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please help with panic attacks(53 Posts)
I can't seem to control them after 6pm im in a constant panicky state. I hate going to bed as it gets so much worse. constant lump in my throat, always hyperventalating and then chest pains (not bad just heavy) and my heart beats so fast. I'm so tired and stressed. I keep thinking im having a asthma attack and take lots of my inhaler but it doesnt do anything so im almost sure its panic. Any tips to help me? I'm due to have cbt but currently on the waiting list. I'll try anything just so fed up of thinking im having a asthma attack / dying all the time.
Breathing into a brown paper bag.
Relaxation exercises (sometimes surgery's have tapes/cds you can buy/borrow).
Betablockers or diazepam from gp.
Get up and hop for as long as you can, tip I got from mn, it is near on impossible to panic while hopping.
A favourite film scene or piece of music to play while you do your deep breathing while sniffing essential oils (I got a panic attack mixture made up, will look what they are in the morning). My go to calming film was the sound of music. deep breathing any strong smell to distract you, vicks will do if no essential oils.
Meant to give you these as well, and [tea]
CBT is excellent I found for panic attacks.
I have general anxiety disorder as well though, and I need anti d's to shift it.
thank you! I'd hop but after when I'd be out of breath id prob take my inhaler 10 times and sit up panicking all night. Will try and find some relaxing music to deep breath too
Right first off have you been to docs?
Taking loads of your inhaler can induce shakes with racing heart. Don't have asthma myself but ds does and when he gets a really bad chest taking loads of stuff can make him feel like this (hospital doc says that normal). Just be careful you aren't feeding one of the symptoms by taking loads of your inhalers and causing a vicious circle.
Third it's perfectly normal to wind yourself up during a panic attack and think you're going to die. Believe me I had those thoughts for years and mine always hit me at night. You aren't. It's adrenalin running through your body. Take yourself outside in the cool air and breathe deep and look around you to see you aren't the only person around right now.
Panic attacks are the loneliest thing and it really helps to talk to someone so stay on here and chat if you want to. Fwiw I had CBT years ago and even though it felt like a waste of time and I can't remember much about it it must have worked as I had serious panic attacks and anxiety constantly but now it barely bothers me.
Thank you ball. Glad cbt helped you in the end. I've been to the gp and he refferd me for cbt and ive had my telephone interview and am currently on the waiting list. I had a bad chest infection / pluracy in feb when I got given some inhalers I use to have asthma as a child but outgrew it so I'm not even sure if I need my inhaler or not. I dont get the shakes anymore from them either, my asthma nurse joked about sending me to drug abuse clinic if I didnt cut down which I have a bit until I panic again then I start puffing away. Every panic attacks feels different it'd help if they were similar so I knew for def that it was one. My whole body aches from being tensed all day everyday
Try distracting yourself with a computer game or game on your phone like bubblemania or Tetris. If you can't think about feeling panicky it helps it go away (works for me anyway)
Worth remembering that the best way to metabolise adrenaline is movement so if you're tired/breathless hopping, just try shaking it off. Literally shake your arms and hands and say 'shake it off' out loud. It'll remind you that there's nothing wrong with you (ie no real asthma etc.) - you CAN shake off what you're feeling, because you're in control. Works for me when I'm scared on planes, but I also suffered panic attacks years ago so remember some old tricks.
ill try that lor thank u.
I've got candy crush as my distraction thank u
Repeating 'this will pass' in your head and knowing that it will, like every other time
Diazepam is the Shit. makes you feel like you're lying on a cloud.
I have suffered with anxiety and panic attacks for just over 2 years now. I had a bad year of stress the year leading up to the first one. I was absolutely terrified. I didn't know what was happening. I had terrible fight or flight symptoms.
I had my rock bottom in October last year. My anxiety was so bad I couldn't leave the house. I had cbt therapy on nhs. Called fearfighter. That was very helpful. I have also had face to face therapy privately. That was the best treatment. She suggested mindfulness. I have been on citalopram anti dep since November. I did not want to take meds but really felt that I was in such a hole it was the only way out.
You have to stay determined. Don't ever give in. I do still have anxiety but nowhere near as bad as I was. I have the tools to help me stop it before it takes hold.
Good luck. If you would like to pm me for any encouragement you can.
Big hugs xxxx
thank you for the support it really does help. Still feeling the same but I did go out today to the shop with my dh which made me feel better for just being out. I hate going out and avoid it at all costs
Really feel for you. I've suffered on and off for years. The tight chest is my most hated symptom.
I keep trying to come off meds (citalopram) but after a few months, bang, they're back.
I went back on meds last November and they really have changed my life. I've come to realise I may be like a friend of mine, on them for a very long time. Maybe even forever? They do something to my serotonin that stops my symptoms so that's fine by me.
I tried all the usual things to stop my symptoms. Yoga, oils, distraction, CBT, telling myself it'll pass (didn't work). Plus other things.
Now I've managed to get a full time job doing something I've always wanted to do, and even drove yesterday. Driving's a phobia of mine but I need to do it to get to my new job. I'm so much more positive now.
I really hope I stay free of them. Also that you can find something to rid yourself of them as they are crippling. Unless you've suffered you can have no idea.
Google the Charles Linden Method. I think you can download a free booket from the website. Him and a course of hypnotherapy were the only things that helped me. I have been having them on and off for 10 years now.
Truly a horrible experience, but you can get better and you will.
Oh, and I know it sounds a bit wacky, but meditation really helps to calm your mind too. You can download guided meditations from iTunes.
Sertraline is fabulous stuff.
And I find doing something out my normal routine is really helpful. We have just had a weekend away and I didn't have any anxiety at all, because I was doing different things to normal, busy and interested and not just going through the motions of everyday life.
Really hope you are feeling better soon, panic and anxiety is the pits.
thank you I think I'm following him on twitter actually. Gp offered me tablets but this is one of my fears along with most other things. I do try to do a few things or at least one thing a week that scare s me. I walked to the shop last weekend with my dcs I was terrifyed at the thought but it was actually nice. I feel so daft writing it down. Currently laid in bed with tight chest and numb arms with twitchy toes. I do have a 2 yr old to squish next to me tho it's lovely hearing that there is hope and surely if all of you can get better then surely I can too? I need a plan, need to help myself whilst waiting for cbt but where do I begin?
Why do the meds scare you? Honestly try them they've changed my life. People are amazed I've ever had panic disorder as I'm very outgoing and confident, not a nervous person. But there's something in my body, probably brain, that clicks into gear and causes the panic symptoms. The meds stop it. I
I took anti-depressants and beta blockers at first but I stopped taking them as I didn't think they were helping and I didn't want to become dependant on them. I stopped taking them and am so glad I did as I have a friend who was having the same issue at the same time and she's been on Citalopram for 8 years now, she can't come off them as the panic attacks start up again.
I found what worked for me was to just go about things normally, I couldn't leave the house at first, but if you start doing small things and don't run when you feel the panic creeping up it does get better over time.
It is hard work, exhausting and terrifying but if you don't let it get the better of you and just keep going even though you are scared you will retrain your brain into reducing the fear.
This is the only thing that's ever really worked for me, but everyone is different.
I really do recommend the Charles Linden pack though. I think you can get it slightly cheaper second hand from Ebay or Amazon Used.
thank you. ill go look on ebay for Charles lindams book. I'm willing to help myself if I can.
im scared of medicine as ill sit there waiting for side effects, everything I do ill be thinking is this a side effect. ill spend all day watching for signs, reading horror stories etc.
I've gone to see my friend to day and I'm dying to leave I'm so panicked ive not said anything to her tho so will try and wait a little longer before running.
Oh, and also cut out caffeine, that really helped me. I'm exactly the same with medication, I just panic about side effects and them making me feel sick.
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