Chronic Hyperventilation/Panic Attack - how do I stop it?

[DaisytheStrange]

Hi, I've been hyperventilating for 7 days - I can't sleep and it is causing panic attacks - it's totally debilitating. Anyone got any useful tips or success stories for overcoming this? The usual breathing exercises seem to make it worse because focusing on my breathing causes even more panic. Doc has given me sleeping tablets but I'm scared to take them... please help.

I'm sorry you feel like this Daisy.

An actors' trick (for stage fright)that helps me is to imagine your hands getting really hot and heavy.

Humming can sometimes be easier than concentrating on breathing and lengthens your out breaths. You could try something calming like Pacabel Canon, or any tune you like.

There are some acupressure points you can tap/apply pressure to that are calming. I'll try and find a link to post.

google 'eft anxiety tapping' and watch the video/s that come up. Or download a hypnotherapy track to help with anxiety - again available online free

Accupressure for anxiety

Thank you so much professionallurker and Gunpowder. I will try this and check out the links this morning...

Managed to get about 3 hours sleep last night (I didn't dare to take the sleeping pills cos I'm scared of addiction) but can't stop crying now for some reason.

It sounds like you are very overtired and overwrought. I'm so sorry. It's horrible not being able to sleep.

Is there a reason why you can't sleep and are panicky? Are you worried about something?

@Gunpowder: I'm always worried about stuff, but the funny thing is that I've been feeling quite good about my life recently...then I started to think about a bad mental breakdown I'd had about 3 years ago and started to wonder whether it could ever come back. I think this might have triggered it off again...it feels almost like PTSD.

Thanks for the humming tip btw - I have tried it and I think it works a bit.

Could be PTSD. Worth asking GP to go on a list for talking therapy maybe? I'm glad the humming helped a little bit.

Hope you are ok and have a more restful night tonight.

Hi Daisy any improvement? Did the videos help at all? I second Gunpowder's suggestion to see the GP again - could you get referred for some CBT?

Hi professionallurker I've watched the EFT Tapping videos - never heard of that before - interesting stuff. Tried it last night - together with some humming - the kids think I've gone a bit strange... but I think it might have worked a bit, cos I did sleep a bit!

A question: one symptom I'm having is finding TV almost unbearable to watch - it makes me feel horribly overstimulated - a really unpleasant sensation. Same with listening to audio books and music with my earphones - which normally I find soothing... Is this a common anxiety symptom?

GP has referred me for counselling, but there is a long waiting list and it will take many weeks. Not sure I can wait this long. I have a job - can't afford to lose it. Do you think it might be worth finding a private therapist? Any idea what kind of therapist deals with hyperventilation and insomnia?

ct-online-info.com
^ There is a link to a brilliant and free CBT online programme for anxiety

www.nomorepanic.co.uk
If you aren't already registered to the above site, get on it and search the forums for people with same problem - there are loads, including myself :)

Exercise is important, though I understand you may not feel like doing it!! It's over breathing and not using the extra oxygen sitting still is what causes the problem

www.calmclinic.com/anxiety/symptoms/hypersensitivity-to-sound

How you doing now Daisy? There is a lot of help out there - I think it's just a case of what works for you. I would go private if you can afford to in order to get help quicker. EFT short term and maybe CBT long term?

Thanks professionallurker and waffles. I'm calming down a bit, I think, but still cannot manage to switch of the hyperventilating, especially at night. Bedtime has become an ordeal.

My GP has referred me to a specialist called a 'Respiratory Physiotherapist', but this could take many weeks. I wonder if it would be worth me seeking out a private one for a couple of sessions, just to see me through this immediate crisis?

It seems almost unbelievable that all this could have been triggered off by me just THINKING about a past mental breakdown that happened over 3 years ago...

The mind is a weird (and also wonderful) thing. I think CBT could help because the problem does seem to be caused by your thinking, as you say, and that is what CBT addresses - faulty thinking and beliefs. Have you tried the links waffles posted?
Here's some info about respiratory physiotherapy:

www.nomorepanic.co.uk/showthread.php?t=9636

In my experience, the more things you can try to help you, the better...one or more of them is sure to help in the end.
Books, exercise, therapy etc
There are loads of things online that can help for free - try them and also try a private therapist, if you can afford it.

I can completely empathise with the hyperventilating - I get this at times too. I didn't realise I was doing it for quite some time. The brain really is powerful, but rather than try really hard to change my thoughts, retraining my breathing really did help me. There seemed to be a point where I started to feel calmer with it and then I began to trust it would work and got less freaked out with the hyperventilating symptoms; which for me felt like I couldn't breathe, dizzy and anxious.

Breathe from the belly not the chest, it might feel odd at first, you may be taking shallow breaths from the chest area. Breathe in for 7 and out for 11, it calms the central nervous system down.

I have had chronic shoulder tightness from stress over the years and have physical therapy for that which also relaxes my diaphragm, neck muscles etc which helps me maintain the breathing. I don't get extreme hyperventilation anymore.

CBT would be great if you want to work on thinking and behviour, I do recommend body awareness and breathing though - it's very reassuring to learn how to calm yourself and know that you can. Wishing you well