Mandy asks… Panic Attacks? i have been suffering from panic attacks now for 3 months and really cant learn to deal with them. when one comes on, i automatically think i am going to die ie im having a heart attack, i have a blood clot. its ruining my life. i have had acupunture, tried yoga taken tablets, used bach remedies but nothing. i know i have a fear of death but this is beyond control. i have been checked and i have a healthy heart and healthy lungs. but what are the chest pains i always get?? help someone please Jonjune answers: Hi Vicky- A lot of what’s going on with panic attacks is that you start to fear the panic attacks themselves, and that makes the whole situation worse. It becomes a whole vicious cycle that’s really difficult to control. You need a way to feel (and be) in control of the situation so you’re not living in fear of the next attack. I’m a massage therapist, and I’ve worked with a lot of people who deal with panic attacks and anxiety. I don’t know what’s going on in your life, but stress is usually a huge component. You say this has been going on for 3 months. What happened in your life 3 months ago? Was there some traumatic experience? That’s just some stuff to look at. On a practical level, caffeine can contribute to stress and anxiety, so if you drink a lot of coffee or soda, that’s something you could cut down on and see if it helps. Also, are you getting enough sleep? When you’re already stressed out, sleep deprivation can REALLY mess up your system. Try to get up and go to bed at (reasonably) regular hours. That could help regulate your body clock and system, which in itself could help with your attacks. I’m not saying that just stopping caffeine and getting enough sleep will stop your attacks, but while you have the attacks, it’s important to take care of yourself and reduce stress in as many ways as possible. There’s a program I’ve recommended to a lot of my clients that’s helped quite a few of them. You might want to take a look at it. It’s called Panic Away, and it does a great job of teaching you how to regain control and stop living in fear of the next attack. You can get a free 5 part email mini-series that lots of people find really helpful all by itself. You can see what other people have to say about it at www.backfaqs.com/panicaway. I couldn’t figure out how to make this link clickable, so I also put it in the Sources area. As far as the chest pain, you didn’t really describe it, but chest pain is quite common with panic attacks. Is yours sharp, and does it go away pretty quickly, or is it more like a “catch” that stops or interrupts your breath? Either way, as long as you’ve been checked out physically as you said, it’s nothing to worry (more) about. The pains are caused by the fact that your panic attacks cause really rapid breathing and heartbeats, and that can make the muscles in your chest contract. It’s not uncommon for a person’s chest to be sore for several days after a panic attack. Anyway, I hope some of this helps, and feel free to let me know if there’s any way I can help. I wish you the best of luck! I know how awful it is to be in the grip of something you can’t control. Jan Thomas asks… Panic attacks? I started to have panic attacks , two years ago. There was a good reason, and i was given medication to help, and got over them. I am now getting them again, and i am desperate to know how to deal with them, without medication. I have a lot going for me, a good life, and a lot of good things going on, but certain people, family, run to me for support, when their life is troubled. I want to help, but i am getting stressed, and i get attacks , where, i cannot breathe, my heart races, i cannot sleep, i feel faint, can`t catch my breath, and just end up crying. It goes off for a few hours, then attacks me again. I have had a medical, and have a healthy heart and lungs, told it is just anxiety attacks . I can`t cope with them, i feel terified when they come on, please can anyone tell me how to calm down during an attack, so it goes away? Jonjune answers: Yes my love deep breathing is amazing having had them my self I went to Yoga and learned soma amazing teqniques for breathing and one or two classes wwould benifit you greatly xxx also you can get a natural remedy called bachs rescue remedy from boots this is a really great thing for stress and anxiety xx you know after a while with this condition it s wise to sttart moving outta your comfort zone xx read a book called feel the fear and do it anyway xx marvelous xx all the best babes xx Sandra asks… panic attacks? Is there any herbal remedies for panic attacks ? Jonjune answers: View the techniques for control of panic attacks, in section 8, in my website, at ezy build, below, which I created to contain all the information that there isn’t enough space for, here. Begin, on this first occasion, only, by holding your breath for 5, or 10 seconds: this will give you the confidence to realise that YOU CAN CONTROL YOUR BREATHING, but not pass out, or die (your autonomic nervous system resumes breathing, if you become unconscious). Understand panic attacks, and what triggers them, in your life (if it is unresolved anxiety, or stress, see sections 6, or 42, respectively). The paper bag method works for most people: try it. If you are fairly suggestible, the following are reliable: http://www.hypnosisdownloads.com/ Your last alternative is psychotherapy, to address its fundamental cause: read section 1, and examine the http://1-800-therapist.com/ website, and use the locators, and phone book. I used to suffer from panic attacks, until I questioned what had changed in my life, at, or just before that time, to trigger them. For some people, this is enough. These days, I have instilled the habit of, whenever a situation occurs where panic is likely, I visualise a large, “STOP!” sign, as vividly as possible, followed by repeating to myself: “stay calm” in my mind. You could try the same method. It usually takes 30 – 40 repetitions, for most people, to establish a new habit. I also suggest that you learn, then practise the controlled breathing technique, until competent, then employ it, at the very first sign of a panic attack. Practice one of the relaxation methods on pages 2, 11, 2c, or 2i, daily, and when needed. Also, give the EFT a good tryout, to see if it helps you. There is also a version for use in public places, (if you like, you can claim to have a headache, as you massage/lightly tap your temples, but you would then be restricted to subvocalising: saying it to yourself in your mind). Section 53, and pages 2, 2.q and 2.o at http://www.ezy-build.net.nz/~shaneris also refer: “Even though I sometimes suffer from panic attacks, I deeply and completely accept myself.” Note: the controlled breathing only helps with the symptoms (as do medications/herbal remedies): you need to address the underlying cause, and this requires some form of therapy, and Cognitive Behavio(u)ral Therapy has proved effective. Advice from a published psychiatrist on controlled breathing. (1.) Get a clock, or watch with a second timer. (2.) Practise for 5 minutes, 4 times daily, until proficient. (3.) Take a small breath in, and hold it, for 6 seconds. (4.) Think to yourself: “RELAX”, just before breathing out. (5.) Try to feel a sense of releasing tension, as you breathe out. (6.) Breathe in for 3 seconds, then out, for 3 seconds. Try to make your breathing very smooth, and light, as you breathe in through your nose, and out through your mouth, or nose. (7.) For the next minute, continue to breathe in, and out, every 3 seconds. (8.) Go back to step 3, at the end of the minute, and proceed through to step 7, doing this for 5 minutes. Use this at the very first sign of a panic attack starting, or any time you feel anxious, or tense. Because many people can’t access/afford professional therapy, I include the EFT, and EMDR variant for them to try, free of charge. Cognitive Behavio(u)ral Therapy is generally available in most areas, but EMDR (see section 33) may well be worth trying, and is becoming more widespread. (The following is a variant of EMDR therapy, which has been used successfully for those people suffering from Post Traumatic Stress Disorder, insomnia, and anxiety: it is easily learned, quick to use, yet can be very effective. It is currently the subject of much study by neuroscientists, to discover how it works. Don’t dismiss it, merely because it seems a little strange: give it a tryout!). Prior to using either of the methods in the above paragraph, or using it on its own, first sit comfortably, and take a deep breath. Then, without moving your head, move your eyes from the left, to the right, and back again, taking around a second to do so (say: a thousand and one: this takes approximately a second). Repeat this procedure (without the words, although you can count, subvocally if you like) 20 times. Then close your eyes and relax. Become aware of any tension or discomfort you feel. Then open your eyes, and take another deep breath, and repeat step one, closing your eyes, and relaxing afterwards, in the same manner. Then, repeat the procedure one last time. Some people may find that this is all they need do. With experience, you may find that you can practise this in public, with your eyes closed, which greatly widens the window of opportunity for its use, and avoids attracting unwanted attention. Try having a cup of “Tension Tamer”, herbal tea, by Celestial Seasonings, (from supermarket tea, or health food aisles) or make some at home, and cool, then bottle, and drink as needed (I find it so strong tasting, that I need to drink it quickly, followed by something like fruit juice, to take away the taste, but others may find it more tolerable). C(h)amomile tea is a more palatable option. As with all herbal/green teas, use lemon/lime, and/or a little sweetener (NOT ARTIFICIAL!!!) but no cream, or milk. Xylitol, or Stevia is preferable, (health food stores) or fruit sugar (fructose, such as “Fruisana”, from supermarket sugar aisles) or even a little honey. Nancy asks… PANiC ATTACKS? i have HORRIBLE panic attacks …but i am getting better=) when u experience one..what are the dominant symptoms that you experience? Jonjune answers: I have suffered from panic attacks for 5 years….when they first started I would get dizzy, every negative thing I could think of would race through my head, I would get cold but be sweating, my heart would race, I would shake, and my chest would hurt….after years of living with it, I got sick of them and did alot of research and realized that they can’t hurt me….the best way to overcome them is to understand what they are and that they won’t hurt you. After you realize this, when you start to feel them coming on you will be able to ignore them and eventually your brain will become accustomed to this and they will pass within seconds with no problem….good luck and God bless you…. Steven asks… pANIC ATTACKS? I am 13 and have have two panic attacks . i havent gone to the doctor but their is anxiety disorder in my mums past. I had my first panic attack when i had a needle, and the second when i flew off fast scooter. i dont know how to deal with the attacks and my mum dosnt help, all she says is calm down and acts as if im embarrising. i htink she thinks im exagerating over little things. but when it happends its out of my control i cant stop shaking and hyperventilating, my hands freeze up and i had severe tingling in my face and a very pale face.Mum dosnt want to take me to the doctor or buy any medications. i agree with her when she says she dosnt want me on any strong perscribed drugs. she dosnt want to spend lots of money taking me to phyciatrists or phycologists(im not sure which one) but i want to get better. any advice. please give me good answers im realy stressed about it all Jonjune answers: I get panic attacks too, I am 22 now but I started getting them when I was 14. I would not recommend medication, I was on medication for awhile when I was 16 and it really messed with my head a lot, it didn’t help that much I still got attacks. I think the best thing is to just learn to manage the attacks. If you start to feel really anxious or feel signs that one might be coming, try to find somewhere to sit down. When I get one I try to get outside where there is fresh air and sit down somewhere private and take deep breaths until it passes. It also helps to drink water. Panic attacks can be scary, but the most important thing to remember is that you CANNOT die from a panic attack and it WILL pass, just keep telling yourself that when you are having one. The worst thing is getting them during school, I used to just go to the bathroom or nurse’s office. You will probably grow out of them eventually, a lot of teenagers get them. Mine have gotten less frequent the past few years, I only get 1 or 2 a year. Oh and be careful if you get older and start to experiment with alcohol, it can trigger attacks in a lot of people including me. Powered by Yahoo! Answers Related Blogs
