressant called imipramine!. It ended my 4 year saga!.
You shouldn't be focusing on how to handle the attacks when there are meds that will eradicate them completely!. That really puzzles me!. Please think about it and if you're on a med that isn't working, demand another med or another doctor!.Www@Answer-Health@Com
Negative emotions (like sadness, stress, anger, etc!.) causes your Serotonin production to be low; when your Serotonin level is low, you are more prone to getting Anxiety, Panic Attacks, Depression, etc!.
Medication like Antidepressants (SSRI - Selective Serotonin Reuptake Inhibitor) helps to boost Serotonin level!.
But there are natural ways to do it without medication!. There's this strange herb called "St John's Wort" - it is said to be more effective than Prozac!. No, it is not for mild depression only and ignore those sayings!. In fact, it does help anxiety and panic-attacks as St John's Wort works like prozac!. Other natural ways will be exercise, diet, more exposure to light, etc!.
The problem is that, even if your Serotonin is balanced!.!.!. you have that "learned behavior" in your mind!. You need to break that initial cycle to destroy that learned behavior - Cognitive Behavior Therapy (CBT) does this!. A technique that you can use without CBT will be Distraction!.!.!. There are several other techniques to help cope them!
Ok, to use Distraction: Firstly, try to!.!.!.!.
Extracted from Source!.Www@Answer-Health@Com
Medication like Antidepressants (SSRI - Selective Serotonin Reuptake Inhibitor) helps to boost Serotonin level!.
But there are natural ways to do it without medication!. There's this strange herb called "St John's Wort" - it is said to be more effective than Prozac!. No, it is not for mild depression only and ignore those sayings!. In fact, it does help anxiety and panic-attacks as St John's Wort works like prozac!. Other natural ways will be exercise, diet, more exposure to light, etc!.
The problem is that, even if your Serotonin is balanced!.!.!. you have that "learned behavior" in your mind!. You need to break that initial cycle to destroy that learned behavior - Cognitive Behavior Therapy (CBT) does this!. A technique that you can use without CBT will be Distraction!.!.!. There are several other techniques to help cope them!
Ok, to use Distraction: Firstly, try to!.!.!.!.
Extracted from Source!.Www@Answer-Health@Com
yep im the same as you, though ive now been able to travel from canada to england without a panic attack, but with some discomfort!. The first time I traveled to England I was a basketcase, repeated panic attacks, I was a mess!.
What works for me, and its hard to do but you will get used to it and it will get easier, invite the panic!. When you are not feeling a panic attack come on, then try to encourage one to come, try and induce teh feelings you feel (I know you dont want to but trust me)!. That panic will never come!. Why!? Because you are in control of it!.
When you feel an attack coming on, invite it, accept it and say okay, I can handle this, I can deal with it, its going to last five minutes maximum and I'll get on with my day!. The first time this may not work, the second time you may still panic but keep with it, eventually you gain control and the panic will stop coming!. The thing that spikes panic attacks is the fear of fear, you feel initial feelings of panic or anxiety and you start to feel more fear on top of fear so you panic and when you try and force it away by relaxation methods etc you re-enforce the feeling of fear by subconciously thinking that it IS something to be afraid of so you have to combat it, then when you dont combat it you feel like a failure on top of it all!.
So when you feel panic coming on, just say to yourself, I can handle it!. The underlying fear of any anxiety or fear or panic is one subconcious thought, I cant handle it!.
When you learn and retrain your brain to think automatically, I can handle it, the panic will have no place in your life anymore
Www@Answer-Health@Com
What works for me, and its hard to do but you will get used to it and it will get easier, invite the panic!. When you are not feeling a panic attack come on, then try to encourage one to come, try and induce teh feelings you feel (I know you dont want to but trust me)!. That panic will never come!. Why!? Because you are in control of it!.
When you feel an attack coming on, invite it, accept it and say okay, I can handle this, I can deal with it, its going to last five minutes maximum and I'll get on with my day!. The first time this may not work, the second time you may still panic but keep with it, eventually you gain control and the panic will stop coming!. The thing that spikes panic attacks is the fear of fear, you feel initial feelings of panic or anxiety and you start to feel more fear on top of fear so you panic and when you try and force it away by relaxation methods etc you re-enforce the feeling of fear by subconciously thinking that it IS something to be afraid of so you have to combat it, then when you dont combat it you feel like a failure on top of it all!.
So when you feel panic coming on, just say to yourself, I can handle it!. The underlying fear of any anxiety or fear or panic is one subconcious thought, I cant handle it!.
When you learn and retrain your brain to think automatically, I can handle it, the panic will have no place in your life anymore
Www@Answer-Health@Com