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Be Prepared
If you suffer from an anxiety disorder, panic attacks may be a part of your life. Even with medication, some patients may continue to suffer from panic attacks. Although predicting when a panic attack will happen may be a bit tricky, you can take steps to prepare for these panic attacks. In this way you can stop the panic getting the best of you and you can take back control of your life. In fact, you should make preparation the first step in your panic attacks treatment model. If you are prepared, you will feel more relaxed and able to cope if a panic attack strikes.
The first step to taking back control is to learn to breathe. This may sound somewhat simplistic to say the least. ‘What’s this guy talking about? Learn to breathe? I’ve been breathing since the day I was born, buddy!’ Let me explain. In our modern, hustle-bustle world, very few of us breathe correctly. Well enough to stay alive, but not really well enough to thrive! Basically, we breathe too quickly and too shallowly.
If you have experienced a panic attack, you will know how overwhelming it can be. When we get anxious it is a natural human reaction for our respiration rate to increase. This is part of what is sometimes called the ‘fight or flight’ response. Our body is getting ready to either stand and fight or to run away to safety.
When a person has a panic attack, this normal reaction can escalate to the extent that he or she may simply forget to breathe properly. This, in turn, can lead even higher levels of anxiety because the body sends the message to the brain that something is very wrong. ‘Hey, Brain! I’m not getting any oxygen down here!’
This is why many doctors and psychologists advocate learning slow, deep breathing practices as an integral part of panic attacks treatment. In the middle of a panic attack it is much more difficult to get your breathing back under control. This is why you need to learn and practice these breathing techniques before you are in panic attack mode. Have a plan — learn calm breathing techniques and practice at least twice a day.
There are other relaxation strategies that professionals may recommend as aids to helping you to gain control over your anxiety. These might include progressive muscle relaxation, meditation, visualisation and positive thinking. Of course, you might find it difficult to even consider meditation when you’re actually having a panic attack. But techniques such as guided meditation and progressive muscle relaxation can be used at other times to promote coping with anxiety in general. Panic attacks treatment does not necessarily occur during a panic attack! The calming thoughts and images you develop in learning meditation may become an asset when trying to calm yourself at the onset of a panic attack.
Another great way to prepare for a panic attack is to gain insight into your triggers. Do you have a specific phobia? Is excess stress your downfall? Do certain situations seem impossible for you? When you know what events trigger your panic attacks, you can do your best to avoid or minimize these situations. Even more importantly, this insight may help your doctor and psychologist to more appropriately target your panic attacks treatment so that, in time, you do not have to avoid these situations.
You could also prepare yourself for a panic attack in a more ‘logistic’ sense. In fact, this is probably good advice for all of us, not just for those who experience panic attacks! When you are going out, take with you a list of emergency contacts. This should include your doctor’s number, your local crisis hotline, and members of your personal support network. You can use these numbers yourself if you feel a panic attack starting. Alternatively, another person will be able to find this information in your purse or wallet if you are not capable of helping yourself. A few years ago, there was a media campaign which encouraged people to enter an ICE (In Case of Emergency) number into their mobile phones so that a relative or significant other could be contacted if required. Not such a bad idea, really!
I don’t want to go on medication for my panic attacks.
what other ways are there to help them?
While medication is an effective way to control anxiety or panic attacks, other methods sometimes work for some people, either in concert with medication or alone.
Some non-medication treatments are cognitive behavior therapy, hypnosis, breathing exercises, yoga, acupressure/acupuncture, desensitization therapy, etc. The root seems to be to learn to reconstruct your thoughts to overcome fear.
There are books on the subject which are helpful, and listings online under "panic attacks," including WebMD.com (Panic attack treatment and prevention).
Give yourself alternatives, do some reading, and good luck!
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I’m a stay at home mommy of 4. My husband works night shift. I have been experiencing some pretty horrific panic attacks this past week. usually they come ONLY at night after my hubby leaves for work but the past 2 days they have been happening ALL day long with no breaks in between. CONSTANT panic and anxiety! I worry so much about when another panic attack will occur that i continue to be anxious and have panic attacks. I have tried deep breathing, taking my mind off of "it", going outside for a walk, drinking water etc and NOTHING helps!!! Can someone, anyone PLEASE tell me how to stop them when they are about to happen and how to stop worrying about when the next time one will happen. I cant sleep, I cant eat, I cant even focus on my children with these panic attacks. Waiting for insurance to kick in so no doctor YET! Please help!!!!
When one "hits" start pacing to work off that extra adrenaline. You are now in the cycle of "fearing the fear" this happens alot with people who have panic/anxiety disorder.
Get a small rock or stone and keep it in your pocket when one hits rub the stone concentrate on how it feels, the texture your mind cannot concentrate on two things at once.
Hug your kids, smell their hair, feel their little hands stay in the moment with them.
I’m a mom of 4 kids and have a panic disorder if I can do it, you can to, promise
You can’t stop them but, you can keep telling yourself this is going to go away in a few minutes, and it will. You have done it before and you can do it again.
No insurance, call the Mental Health Association and see someone there. The are very low cost, I once paid 35 dollars for a year of treatment.
Panic and anxiety attacks are horrible. But they are what they are and they can’t last more than a half hour.
Have snacks ready for the kids and have videos ready too. Then sit down with them, so you can give yourself a rest.
I have OCD, the type that I have the most problems with is pure-o, purely obsessional & I get really disturbing thoughts & images which makes me freak out, I feel guilty when I get them & then I’ll get panic attacks from them. Does anyone else have this & if so, have you found anything that has helped? I started taking Zoloft 100mg & that has helped a lot because it was so bad at one point I could convince myself that these thoughts were real, like they really happened & I don’t do that anymore & it helped with other aspects of my OCD such as checking ( I only do that mildly now) washing my hands & disinfecting things, bad numbers & such but my pure-o, I haven’t found anything to help too much. I take 0.5 mg of Xanax when the anxiety becomes unbearable but other than that, I’m at a loss. Breathing techniques & similar things they tell people to do when having a panic attack don’t really help that much because I can’t stop obsessing about the thing causing my anxiety in the first place.
Wow your story sounds like my life. Except for that I take prozac and not Zoloft. If I dont fulfill my compusions it makes me really really anxious to the point where it comes into a full blow panic attack. Honestly, with OCD i try counting before and after I have to do my routines. And say to yourself, I can do this, I am not going to die if I dont, Walk away walk away. It seems to help and sike myself out of it. Give this a try it may help. Good luck to you!
I have GAD and currently in the process of changing my meds. and have been having panic attacks everyday. im just wondering if these symptoms are normal for panic or if there something else. I get heaviness that radiates from my face, to my shoulders to my legs. it feels like these body parts get so heavy, and ive never expierenced that before. i dont want to call the doctor just yet, because im such a hypochondriac. so pleas anyone who has had these symptoms, or if you think its something worth going and getting checked out. thanks
You said…. im just wondering if these symptoms are normal for panic or if there something else. I get heaviness that radiates from my face, to my shoulders to my legs. it feels like these body parts get so heavy, and ive never expierenced that before.
Get a second opinion, I did because I wasn’t happy. It turned out to be the best thing that I’d done because the first lot of medication were giving me side affects. I’m much better now I’ve changed.
Good luck.
http://tinyurl.com/pv4dno – Put to song, watch and listen to the words of this video and find the only true treatment for anxiety and cure panic attacks. If you suffer from anxiety and panic attacks your not alone. We all have to deal with a certain level of anxiety in our life. In a way, minor anxiety is not a bad thing. However, when anxiety levels reach a significant level, there will be physical manifestations of this psychological problem. The most common (and severe) physical reaction is that of a panic attack. If you are looking for a treatment for anxiety and want to cure panic attacks then listen to this song by an anxiety sufferer and know that you are not alone and you can cure panic attacks and rest easy with Panic Away.
Treatment for anxiety – Cure panic attacks
Duration : 0:2:7
http://tinyurl.com/panic123 – 100% NATURAL CURE FOR PANIC ATTACKS – Feeling out a Panic Attack – Stay Calm and Don’t Panic – panic anxiety treatment disorders disorder depression health attacks symptoms of general generalized and generalised social phobia for agoraphobia cure treatments worry children symptom gad treating nervous causes feeling therapy cause bipolar schizophrenia mental ocd stress self help
Duration : 0:1:10
http://panicbreaker.com/panic-attack-causes/ Panic attack causes are wide and various. But finding out exactly what causes a panic attack is one of the keys to dealing with them once and for all. In this video we highlight the most common causes of panic attacks and see how panic attack causes can be overcome.
Duration : 0:6:36
http://panic-attack-symptoms.org
People get upset at themselves when they have panic attack symptoms.
They get the feeling that they should be in control of themselves and if they donât have that control they feel stupid.
When you are having that âmomentâ that you slip into a panic attack donât worsen the situation by hating yourself that you allowed this to happen.
Some people use the distraction method to try to take their mind of the panic attack symptoms their feeling.
Examples of distraction can be as simple as chewing gum orâ¦
â¢Concentrating on thinking about pleasant feelings you have felt in the past by imagining that you are their or experiencing it while your having panic symptoms
â¢Concentrating on things that are immediatelly around you such as watching televisons or singing a song outloud
â¢Drinking water
â¢Tryin to talk to somebody
â¢Listening to music
â¢Bouncing a ball
â¢Moving around or doing very light excercises such as walking briskly
If your mind is really making you feel like your going crazy and you feel anxious, scared or you have an intense fear of dying, tell yourself that you have felt this way many, many times before and that you survived and this panic attack is no different.
If you are feeling heart palpitations tell yourself its because your body is releasing adrenaline into your bloodstream and it is causing you to feel the rush and tell yourself that this will pass.
Your panic attack symptoms will pass naturally so donât try to end it because it will pass on its own.
When people are under stress there can be physical, emotional as well as cognitive reactions. Logical thinking can be disrupted, attention span can be decreased, and intrusive thoughts and confusion.
Its hard to keep expectations of yourself high but donât let that get your self-esteem down. Accept your panic disorder and remember millions (yes millions) of people have panic attacks.
Duration : 0:3:29