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Anxiety This forum is for seeking advice on anxiety and stress related issues.

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Panic Attacks (help) - December 16th 2011, 11:39 AM

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I'v been suffering from panic attacks for the pasted 2 nights and I get between three and ten attacks. I've tried breathing slowly, counting, sipping water, even listening to music nothing really seems to help and its kept me awake all night. Any Idea's?
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Re: Panic Attacks (help) - December 16th 2011, 09:36 PM

Hi there.

I am really sorry that you're struggling with Panic attacks. I also do and I know how horrible they can be.

One thing that honestly should work is the deep breathing. When having an anxiety attack, the hyperventilating is basically meaning you're taking in to much oxygen due to the sharp shallows breathes taken. This can then lead to things such as dizziness, sickness, tremors, weakness, shaking, tingling body sensations, chest pains and a dry mouth etc.

Now, how to help this. Some specialist advise holding your breathe for around 10-15 seconds which will prevent the dissipation of carbon dioxide. Although I haven't actually done that and don't know how beneficial it can be it might be worth trying if you feel comfortable doing so. Another good thing is to breathe into a paper bag because this will mean you in-hale the carbon dioxide you ex-haled. What I tend do to is calm my breathing by breathing in through my nose for four seconds and then out through my mouth for four seconds which helps to regulate my breathing. When hyperventilating, literally gasping for air, these can all help, but sometimes we just feel a bit like our heart is racing and anxious but not as such struggling to breathe, the breathing in and out can still help.

Do you know what are triggering these attacks? It might be good to try and figure it out if you don't know so that you can work on the issue causing them. When you're starting to feel a panic attack come on you have to change your through process. Don't make yourself panic more, making it worse. Don't start thinking you 'can't do this' or that this is going to 'hurt you' etc. Tell yourself you can infact cope with this, that its happened before but nothing that bad happened and this is actually quite common in a lot of people and isn't our of the ordinary or going to kill you. That you can deal with it and get through it and that it is going to be okay.

I hope this helps a little.

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Re: Panic Attacks (help) - December 17th 2011, 05:59 AM

Thanks. I'll try one of those next time.
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Re: Panic Attacks (help) - December 17th 2011, 09:46 AM

I also have panic attacks and I've found that sipping water and sucking mints can help the sucking the mints gives you something else to focus on.

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Re: Panic Attacks (help) - December 31st 2011, 11:58 PM

Breathing in for 4 counts, hold for 2, out for 4, and stay with no air for 2= a kindof "rectangular breathing"
I also find that taking a pen and paper, and just scribbling until the page is basically bleeding through calms me down.
Also quickly doing ab excercises, (physical exercise of any sort, its a small thing to do which doesn't require much room but released tension)
The idea behind physical activity is to release some of the physical stress associated with panic attacks, worth a shot...
I hope you feel better, i know things suck, and I know me saying that I'm sorry doesn't help, but I am sorry...
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Re: Panic Attacks (help) - January 1st 2012, 08:43 AM

I get occasional panic attacks, but when I do they are very severe and last for ages.

I found something that helps me is talking to someone from the computer. It keeps my mind distracted and focussing on typing and on the conversation. The more weird or abstract the conversation the better.

I tend to do physically repetitive things as well as focussing on my breathing, like folding paper, making my bed, finger knit etc

I hope you find something that works for you soon!

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Re: Panic Attacks (help) - January 2nd 2012, 07:33 PM

I also suffer from a panic attack disorder. I know this will probably sound stupid but do you panic when you have an attack haha? I used to convince myself I was having a heart attack or a stroke every single time I had one which made them 10 times worse. When I do have a panic attack I just kind of talk to myself in my head haha. I no longer freak out when I have them. Actually I find myself having to reassure people around me that I am ok when I do have them. They panic more than me haha. But to be honest the only thing that really helps my panic attacks is taking my medication. It's not for everyone but maybe you should speak to your doctor about something. Also maybe seeing a psychologist would be a good idea.
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