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how to overcome the fear

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Posted 10/17/2008 9:40 AM (GMT 0)
First off i want to thank those who replied to my last post for the warm welcome and the good advice..i definitely feel alot more better just by knowing that i am not alone and that there are many people who suffer from the same thing....so once again i wanna say thank you!!!

So getting back to the topic i made an ER visit the other day which makes a total of three visits since early september....and today i was at the store when i was suddenly hit by another attack. so i am wondering what helps everyone else get through them, i have heard of ways that you can reverse the attack or shorten the time length of it. My doctor says breathing in a paper bag helps...and deep breathing, and trying to concentrate on something other than whatever is causing the attack,so id like to hear what has helped and been successful for other people...so i can try avoiding making unnecessary trips to the doctor...
Posted 10/17/2008 12:12 PM (GMT 0)

Good Morning

Talking usually helps. Share your feelings with friends, family, on here are all good ways to work through the anxiety.

Relaxation techniques: Try deep breathing, muscle relaxation, visualization (imagining peaceful scenes), and/or listening to soothing music.

Realistic self-talk: While we can't always control what happens to us, we can always control what we say to ourselves. It's important to keep things in perspective. Talk to yourself in reasonable ways. Ask yourself "how likely is my fear?" Remind yourself that you have coped before during other challenging times. Don't just dwell on the negative but consciously look for things you can appreciate every day.

I wish you a sunny day,

Kitt

Posted 10/18/2008 4:26 AM (GMT 0)

Hi,

I don't think I replied to your last post..so welcome to HW. I'm glad you are finding it a helpful place. I find when a panic attack hits me I try and step out of myself and treat the attack as a seperate "thing". I say to myself "oh here we go again! Try and have a chuckle and ask panic to do it's best. I find the less caught up in my symptoms I get and the less power I give to the attack the sooner it passes. Mind you I'm still shaking like a bowl of jelly, but it really helps me. How long have you been having these attacks?

Meg

Posted 10/18/2008 6:19 AM (GMT 0)
I've learned how to reverse my panic attacks. I used to have them in public places without warning. usually, I can feel it coming on, so immediately I shut my mind off from it and focus it on something else. The panic literally lasts about 5 seconds, and it disappears.

Basically it happens like this:

1) Panic starts to rise.
2) I slap it in the face.
3) I tell myself that I'm fine and that nothing is wrong.
4) I shake it off and shrug my fear away. Laugh in its face.
5) Immediately I find something else to focus my mind on, like something really cool that I'm going to do later. or something that I have to get done. That always works.
6) After I've gotten my mind on something else, I immediately find something to do that engages my mind and body. Do some chores, exercise, play some ball, play video games, draw, go on a scavenger hunt...anything I can think of. What happens is that I forget all about my anxiety and it's like it never happened.
6) Voila! I avoid a panic attack.

I just figured this out one day. I tried it on a whim, and it worked. So I do it every time now...been doing it for 8 months...and I haven't had an attack since. If you think about it, all you're doing is using common sense against your brain. You're taking charge and controlling it instead of letting it control you.

Post Edited (trylikeafool) : 10/18/2008 12:26:15 AM (GMT-6)

Posted 10/18/2008 10:14 AM (GMT 0)

Hi fR33zErBuRn,

Fear = false evidence appearing real.Most of what we worry about never comes to pass!I've had this evil demon since age 22.I'm turning 36 in 3 Weeks.Though I continue to have occasional Anxiety,infrequent and mild Panic Attacks,Health Anxiety and Anticipatory Anxiety (which is much better BTW) I'm learning to re-program my thoughts.Just like the advice Trylikeafoolgave you.Anxiety is a learned behavior that can be unlearned.If we don't give into it,it will lessen.

Best,

Sydnee

Posted 10/18/2008 6:30 PM (GMT 0)
Hello all

I used to suffer from real bad panic attacks, but now i have overcome them. it has been about 2 months since i had my last one. I have had panic disorder twice in my life, for very lengthy periods. I used to stay at home and found it difficult to leave the house but now i can go to different towns on my own. i absolutely feel great. On both occasions anti-depressants made me feel better, nothing else worked for me, the first couple of weeks were like hell when i were on them but after that everything was lovely. I was my self again, i have no fear now. i don't feel scared about having another panic attack. First time I took cipramil and second time I took Citalopram ( they belong to the same family) I hope this helps. When I used to experience panic attacks, i used to look for info, that's why i thought this might help.

Queen
Posted 10/18/2008 7:16 PM (GMT 0)
Hi fR33zErBuRn,

I've been taught a breathing exercise by my therapist which I find very helpful. It works best if you practise it at home at few times while you are calm, so you know what sensations it might cause and you can start it without having to think too much.
1. Sit down so you are comfy and place one hand on your tummy, in line with your tummy button, and the other over your chest, where a mid length chain would end. Breathe in and out. Feel your hand rise and fall. Ideally the hand on your chest should be still and the one on yout tummy should be moving up and down. In a panic state you'll probably find this is the other way around.
2. Slow your breathing down. Imagine there is a balloon in your tummy underneath your hand and that everytime you breathe in you are blowing it up as far as it will go. Focus on how inflating the balloon feels and then breathe out slowly. Repeat this.
3. Continue to inflate the balloon but now release the air in it quickly, in a huff, three times in a row. Then go back to slowly inflating and deflating the ballon, noting how you are no longer breathing from your chest but from you tummy.
4. Pick a word, or a colour or a sound to symbolise all the tension you want to dissipate when you exhale. Now, when you deflate the balloon imagine that tension leaving your body. Repeat steps 2 and 3 as many times as you need to while imagining all the tension leaving your body. (I imagine my tension as a long scream or a vivid blue colour. My therapist ssays I need to work on making the sound more positive.)
5. When you feel ready, allow yourself to settle into a calmer state of mind and lower your hands.

I have found this very useful and do it a lot for my panic attacks. Obviously I'm no doctor and if you don't feel safe about doing this, don't do it. Have you got a therapist/counsellor? They will be able to give you good advice and lots of exercises like this to help.
Posted 10/19/2008 1:43 AM (GMT 0)
Hey everyone, thanks, what fantastic input!

trylikeafool..I use that method as well. I try and stop panic from the very onset by giving it a big old slap in the face.

Queen..I am so glad you have overcome panic disorder, thanks for sharing and welcome to HW.

Sydnee, nice to see you back around the place, hope you have been well and happy birthday in advance!

Scattered, I'm going to try that "balloon" exercise..it sounds like a winner.

You guys are great, keep up with the positive input. It helps us all to share our success!

turn  Meg

Posted 10/21/2008 10:18 AM (GMT 0)
Thank you all for all the advice....this past week was definitely hard to get through, there were a few times i would get frustrated with myself....but i know that it will take some time before i can find the right technique or exercise that works for me....so thanks again to everyone for the input...just by coming on here and looking at all the postive input everyone gives makes me feel alot better :) well i will definitely try out these exercises and techniques and i will let everyone know if i have any sucess with them....
Posted 10/21/2008 7:54 PM (GMT 0)

Good Afternoon

There is something comforting about sharing with the members of HW. We do know where your coming from and what your going through. I will be back at home tomorrow so I will look forward to getting to know you better.

Stick with us, you are family.

Kitt

Posted 10/21/2008 7:56 PM (GMT 0)

Hello Queen,

So very glad to meet you.  I am Kitt and it is good to see you post in the A & P  forum. We love new members so please start a thread of your own and know we are here to support you.

Kitt

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