Can panic attacks be controlled as they happen to you?

Friday, April 17th, 2009 at 2:36 am

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After many months of intense pressure at work, I have developed terrifying panic attacks. They happen especially during one-to-one meetings with staff and during my own supervision sessions. Are there any simple methods I can deploy to keep them in check? I am so glad that I asked this question and find so many of your answers reassuring and helpful – thank you
Hi, sorry to hear you are feeling bad. Yes, the following steps will eliminate (or at least significantly reduce) your panic attacks. (Technically, step one should stop the panic attack in its tracks): 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, OCD and anxiety etc. It takes a bit of work, but it is super effective. (After 15 years of panic attacks, mine stopped completely). You can speak to your doctor about taking a course or you can take a course for free online at: www.livinglifetothefull.com 3. Try relaxation exercise tapes (progressive muscular relaxation). They really help if you practise often enough. You can get free downloads if you put “progressive muscle relaxation” into Google (e.g. lots of universities have them as free downloads) With each step practise makes perfect. (i.e. practise the steps every day, not just when you are feeling bad). I hope you feel better soon. Best of luck!

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Moonface

Hi, sorry to hear you are feeling bad. Yes, the following steps will eliminate (or at least significantly reduce) your panic attacks. (Technically, step one should stop the panic attack in its tracks):

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, OCD and anxiety etc. It takes a bit of work, but it is super effective. (After 15 years of panic attacks, mine stopped completely). You can speak to your doctor about taking a course or you can take a course for free online at: www.livinglifetothefull.com

3. Try relaxation exercise tapes (progressive muscular relaxation). They really help if you practise often enough. You can get free downloads if you put "progressive muscle relaxation" into Google (e.g. lots of universities have them as free downloads)

With each step practise makes perfect. (i.e. practise the steps every day, not just when you are feeling bad). I hope you feel better soon. Best of luck!
References :

Mrs Sithy

I have suffered panic attacks for the past 15 years since I was 14. I have been on Anti Depressants on and off trying to control them but found that they havent helped. I did have a course of hypno-therapy which stopped them for a period of about 5 years and since they have come back they have been less frequent and not a fierce as they would have been before. Now if I feel that I have one coming I sit down and try to relax and just breath thru it, the worse thing that you can do is get upset as it makes it worse.
References :

Faye Durham

Panic attacks are frightening but fortunately physically harmless episodes.

They are often a sign of high cortisol levels. Cortisol, a major hormone, is made and secreted by the adrenal glands.

Chronic over secretion of cortisol can lead to a serotonin depleted state.

Since how you think and feel is dependent on serotonin, it is crucial to make sure you have enough of it.

Some steps to achieve hormonal balance are: :

* healthy nutrition, including supplementation with vitamins, antioxidants, minerals, amino acids and fatty acids, as needed.

*stress management, including getting enough sleep

*tapering off toxic chemicals (including sugar, caffeine, nicotine) or avoiding them completely

*exercise

*hormone replacement, if needed.

Panic disorder often can be controlled as they happen to you with therapy, anti-anxiety medication or natural methods including therapeutic grade essential oils. Valor is a blend that balances energy to instill courage, confidence, and self-esteem.

Hope this helps. Best wishes.
References :

http://www.squidoo.com/eo
http://www.medicinenet.com/panic_disorder/artic...>

janine s

funny you ask,i suppose one can find ways of dealing with relaxation..it may be this problem related right back to childhood or some event in the past.I too get a panic attack when i have to have a "woman"examination..i freak out,feel sick and real dizzy..it takes a day to get over it..it happen three years ago on my last smear test.This was triggared by my abusive childhood and also the birth of my first child which was instrumental.There are sites on the internet that can help.
References :

lara

I saw a wonderful woman who taught me how to manage the attacks I was having and now I dont get them at all as a result of her techniques. She seemed expensive to me but after only 2 sessions I was in control again. Check out www.real-changes.com worth a visit to her!
References :

experience

straitwurly

I used to have them quite often, and have found that having a drink of water as soon as you feel it coming on helps. It slows your breathing down, and breaks the cycle of fast, short breaths. Get yourself checked out though, as it could be more than just that. I was diagnosed with a hyperactive thyroid last year. Apparently this can help to cause symptoms similar to panic attacks.
References :

pgt

yes try simple relaxation exercises. also get medical help
I have a friend who has over come very bad panic attacks with medical help, she was unable to work now she is OK
References :

Polar Molar

I get panic attacks too!! I think I'm having a heart attack and I'm going to die!! I found that it is all about breathing in through your nose and out your mouth telling yourself that it just a panic attack breath slowly and evenly and it will pass !! Works for me!! I have a very stressful job and these panic attacks can happen when you least expect it ! I call it getting my mind right and it is mind over matter ! Try this next time you feel it coming on! Best of luck to you !!
References :

silkensilhouette

Usually I say excuse me (there's never any situation where you can't excuse yourself for a few mins) then I find a quiet area and I close my eyes, I try to hold on to something solid like a railing or a chair back and I force myself to breath regularly that's very important and then I think I'm in a relaxing fun place like the beach or at the pool and after a bit my heart stops racing, my hands don't feel cold & numb, I can breathe again, my gut relaxes and I stop sweating :P
References :

babe=]

hey :]
im so glad im here to help you!
i sometims get panic attacks, but keep in mind that although the experience is extremely uncomfortable and frightening, it is not dangerous.
its completely normal. i am an umcoming actress, and i used to get panic attacks. it suddelny comes when you are stressing. try to get a facil, from drugstores like walgreens, or go to walmart or target to get a facial thats about $2.00 and put it on your face before you go to work. i always do it because when im doing auditions, it helps me cool down, and i have tips on how to manage your panic attacks. it helped me a lot, but first know that it may seem uncomfortable, but its not dangerous, just always pray to God.

here are the links, just click on them to go to the website for help!

God bless you, and i will pray for you!

good luck

http://student.hull.ac.uk/support/health/Panic_...

http://panicdisorder.about.com/od/panicdisorder...

http://www.wikihow.com/Cope-with-Panic-Attacks<... :

pamela h

i have found that if you breath into a paper bag it eases and goes away quickly .
References :

Maria M

I suffered from panic attacks but the doctors didn't take me seriously so i had to tackle them on my own.
As its about to come on i ignore the physical effects, such as my head fizzing,sweating,heart racing and so on and think of it as a pleasurable experience im having, i ride it out with a smile and take steady deep breaths. Reminding myself that i've had the attacks plenty of times before and they haven't done me any serious harm, its mental , in your head and you need to rewrite the negative feelings that cause the attacks.
At first i didn't think it'd work but it did work for me, i haven't had an attack for a while, i know it may happen any time but im ready to take it on.
I found mine come on in situations of having to talk to people, the nerves and anxiety that normal people get, were deepened and i panicked because i thought i was going to die. But if you rationalise this, take a deep breath, you know your not in any danger at all.
Good luck x
References :

coop 335

yes the medication activan is supposed to work wonders for anxiety and panic attacks
References :

Googlyworm

Yeah - Change your job.

High levels of stress reduce your life span - is it really worth it for a few extra quid?
References :

yolandamaria d

I believe you have to sit on a chair with your feet slightly apart but on the floor and your hands on each knee and to breathe deeply in an out slowly. I was told to do this and it did help. Try to listen to sooothing music whilst you do that.
References :

Cat♫

I had the same problem when I was under a lot of stress. Still do sometimes. They say to take deep breaths and to try and stay calm. Didn't work for me. I always ended up getting hot and red which made things worse and i then had to go and wait somewhere on my own until it passed.
References :

♥ slender slim ♥

no im afriad they cant x
References :

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