What Is Anxiety Blog

5 Responses to “How long will I continue to have panic attacks?”

1. scarred07 Says:
   June 15th, 2008 at 6:45 pm

   its hard to say i no the xanax will most likely help but as for if they will go away and you never take meds its hard to say
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2. Lisa Says:
   June 15th, 2008 at 6:48 pm

   Unfortunately, it's hard to know. Its different for all people. I've been suffering from panic attacks for 8 years.

   I've been seeing a Cognitive Behaviour Therapist and it's helped a lot. I've only had 12 sessions and I've done a lot more than I thought I would have done 6 months ago. I'm Agorophobic and I've already been able to leave the house three times.

   My mums friend who suffers from panic attacks saw a hynatherapist, she had two sessions and it worked for her.
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3. poletop1 Says:
   June 15th, 2008 at 6:55 pm

   2-3 years, depending. mine were brought on by stress, i tried the meds for about two weeks but i didn't like the bla feelings. Basically, if you feel one comming on, and you know the symptoms by now. Realize what it is and calm your self, and they pass. You can't stop them, and you never know when they come on, but if you realize whats happening, you'll be fine. Lowering your caffine intake helps, and if you smoke,cutting back helps. Don't quit these cold turkey right now, that just adds to it. The #1 thing is figuring out whats stressing you.Mine was working too much,I cut back from 80 hours to 40 hours a week, and quit sweating stuff. Quess what? I didcovered the sun still rose every morning, and the world did not end because i did not work all the extra. I'm alot happier now and way calmer. Try it. I ended up in the hospital with shingles from it, you don't want that! I was told the 2-3 year thing by an old farmer who went through it, and he was right. But like I said, recognize the onset and you can controll it. At times i thought I was having a heart attack, just, self induced stress.
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4. Shan Says:
   June 15th, 2008 at 7:04 pm

   Probably until you learn to recognise, and deal with the cause, often in the form of untreated, or inadequately treated anxiety. Doctors will happily prescribe medications for you, for the rest of your life: do you want that? =================== ==================== ===================== ====================== 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.

   It may also help to minimise, or eliminate sugar, and caffeine products from your life (coffee can be a trigger). Xylitol, or Stevia is preferable, (health food stores) or fruit sugar (fructose, such as "Fruisana", from supermarket sugar aisles) or even a little honey. Minimise/eliminate consumption of highly processed foods, particularly grain products, such as white bread, donuts, cake, cookies/biscuits, or anything with sugar. Opt for more wholefoods, non-starchy vegetables, and fruit. ======================= ====================== ====================== ====================== A multidimensional approach to treating depression without medication follows. All except for no. (7.) are safe to use with medication, but not St. John's wort, because of interactions, and it's sensible to check out anything else first with your doctor.

   (1.) Take 4 Omega 3 fish oil supplements, daily: (certified free of mercury) it is best if consumed with an antioxidant, such as an orange, or grapefruit, or their FRESHLY SQUEEZED juice. If vitamin E is added, it should be certified as being 100% from natural sources, or it may be synthetic: avoid it.

   (2.) Work up slowly to at least 20 minutes minutes of exercise, daily, or 30 - 60 mns, 5 times weekly. Too much exercise can cause stress, which isn't wanted when dealing with depression.

   (3.) Occupational therapy (keeping busy allows little time for unproductive introspection, and keeps mental activity out of less desirable areas of the brain).

   (4.) Use daily, one of the relaxation methods in sections 2, 2.c, 2.i, or 11, and/or yoga, Tai Chi, and/or the EFT, in sections 2.q, 2.o, and section 53, at http://www.ezy-build.net.nz/~shaneris whichever works best for you.

   (5.) Initially, at least, some form of counselling, preferably either Cognitive Behavio(u)ral Therapy, or Rational Emotive Behavio(u)ral Therapy.

   (6.) Maintain a mood chart, and daily activities schedule, as per page Z.13, in section 2, at ezy build.

   (7.) As options, if desired, either a known, effective herbal remedy, such as St. John's wort, 900 mg (standardised hypericin content) 3 times daily, totalling around 2,700 mg, or supplements, such as SAMe, taken with a vitamin B complex which is certified as being 100% of natural origin, or Inositol (from vitamin and health food stores, some supermarkets, or mail order: view section 55).

   Also, 80% of people in the Western world have low magnesium levels, and these are known to cause depression & anxiety. Try the magnesium supplement types shown in http://www.real-depression-help.com/ Some of these will be available in pharmacies, or supermarkets.

   An improvement can be noticed in as little as a week, if a deficiency is the cause. Also, iodised salt is preferable to regular salt. This is a shortened version of the much more comprehensive post, which may be seen on page Z.13, in section 2 of ezy build, above, but to gain full appreciation, it's really best to view the whole of section 2.
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5. sweetmimi4 Says:
   June 15th, 2008 at 9:10 pm

   hello i also suffer from panic attacks and it helps to talk to people who understand what your going through i found a website that is awesome it has lots of people who you can talk to including me who understand it's. http://www.panicsurvivor.com
   References :

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