Panic attacks ? Best tips and some mutual support over here >>>>>>>>>>>>

[fakeblonde]

Ok am in new job and they have come back with a vengence.Strangly i can get through work but as soon as i walk through the door at home it starts.
My pounding heart is the worst thing for me.Its not particularly fast just jumping out of my chest with every beat-just as if i was about to perform on stage or something-not cuddle the children and relax with dh .
Last night i convinced myself i was dying of some terrible undiagnosed heart condition :-(
Anyway-any best tips for when this happens- ? have tried deep breathing-lavender and am no way taking med unless i have too because i love my ( org ) too much !
Cheers x

Oh dear fakeblonde, I do feel for you. I haven't had many panic attacks but the ones I have had have been AWFUl!! The first one I had, I was so convinced I was dying I ended up going to A&E...they said it was a panic attack...felt v embarrassed!
I get the total racing heart and shakes so I'm unable to stand up.
I'm afraid I haven't got much advice - more here for mutual support. I did hear that breathing in and out into a paper bag helps..although have not tried that out...
Good luck!
greendays

I used to sufer from panic attacks but have now got them under control with the help of cogniative behavioural therapy. The thing to remember about them is that they are self fulfilling in that the minute they start you breathe in more C02 thus causing palpatations, pins and needles, dizziness etc which make you panic more thus symptoms get worse. The key is knowing it is simply a panic attack accepting it and getting through it. A paper bag does work as does talking or singing even cupping your hands around your mouth and nose and breathe.Remember it is all due to c02 not illness, heart attacks etc.

• I can spell suffer!

When it happens at home try making yourself read a paragraph of a book outloud or talk to your dh the talking will reduce the symptoms.

That's helpful stuff Ledodgy
That's so true about the self fulfilling bit - I remember being aware that something horrid was happening and not knowing what, so the more i paniked(spelling?), and the worse it got...

During my CBTherapy they suggested that I have notes written down in my purse so that when I feel awful I can pull them out and start to read. All positive lines and nothing to do with how bad you are feeling. For example: 'If I stay with this I can get through it and feel much better'. 'If I stay here until my panic subsides the good feelings will return'. I could not believe it after years of problems (which I still have unfortunately) but reading the notes when the panic raises its ugly head really helps. I think its a case of you can't think of two things at once.
XX

Try reading Dr claire weekes books,she writes excellently about panic/nervousness,she really helped me to put my panic into perspective when I was really bad with them.It also helps to know you haven't anything physically wrong with you,so I would go get checked out by your gp-ECGs are good are squashing fears of heart issues,and blood tests can rule out anaemia and thyroid problems (which can give you the racing heart symptoms/anxiety).

Once you have a clean bill of health,you can start to deal with the panic,the worse thing you can do is give in to it-ie stop going out because you feel like you will have a panic attack,(hard at first,I know).YOU WILL NOT DIE or faint,just keep repeating that,accepting panic for what it is really helps.

Thoughts

sympathys FB, i had the same as u last night like you i managed to convince myself i was a gonna, funnily enough, it actually woke me from my sleep, was terrifying i really thought id seen the end of the panic attacks

'Box breathing'

Sounds crazy but actually works. its quite a difficult process to explain, but my lecturer explained it perfectly. About getting the sufficent amount of oxygen into your lungs.

When you are not panicky- practice this and then do it when you feel panicky

box breathing

a better description here

thanks emma, have saved that site to my faves

Thanks everyone-tried the breathing and it did help..
I think distraction helps too and will def try writing something down to read aloud next time.

What sort of things start you off ?

I have realised after all these years with me its committments - sounds daft prob but we manage to juggle a pretty good work life balance.However when my diary is full of other complete crap it really stresses me.
It can be something as simple as knowing i have to take the kids somewhere and be back from work on time and then maybe collect them !
One thing i have learnt tho is not to commit to things i DONT WANT OR HAVE TO DO !

I used to find myself going out for a promised meal with people i didn`t even particlarly like , or attanding something because my mother thought i OUGHT to !

My diary these days is far less packed.I say no a lot and dont feel bad.
Life is much sweeter x

Loopylou6 how are you now ?

Hi Fakeblonde , i to suffer with panic attacks ,pulps are the worst i found a site called, no more panic .idont go on forum but other information is quite helpful, may help you to .