What is the best way to deal with Panic attacks?
Posted on Nov 08, 2008 under panic attacks |I have been having panic attacks and have consulted various doctors. It starts with weakness in thigh and now in the jaw. My blood test are find and thyroid test and xray for hip and neck are also fine.
I noticed drinking a few glasses of WATER really helped. You should remember your symptoms. I’ve noticed certain foods triggered it sometimes also. MSG most likely isn’t something you want in your food either.
Try an elimination diet. You might also have a pinched nerve somewhere.
http://www.medicinenet.com/sciatica/article.htm
You might also have blood sugar or other similar metabolism problems.
Check family histories.
October 31st, 2008 at 11:14 pm
Going outside to walk it off always helps me.
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October 31st, 2008 at 11:16 pm
Physically what happens when you are having a panic attack? Do you know before hand that one is coming? What are the triggers for these attacks?
These questions are important in establishing a pattern and knowing what the triggers are, then you can learn how to control them. You want to control them not deal with them.
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October 31st, 2008 at 11:18 pm
I hate panic attacks. I had them so bad after I gave birth to my daughter, it was rediculous. It just kept coming back to back. Usually I am against medication to a point where i would rather seek alternative treatment, but after trying Vit. B12 supplements, cognative therapy (i always feel like therapists are patrionizing), and behavior modification, i finally gave in and started taking a daily anti-depression med. as well as an anti-anxiety med called klonopin. But medicine in itself is not the answer. EXPOSURE THERAPY is essential. for example, I had this MASSIVE attack in the mall. I kept going back to the mall and walking thru it, even though my heart would be beating out of my chest. by doing this, i was slowly able to conquer my fear of recurring attacks and guess what, i actually WORK in that same mall now. stay away from caffine and artificial sweetners (i.e. splenda) and get good sleep every night. i promise this will all pass someday. if you need any support, i have been there done that and am willing to talk. email me at juiceysoul@yahoo.com. May God bless you and keep you tonight.
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October 31st, 2008 at 11:22 pm
View the techniques for control of anxiety/panic attacks, in section 8, at ezy build, below. 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).
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.
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 also works for most people, but is not suited to all circumstances, such as driving, or playing sport.
Another 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 been shown to be effective.
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.
A variant of Eye Movement Desensitisation & Reprocessing therapy, which has been used successfully for those people suffering from anxiety: it is easily learned, quick to use, yet can be very effective, is on page N, of section 6, on anxiety (view that section) and I use it before the relaxation techniques, because I have found that it makes them quicker to employ, and more effective. If you are fairly suggestible, (40% of people are) check out the searchbar at: http://www.hypnosisdownloads.com/ “panic attacks”
There is a possibility that the pain is psychosomatic, (but very real)originating from the untreated, or inadequately treated anxiety, which caused the panic attacks in the first place.
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October 31st, 2008 at 11:57 pm
I noticed drinking a few glasses of WATER really helped. You should remember your symptoms. I’ve noticed certain foods triggered it sometimes also. MSG most likely isn’t something you want in your food either.
Try an elimination diet. You might also have a pinched nerve somewhere.
http://www.medicinenet.com/sciatica/article.htm
You might also have blood sugar or other similar metabolism problems.
Check family histories.
References :
November 1st, 2008 at 1:00 am
Negative emotions (like sadness, stress, anger, etc.) causes your Serotonin production to be low; when your Serotonin level is low, you are more prone to getting Anxiety, Panic Attacks, Depression, etc.
Medication like Antidepressants (SSRI - Selective Serotonin Reuptake Inhibitor) helps to boost Serotonin level.
But there are natural ways to do it without medication. There’s this strange herb called “St John’s Wort” - it is said to be more effective than Prozac. No, it is not for mild depression only and ignore those sayings. In fact, it does help anxiety and panic-attacks as St John’s Wort works like prozac. Other natural ways will be exercise, diet, more exposure to light, etc.
The problem is that, even if your Serotonin is balanced… you have that “learned behavior” in your mind. You need to break that initial cycle to destroy that learned behavior - Cognitive Behavior Therapy (CBT) does this. A technique that you can use without CBT will be Distraction… There are several other techniques to help cope them!
Ok, to use Distraction: Firstly, try to….
Extracted from Source.
References :
http://PanicAttackResearch.blogspot.com