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Original poster

Does anyone know of any techniques to stop panic attacks

50 replies

Pinkchampagne · 07/12/2006 17:37

I have been under quite a bit of stress recently & in the last few months I have started to suffer from panic attacks, which are really horrible.
I suffered the first one while in a car on my way to somewhere I didn't want to go. I know that it was triggered because I didn't want to be going to where I was going, but am now linking the car journey itself to the attack & get quite panicky about car journeys in general.
I have experienced a couple more panic attacks during car journeys & much as I know I cannot let them stop me travelling, I have begun to feel fearful everytime I know I have to go somewhere in a car.
I hate them so much & really want to get over them, but I don't know how to. I bought some Kalms, but they don't seem to be making the slightest bit of difference atm.
Does anyone know of anything I can do to ease them, as they are beginning to take over my life.

OP posts:
Original poster
Pinkchampagne · 07/12/2006 18:01

Anyone?

OP posts:
CorrieDale · 07/12/2006 18:04

Breathing in and out of a paper bag? Those lavender oil roll-ons can be helpful. A couple of drops of rescue remedy?

Original poster
Pinkchampagne · 07/12/2006 18:07

I have never heard of lavender oil roll-ons. What do they do & where would I find them?

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CorrieDale · 07/12/2006 18:09

I've found them in Superdrug before, and IIRC, Holland & Barrett. Boots might have them too. Look in the aromatherapy section. You just roll it onto your wrist or temples - it isn't just lavender oil - there's a mix. But apparently it is pretty calming. My mum used them to help her relax after my dad died.

Original poster
Pinkchampagne · 07/12/2006 18:11

Thanks, CorrieDale, I will definitely look out for them.

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vitomum · 07/12/2006 18:11

oh, that's a shame pinkchampagne. To a certain extent i think you have to accept them a bit initially and focus on controlling them, rather than stopping them altogether IYSWIM. Otherwise it does become self perpetuating - you get anxious about the attacks and that leads to more etc etc. There are various cognitive bahvioural tecniques that help. It helps to focus on the fact that you are not in any physical danger and it will pass. They are very common and something that a lot of people experience at some point. Again that is something to remember. It also means that someone with good advice will probabably be along for you in a bit

Original poster
Pinkchampagne · 07/12/2006 18:21

Thanks, vitomum.
I suffered with them years ago, but they seemed to dissapear & I have been ok for years, but now they are back & horrible.
I feel totally out of control when they occur & I worry that I will make a fool of myself, even though I normally manage to get myself out of them before it gets to that point. I guess a lot of it is mind over matter, but I just can't seem to stop them happening atm.

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utterlyconfused · 07/12/2006 18:23

Jeremy Vine had a feature on panic attacks (linked to aggraphobia - sorry, spelling?) on Monday this week. Might be worth listening again. (Radio 2).

PrettyCandlesAndTinselToo · 07/12/2006 18:29

Have you tried the paper bag technique? One of the physical aspects of panic attacks is hyperventilation, which in turn can cause nausea, dizziness, palpitations etc. Holding a paper bag over your mouth and nose and breathing in and out of it for a few minutes as soon as you feel a panic attack begining can help stop or prevent the hyperventilating, and so you only have the emotional/mental aspects of the panic attack to deal with, without them being inflamed by how you feel physically.

The paper bag technique makes you re-breathe the air you've exhaled, so you take in more CO2 (it's perfectly safe as long as you use a paper bag), which in turn makes the automatic part of your brain take over your breathing and impose a more natural rhythm on your breathing in order to reduce the amount of CO2 in your blood stream.

Original poster
Pinkchampagne · 07/12/2006 18:36

I haven't tried the paper bag technique to deal with my PAs, but I remember a doctor making me breathe into a paper bag, when I was hyperventilating badly as a child & it did sort my breathing out pretty quickly.

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ledodgychristmasjumper · 07/12/2006 18:44

If you haven't got a paper bag cup your hands round your mouth and breathe it is a quick fix.

Original poster
Pinkchampagne · 07/12/2006 18:48

Thanks, ledogy, I will remember that & try it out next time I feel the start of an attack.

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Mojomummy · 07/12/2006 18:55

I take Bach's Rescue Remedy - I think it's 3 for the price of 2 in Boots at the mo.

It's a herbal remedy & I would liken it to just stopping the senses from heightening too much.

I take it on planes/going on the eurotunnel - in fact anywhere I might freak out !

There is a spray form too, which is handy to carry around. (I've always got some in my bag !)

Original poster
Pinkchampagne · 07/12/2006 19:00

Ooh, I will look out for that, Mojomummy!

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PeachyIsNowAChristmasFruit · 07/12/2006 19:01

I have alot of panic attacks too, had abd one this orning so you have my total sympathy.

I also like the rescue remedies, you can put a few drops in a bottle of water, but fwiw I have managed to control some of my worst by relaxation and making myself do things, but slowly. Having patience with yourself is important, and being kind to yourself.

Aromatherapy good too; Neals Yard have some calming things on their website.

Original poster
Pinkchampagne · 07/12/2006 19:07

Sorry to hear that you also suffer from panic attacks, peachy - they are the pits aren't they?

Thanks for all the good suggestions. I will definitely look out for some of these products.
I hope they work a little better than the Kalms!

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PeachyIsNowAChristmasFruit · 07/12/2006 19:13

Kalms are shite, really they are.

You can learn to live with panic attacks, it just takes a while and the time to learn a little about yourself and how to avoid them / minimise them.

Original poster
Pinkchampagne · 07/12/2006 19:21

Did you try Kalms, Peachy?

I had great hope that they would help calm me down, but they seem to do nothing at all!

OP posts:
PeachyIsNowAChristmasFruit · 07/12/2006 19:23

My ssiter used to use them, said they were worthless. Much prefer Bach rescue Remedy myself

Original poster
Pinkchampagne · 07/12/2006 19:26

I will be off to Holland & Barrett tomorrow!

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Original poster
Pinkchampagne · 10/12/2006 10:14

Went into town yesterday & bought some Rescue Remedy. Using it today for the first time, so fingers crossed!
Thanks to everyone for all your reccomendations.

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Monkeytrousers · 10/12/2006 10:32

Panic attacks are a symptom of depression. I strongly recommend you go and talk to your GP. There are drugs specially designed to help with anxiety. Please don't try to cope on your own, especially if you aren't. There is no shame in taking anti depressants. I wouldn't have a life without them.

Original poster
Pinkchampagne · 10/12/2006 11:02

I did go to my gp a few weeks back, monkeytrousers. I went because I felt everything was piling on top of me a little too much & wasn't sure I was coping that well.
I told him that I didn't think I was depressed, as I kind of function ok, but I feel I am very very stressed.
He has put me down for more counselling & he gave me a prescription for some ADs, which I haven't yet picked up, because I was trying to hold off taking them unless I really had to.
I hadn't linked the panic attacks with depression, but I seem more likely to suffer one when I am feeling very low, or following a night where I have been very upset.

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Papillon · 10/12/2006 11:08

Have you ever tried exploring ways to reduce panic attacks through holistic techniques? Like Yoga, or other meditative practices. If you are interested in your own energy and how to work with something like Emotional Freedom Technique or NLP

  • EFT
NLP

Just some ideas and support for what vitomum and Peachy have said about finding ways to tackle your panic attacks from the inside (you) out.

whatwouldjesusdo · 10/12/2006 11:13

I'd try the kind of thing that vitomum suggested. Focus on each day separately "I am not going to panic today. I may panic tomorrow, but not today"
This kind of thing helped me when I was getting over the symptoms of depression.