Anxiety and Panic Attacks

I have them too. 2 main things with me is exercise, and trying not to be nervous. If you feel one coming on, write it in a log and note what you were doing and how you felt emotionally. You need to find what triggers them. With me, it is often stress and nervousness when I have too much schoolwork and am late for work and my kid won’t STFU… but, you have to be aware of it to know to stay calm in them situations.

I have them, and I found that once i understood more about them I could control them better. The most important thing to remember is that a panic attack in itself can’t hurt you. Remember to concentrate on your breathing when you are having one as the faster you breath, the more the symptoms increase. Counselling can help as well, as sometimes the panic attacks are triggered by an underlying cause. There are many things you can do besides medication. There are also support groups in most places.
Try to practice relaxation techniques as these can help you to lower stress levels which will obviously also help reduce them.
Another thing you can do is identify what it is in particular that is triggering the attacks and why and then take steps to work through that.

A panic attack is a ‘false alarm’, like when a fire alarm goes off by itself. You can learn to recognize it and calm it down. When you have a panic attack, you’ll notice that your breathing becomes fast and shallow – that actually increases anxiety. So, if you begin to feel anxious, practice focusing on your breathing, breathing deeply and slowly, maybe even counting your breath in to a slow count of four, and out to a slow count of four. That tells your body to relax. Combine that with thinking about a relaxing and pleasant experience in your life – take yourself there as vividly as possible, remembering what you saw, heard, and felt. Focusing your mind on that will take the energy away from the false alarm and help you calm down. If the fear tries to intrude, do a reality check – is there anything really dangerous around? Remind yourself of your resources – you can call a friend, you can leave the situation, you can go to the Ladies Room and take a break!
Meditation and/or prayer is wonderful to lower anxiety. Exercise also helps calm the mind and body.
Last of all, remember that you are not your fear. You, your consciousness and your desire to overcome fear, are stronger than fear. You can overcome this, and, in the process, you will gain more self-knowledge and a greater ability to be present in your life. Go for it!

You need to butch up…
No but seriously you need to focus on the good things in your life. Go to a hospital, go into the children’s ward and see children that are burn patients, or have lukemia. Realize that you are lucky to have a husband and to be healthy and be alive. Volunteer and do something for others who need more. Volunteer at a shelter where mothers and children go because they are homeless and don’t have a computer or the internet to ask for help.

Focus and be grateful for all the wonderful things you are given everyday, like the gift of sight, being able to enjoy a meal with your husband and family.

It is not that you are depressed it is that life is funny sometimes. Instead of enjoying what you have, you start thinking of what could go wrong because it is so good. Start focusing on others that you can help and take the focus off of yourself and your small little world and realize that you can make a difference in someone else’s life.

Giving is a gift and it is a blessing. It will make you feel good, it will fill your heart and you can help others at the same time.

Panic attacks are real scary to experience, but once you understand that it is normal, that there is nothing wrong with you, that you are not going to die, and that it is just your body’s “fight or flight” mechanism kicking in with adrenalin, etc. that is the first step at liberating yourself from these symptoms.

I went through this in college years ago, and I thought it would affect me for the rest of my life, but it didn’t. I was able to overcome those symptoms, and I haven’t thought about it in quite a while until I came across your letter.

I read a highly recommended book, “Hope and Help for Your Nerves” by Dr.Claire Weekes. She is a lifesaver! She has helped so many people who suffered so badly from panic attacks, they were afraid to leave their homes! Once I read and applied the advice in her book, I was able to overcome the fear of panic attacks, and learned to go about my normal life. When the fear of these attacks went away, the attacks themselves disappeared! Dr. weekes was also able to help many without the use of medication!

I also discovered that sometimes you can have a family predisposition for these, that you can actually inherit this. I found out that my sister, my father, and my grandmother also suffered from this. my grandmother was actually terrified of going into public places! Unfortunately, they didn’t have the resources and the medicines that they have today.

I hope this response brings you some relief, that you need not worry about having to suffer from this for the rest of your life and having to be on meds forever. Good luck!

My therapist told me about ‘belly breaths’. When you feel a panic attack coming on you take in a deep breath so your belly expands, then you blow out thru your mouth. Do this 3 times. It helps if you catch it before it grabs hold.
Also, are you sure it isn’t GERD(or reflux) sometimes the attacks feel like a heart attack. You can take maalox, or some other antacid. Ask your doctor.

yes, there is a way to cure panic attacks without medication, check out

Your husband is absolutely right (that should make him happy!). The following simple steps should significantly reduce or eliminate your panic attacks:

1. Breathe properly! If you control your breathing, you control panic. As soon as you notice the signs of anxiety, check your breathing: breathe in slowly through your nose pushing your tummy out (to the count of 5 or so). Breathe out slowly and for a bit longer (to the count of 7 or so) through your mouth. Do not breathe rapidly or shallowly (in the chest area). This will soon restore the balance of oxygen and you will feel a lot better.

2. Cognitive Behavioural Therapy! CBT is proven to be the most effective thing for panic attacks and anxiety. It takes a bit of work, but it is super effective. (After 15 years of panic attacks, mine stopped completely). You can take a course for free online at: livinglifetothefull.com It has been funded by NHS Scotland and has had great results thus far.

3. Try relaxation exercise tapes (progressive muscular relaxation). They really help if you practise often enough.

Remember practice makes perfect. I hope you feel better soon. Best of luck to you.