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How do you stop panic once it starts without drugs?

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Posted 8/21/2011 12:01 AM (GMT 0)
I'm having panic for some reason and anyone have any pointers on how to stop once it's started???

i was at my ex's house with my son and we started getting physical for some reason.  tmi - anyway for some reason i checked his pulse when i was laying on his chest and it was like 58.  then i checked mine cause i said yours is slow!  and mine was 100!  now i can't stop thinking about it.  what happened??? 

we aren't together anymore and i know i shouldn't be around him and then i got physical with him.  am i feeling guilty?  i got anxious friday at work too cause it was my dead fathers' bday and i'm also ovulating which makes me more anxious but i'm sick of it!  my neighbor friend also came over a few days ago saying she was having panic.  i felt like it rubbed off on me!!  ugh 

how do i make it stop??  i know all the breathing techniques but not working.

has anyone ever exercised to get rid of it?  burned off some adrenaline?  i already mowed a big part of my yard this morning and then went swimming so i shouldn't be that revved up. 

my heartrate is like 105.  i feel so helpless that i am this way!!

 

Posted 8/21/2011 12:50 AM (GMT 0)
Hello Hazelnut!

Here is my best advice and why. What you are experiencing is good ole adrenaline...makes your heart be faster, makes ya edgy. It would help a lot if you had a distraction...sometimes we can find one and sometimes not. The key is and I know it's difficult to do, but do your best to stay calm and DO NOT FIGHT how it feels. Roll with it best you can cause if you roll with it, your brain will stop producing adrenaline and it will pass fairly quickly.....If you fight it or don't stay somewhat calm, it will keep producing it. When I used to get it, I would get a bottle of water and kind of just pace around slow and thinking the best positive thoughts I could and knowing it was going to be short lived. Sometimes I would get on my bike and just ride around slow, just as a diversion. Just don't sit there focus on it though. Also know that you are in no danger, it's actually your body working perfectly....a negative thought, your body gets tense, triggers the brain that something is wrong and whamoo! adrenaline is pumping...natural process. Anxiety is a bully, ignore it and it will move on, pay attention to it and he will bug you as long as he can...really simple as that. Breath from your diagram, not your chest and you will be fine.

Posted 8/21/2011 12:55 AM (GMT 0)
i love you wingman! j/k haha
thanks. i took a benadryl and got on here reading - that seemed to help.
i remember once just taking off jogging and it helped too. but i have already done so much today i think i am worn out. ha

do you happen to know what the panic away program's secret is? it is expensive so i'm not willing to try it. but someone has to know the answer. :P
Posted 8/21/2011 2:02 AM (GMT 0)
I suffered from panic and anxiety for 13 years. I was a wreck at one point and had panic daily. I have not had panic now in a couple years and when I do have anxiety, it is short lived. The secret is breaking the habit of negative thoughts, quit stressing about so much. CBT...Congnitive Behavior Therapy works!....I never took a drug only changed my way of thinking and behavior. I believe there is a link on this site for online CBT. Believe me Hazelnut, at one point I was a mess. Anxiety is very treatable, but not without effort......until you have made some progress....try to cut out caffeine and cutback on sugar...other than that...control negative thinking and don't focus on feeling up tight.
Enjoy the rest of your weekend.
Benny
Posted 8/21/2011 2:10 AM (GMT 0)
Hi HN, I am sorry that you are still feeling nervous about your h.r. One thing to remember is that everybody is different, just because someone else's h.r. is lower, does not make yours 'wrong'.

I am assuming that your doctor knows about this, and that you are doing everything that you can to take care and practice your relaxation techniques. WM is right in that the more you pay attention to it, the more it acts up. Try to remember that your h.r. is barely out of the range that they give for the average person. To get a good idea of your resting heartrate, take it upon first waking, provided you do not wake up in a panicked state. I am betting that your normal, resting h.r. is not what is represented when you are taking it while worrying!

I am also sensing that you are reacting to a lot of emotional stuff that is going on for you right now. If I can make a suggestion...yes, deifinitely add in some good stress-busting exercise, but also balance that with some quiet, meditative practices. This could be simply sitting and breathing while repeating a positive phrase, or praying/connecting with your higher power. It could also include stretching/yoga.

I would also recommend journaling...you can get your feelings out on paper where you can ananlyze them, rather than just reacting to them:)

I hope that you are feeling better soon, and keep working on your skills, it's a process!

Scaredy Cat
Posted 8/21/2011 2:26 AM (GMT 0)

thanks guys!!!  good ideas. 

alot of people say i don't have enough "me" time.  but when i'm away from my little one, i miss him so much.  i enjoy being around him but maybe i do need more time just for myself. 

my doctor does know about my anxiety.  last time i was in his office my hr was like 68.  i really think my hormones affect my anxiety alot!  i have noticed the last times i got anxiety - it was the 10th or 11th day in my cycle.  don't think it's a coincidence. 

my doc wants to put me on effexor but my neighbor who has bad anxiety too has been on it and says it made her feel worse and she is on one of the others and she still has bad panic attacks.  i also know of others on ssris and still have panic attacks and anxiety so how could they work?  i tried a few and they made me feel so weird.  i know you have to wait it out but i can't stand feeling worse for any length of time. 

does anyone know of a good one for anxiety?  and are they even good for you?  my ins. gives prozac free and my doc says it helps with pms too.  but effexor is better for anxiety.  anyone tried either one?

Posted 8/21/2011 2:32 AM (GMT 0)
You make a great point SC and I didn't really touch on it.
My resting heart rate when I wake is in the high 50's to low 60's. Once I become active it is around the low to mid 70's. When I'm working it tends to be in the mid to upper 80's and when I'm anxious or a bit stressed, it is nothing for it to run in the high 90's to around 110. Back in the day it during panic, it could tach out in the 150 to 160 range. Now keep in mind Hazelnut...while a person is having a good workout it will run in the mid 130's to 140's range and that's a good thing. Certainly low 100's doesn't feel good or right when it's not really warranted from exercise or hard work...in most cases certainly not dangerous. I will be honest....when I'm edgy many times I have focused on my heart rate and if you do it will tend to keep it a bit high...if you take your mind off of it....most times it will back down fairly quick....again, just roll with the flow and allow the adrenaline to decrease. You are not alone in how you feel Hazelnut....speeding heart is one of the top complaints from people with anxiety....hope some of this puts you at ease....take care.
Benny
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