Help! I feel like I'm having a panic attack..on my way to work though!?!?!
Question:
Help! I feel like I'm having a panic attack..on my way to work though!?!?
I have to be at work in about an hour and my heart rate is high and it feels like it is pounding through my chest. I woke up like this..what's wrong with me? Is there anything I can do like drink a glass or water or chug a beer? anything? What about st. john's wort pills? Please respond quickly.
Answers:
Hi. First and foremost you need to learn how to breathe properly. This will control your panic. At the moment, when you feel anxious (even unconsciously), you begin to breathe more rapidly (or yawn or sigh). This extra intake of oxygen makes you feel even more anxious – and you start breathing even more rapidly. This cycle continues until you hyperventilate and have a panic attack.
The good news is you can stop this cycle! As soon as you notice the signs of anxiety, breathe in slowly through your nose pushing your tummy out (to the count of 5 or so). Breathe out slowly and for a bit longer (to the count of 7 or so) through your mouth. Do not breathe rapidly or shallowly (in the chest area). This will soon restore the balance of oxygen and you will feel a lot better quickly. (Books and psychologists can explain it a lot better than me!) Once you start practising, it’ll become second nature.
Also I would really, really advise a course of Cognitive Behavioural therapy. CBT is proven to be the most effective thing for panic attacks. It takes a bit of work, but if you put the effort in it’s super effective.
You can speak to your doctor about doing a course, or you can take a course for free online at: http://www.livinglifetothefull.com/elear... (A ‘prettier’ version of this type of programme can be bought at www.thewellnessshop.co.uk). If you don’t like computers, the best book is Dr Robert Burns, The Feeling Good Handbook which teaches CBT (it’ll also tell you breathing techniques). It is brilliant and used by many psychologists.
All I can say is CBT changed my life. I had to put in a lot of work, but my panic attacks have been virtually eliminated. I also did relaxation exercise tapes 2 or 3 times every day for a year.
Beer generally doesn't help anxiety - in fact the opposite is true for most people! Good luck! I hope you start feeling better really soon.