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Diffusing a panic attack - trigger

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Posted 11/16/2015 1:12 AM (GMT 0)
Does anyone have any tips?

I was just hanging up my sons laundry when I started having sharp pains in my neck that went up my head. I know my brain jumped into action and went to aneurysm, at which point I began to hyperventilate. I yelled for my husband and sat down on the bed. When he came in I began telling him that this was the real thing and I was about to pass out. I could not get that cleansing breath to save my life. It finally did come and now I just feel beaten. My back aches, my neck is tight and worse than any of that, I have anticipatory anxiety about it happening again.

So, I need some tips for what to do in the actual moment. Something other than a breathing exercise, because breathing is a very scary thing for me when I'm in the moment, so I need something that actually takes me focus away from that.

Thanks friends.
Posted 11/16/2015 1:25 AM (GMT 0)
P.,

Sorry this happened.:(

Have you tried or had any good results with either positive mantras or grounding exercises?

S.C.
Posted 11/16/2015 1:29 AM (GMT 0)
I can use positive mantras when I'm just feeling anxious, but when it hits me like a ton of bricks like that, logic doesn't seem to work.

I haven't used grounding exercises. I don't think?
Posted 11/16/2015 1:30 AM (GMT 0)
Hi Park - I do a lot of self-talk when I have a panic attack. Just keep telling myself it will pass, this is an anxiety attack, it will be over soon, I survived it before, so on and so forth... Sometimes it helps!
Posted 11/16/2015 1:34 AM (GMT 0)
Thank you, JRF. I really need to work harder on this when I'm in the moment. My mind just goes straight to the dark side and I don't even give myself a chance to talk myself down. I appreciate the advice.
Posted 11/16/2015 2:29 AM (GMT 0)
Park,
When I am in this state of sheer panic, I try my hardest to practice visualization. It's not so much talking yourself down as it is really picturing yourself when the panic is over, wearing exactly what you're wearing, being in the same exact spot you were in, and being able to breathe calmly and recover yourself from the attack. Even when I'm in the worst of it all I can push the thoughts away enough to have a snapshot of myself when it's all over, knowing it was just a panic attack and I am completely safe.

I'm probably not wording myself well, but I hope you get the gist!
Sending hugs!
Posted 11/16/2015 2:36 AM (GMT 0)
Mama, I totally get what you're saying. I've never thought to try that, but God forbid this happens again, I will try it. It's so easy to visualize the scary event, so now I will try to picture a more positive outcome. That image of myself coming down from that awful peak. Fingers crossed!
Posted 11/16/2015 3:17 PM (GMT 0)
I'm not always successful, but I do try. Like you said, in the midst of a panic attack rational thinking is out the door. Just remember you've survived it every time so far and will again!
Posted 11/16/2015 4:55 PM (GMT 0)
i find burning it off physically works best...
if im at home i do pushups..if im at work i climb stairs..
..if my body wants to run away and escape a lion chasing it (which is what panic attacks biologically really are), then i do whatever i can to make it feel like its doing that
Posted 11/16/2015 6:24 PM (GMT 0)
Park - i know what you're saying - sometimes i just start doing something else to occupy my mind - i love the idea of working out or doing something active mngdaddy. i have been thinking i need to get my butt in gear badly lately. it really does help.

hope you can find something that works for you park. anxiety is a real bummer. ha

i get these aches and pains all the time and i think negatively - i just have to occupy myself with something else, not focus on any one thing in particular.
Posted 11/16/2015 8:19 PM (GMT 0)
Oh Park I am sorry that happened :( It is so hard at the moment to try and rationalize what is going on because like you said your mind jumps to the worst!

BUT really try (I think another person mentioned this) to talk it out and from the moment it begins say to yourself this is all anxiety and panic and it will pass. I really hope it doesn't happen again I know it is such a scary experience and no one really understands what you are going through unless they went through it themselves.
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