changes?

Hey sweety,
what type of symptoms do you get durin an attack? Could it be they seem diff because its a diff degree of attack ie mild/severe etc? Mine were all pretty similar only when i had a very bad one id sometimes get tunnell vision which scared me at first, but when they werent so bad it was just like heavy achy limbs n rapid heartbeat, ive also experienced nausia sweating shaking light-headedness palpitations severe dizzyness etc

All of ur symptoms sound like 'normal panic behaviour' ive also had the tingles and your spot on its down to hyperventalating, chest pain choked feelings (i also get dry mouth) all your bodys way of trying to build you up to be able to fight or run away from the percieved danger. You have to tell yourself this is just ur body revving up temporarily. It wont harm you, your body wont allow it. When an attack comes on dont try to fight it as hard and uncomfy as it is at first just take some slow deep breaths in thru ir nose out thru ur mouth allow your shoulders to drop and keep reminding yourself, as you breathe that your in no danger.

Writing down and re-reading episodes of panic may help too, write down what u were doing at the time, how it felt, how you felt, what happened after, eventually you'll have a list of times were nothing bad happened to you and it will embedd it into ur brain and you'll learn to tolerate the feelings of panic and it will just become so insignificant that you barely register it.

Hope this helps

Oh darlin its not nice at all is it, mine were always when i was out walking, i had this irrational fear i was gonna faint in public n bam panic attack! Can i ask how often u think about attacks? A wise man once said to me 'Emma your always tellin yourself your not gunna have a panic attack always tellin yourself dont think about panic but if i said to you dont think about a pink eleohant dont think about a pink elephant what do u think about?' a pink elephant ov course! Please try the breathing allow ur body to relax and try the cbt diary. Overcoming panic really is about changing how you think. Face this fear head on, dont allow crappy panic attacks to rule and control you. Your the boss not these stupid attacks. Panic CANT AND WONT hurt you, yes its uncomfy/scary and darn frustrating but in no way whatsoever can thia harm you.

Also regular excersise is good, it uses up all that excess adrenaline your body uses to produce a panic attack. Laugh alot endorphins will also keep panic at bay. Anything that makes you feel happy and content will help. Your not alone, we're all here for you.

I can totally relate i very rarely had panic attacks at home. It is just about changing your way of thinking, you need to trick your brain ;) do the diary and read it alot, you need to make your brain believe that in no way shape or form will this hurt you. At the very onset of an attack DONT PANIC cbe calm and take slow breaths relax allow ur shoulders to drop the breathing will slow ur heart and allow for easier breathing this preventing hyperventilation. Splash ur face with cold water if its possible. Remember to focus on POSITIVES try not to think of panic, its a minor in ur life. Do something at least once a day that makes u happy, excersise and laugh alot. You CAN and WILL beat this. Dont doubt urself for a single sec