PANIC

I've been dealing with skipped beats and fluttering feelings for about 5 years now.. Been to the hospital I don't know how many times and have had the tests done and they always tell me it's palpitations.. It's the rapid hb and panic that I get from it.. Does anybody have some advice how to stop the panic??? Tired of feeling this way!!

Hi and welcome!

You have been advised well by JB...breathing can reverse so many of the symptoms that anxiety brings on! Many of us with anxiety shallow breath and unconsciously hyperventilate which can cause and exacerbate palps.

In our Anxiety-Panic Resources (main page, 2nd post) we have some great links that tecah breathing and relaxation exercises, as well as other self-help techniques...check them out.

If you find that you are still struggling, then looking into getting help through therapy may be helpful to you. You can ask your doctor for a referral, and you may also want to ask him/her about possible medications at this times as well. Many members have had good results with beta-blockers for the palpitations...and there are also anti-anxiety medications to consider.

You are definitely not alone with this problem. If you are interested in doing a search on this subject (top of the page, blue button) you will find many threads to read through.

Post anytime with us...we are here to listen and help.:)

S.C.

It really does help to talk with others who share similar struggels...stick with us!:)

Here is my personal favorite breathing exercise...I hope it helps.

The Divided Breath:

Think of your lungs as having 3 equal parts: the top third, middle third, and bottom third. In one continuous breath, but divided into 3 parts, fill first the bottom and pause, then fill the middle/pause, and finally the fill the top third and hold if possible for a second or two. Exhale in the same manner, but reverse. Let out the top, then the middle, then the bottom third of lungs-remember to pause slightly after each part-finally pushing all the air out of the bottom third of your lungs to complete the cycle. Don't worry if you can't manage the whole cycle at first, it will get easier. The pauses will get more controlled, and you may be able to hold the breath for 3-5 seconds before the exhale, eventually.

S.C.

Distrations and positive mantras work well for keeping your mind in a positive place...and not letting the fear and negative thinking take over.

If you can distract yourself with a fun and engaging activity when your mind is trying to go to the 'bad side' then you may be able to get out of the cycle of worry.

I also like to use positive phrases that are comforting and reassuring. I will reapeat something like this to myself:

"I am okay, it is only fear making me feel this way."

The words that we speak to ourselves have power! Even if you don't fully believe it at first...keep it up, it will start to sink in eventually.

These techniques take practice...it is not an aurtomatic fix, but there really isn't one, you have to keep working at it, but it will help if you keep trying.:)

Good luck and let us know how it works.

S.C.