Panic attacks

[London29]

Has anyone got any tips on helping calm yourself down and get through panic attacks. Got a commute tomorrow I am dreading. Me worrying about it will bring on attack tomorrow I know it. Train full of people, me having a panic attack and no one to help me. That's my fear - and ill look stupid or be sick or something!

Aaaggghhhh I hate panic attacks!!!

Don't want to rely on diazepam I should be able to do a f'ing train journey like everyone else.

Please any help anyone?

Hi London29 I have had panic attacks and I found this helped me. Break your journey up into bits in your mind. By that I mean, find out what the station names are on your journey and then you know which one is coming up next. You can say to yourself 'the next stop is....' or 'two stops away will be'. I found breaking it up in my mind helped rather than thinking of it as one longer journey. Have you got an iPod or music on your phone. You could listen to that to help. You can always change carriages too if you feel a bit jittery. Just get up and move to the next one if you want, don't feel you are stuck in one spot. No one will be wondering what you are doing. People move about on trains all the time either to find the loo or get ready to get off at the next station.

I hope some of these things help you.

Thank you - yes I find the iPod helps.
I just wish I didn't worry so much. The worrying brings on the panic attacks.

Ill try maybe moving carriages that might help.

Thanks for your advice :)

Sometimes the anticipation is just as bad as the panic. Another thing I used to do was visualisation. Sit somewhere quiet at home, take deeps breaths and focus on one point ahead of you. You will feel drowsy. Close your eyes and think of the journey. Think positively about it. Buying your ticket, waiting and travelling on the train. With me it was shopping in a supermarket. I found them too big and overwhelming. Now I do my shopping in them all the time.

Good luck tomorrow

I should mention the visualisation i did every day and I would go into a supermarket even if I didn't plan to buy anything. Just to keep trying, I guess.
That's the thing. Don't let the panic take over otherwise your world will get smaller. Anxiety is a natural response. Panic is just when it is heightened. Some people time their panic and find that either helps or makes the realise it doesn't last as long as they think.

Hi London.

First of all, panic attacks are much more common than you think and getting on public transport is a trigger for a lot of people. Therefore, chances are that there will be other people on that train feeling the same way as you but you wouldn't know it.

Both me and DS2 have suffered from panic attacks getting on buses and we have learnt to deal with them as follows:-

Distract - listen to your ipod, read a book, look out the window, look at other passengers and make up silly stories.

Don't "fight" the feeling of panic. Accept it, take deep breaths and know that you will be okay. NOTHING bad is going to happen to you.

DS2 has a little bottle of water with him at all times. He takes a little sip if he feels a panic attack coming on. It's probably only psychological but it helps him relax.

Have you tried downloading a relaxation track on your ipod? We bought a self help CD with relaxing music and breathing exercises - it has helped tremendously.

Ive found carrying a little hand fan helps when I have had a panic attack. Maybe its the mix of the calming whirring action with the cool air, seems to make me breathe easier. This has been helpful when Ive been in a plane.

London29 How did your journey go?

Well..I couldn't face my fear. My boyfriend got the train with me, and I feel really stupid now. I should be able to do this. I need to face my fears.

I got the train home ok - but it was late so not so busy. Did feel on edge as on my own, but distracted myself with a magazine.

:-( sick of this.

But you did face your fear! You came home again by yourself. Good for you!

Not everyone's cup of tea I know but I find the flower remedy 'cherry plum' (for weird feelings) and aromatherapy oil 'marjoram' really helpful (I put a drop on a tissue in my bra!). It may be all in my mind but so are my panic attacks (iyswm) so if they work I am happy!