Conquer Your Panic

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I suffer from depression, anxiety, panic attacks and stress….

I can not take any of the medicines that doctors prescribe for these conditions they tend to make me worse… so I have had to do the following to keep myself on an even keel…

Find a good counsellor attend sessions weekly for three months… take a break then do it again… repeat as long as is required..

Exercise: This is not the 101 situps ten mile run kind of exercise….. Just simple exercise like walking swimming or cycling for at least 20 minutes each day… do this very day… do not push yourself too hard at first walk powerfully enough to start tofeel your heart working and then slow dow a bit then build it up again..Do not hurt yourself or push yourself too hard or fast…be kind to yourself even if it takes you a year before you can exercise steadily for 20 minutes that doesnt matter it is just important that you do this daily and do it with gentleness towards yourself.

Eat fresh foods as much as possible. include grains fruit and vegetables in every meal… be creative when preparing meals and use a lot of colourful foods to make eating a true pleasure. Prepare and eat your food while listening to some pleasant music. Make eating a wonderful gift to yourself.

Drink more water: Water flushes toxins out of your system drink lots of water…

Take up a creative pursuit: this can be gardening (nothing fancy here stick a geranium cutting in some dirt and add water) drawing ( a pencil and paper and away you go) music make music with whatever you have, paint, write anything that gets the creative energy flowing,

Learn to pray, meditate and or contemplate…. there is lots of info on the net about prayer and meditation and contemplation means just being quiet with yourself… noticing little things, allowing your mind to gently explore things..

Join an interest group… real time gatherings are best rather than net groups… spending time with other people who have a common interest is an easier way of being with people as the focus is not on you or them but rather on the topic at hand, there are interest groups for many different kinds of interests, lapidary groups (gemstones rocks etc), writers groups, local history groups, motor cycle clubs, land regeneration groups, photography groups, parenting groups, walking groups (bush walking, power walking), pet care groups, charitable groups and organisations. Find a group that you share an iterest with and get involved.

Listen to music that you enjoy and explore a whole range of music like indigenous music from various countries, classical music, opera, rock, blues, listen to many kinds of music and build your cd collection.

Spend time sitting on the ground leaning against a big old tree.. feel the earth supporting your weight, notice how the tree supports your spine allow yourself to feel safe and supported by the universe.

Spend time outdoors in the sunshine and fresh air… the sun interacts wit your body to create some happy chemicals in your body. The fresh air allows your lungs to breathe in and circulate more oxygen.

Laugh! Get some comedy cds or dvds or go out to comedy shows and funny movies. Buy a good joke book and read it. Learn a new joke each week and share the joke with others. Spend time allowig yourself to build up to a good belly laugh. Hang out with people who are funny.

Keep a daily journal. You dont need to record everything. Just record some of your activities, thoughts and ideas for each day.

BE KIND TO YOURSELF
There is no point in being hard on yourself, being negative about yourself, putting youself down…. trust me there are enough people on the planet who will do that for you so don't you do it too…. Instead find the good things about yourself and remind yourself about all of the good things about you.. When you think of good things about yourself record them in your journal…

You can of course combine several of these things…. be outdoors with a group of people that are exercising and you will achieve several of these points in one go… So don't fret about this list seeming long… just introcude one or two of these things to your daily/weekly routine at a time and get used to doing it… don't make it too hard on yourself it is more important that you do these things than how well you do them… just add one and get used to it then add another…

Best of Luck with it all and I am sure you will find a way that suits you..

I have panic attacks, and I'm going to Warped Tour this year. I think that would be horrible to get an extreme episode there. Is there any way to stop it when you feel one coming on?

Attacks can be controlled by self-talk. You need to tell yourself that what you are feeling is irrational and remind yourself what is rational. That is a beginning. Next, I'd advise counseling to figure out when these started and why. When you find that out, you can move on.

I overcame my anxiety attacks and they were pretty bad too.

I have panic disorder brought on by PTSD. One day I was just "different" and then I have a panic attack.

I am now on medication and have finished thearpy. I still get the start of attacks but now where near how it was in the beginning. I am pretty good at controlling.

My biggest and WORST symptom is the "unreal" feeling. As though I am watching my life from outside. It is SO SCARY. Dr has told me that it is just a part of it.

My husband and I just bought a new house, I lost my best friend and my Mom is getting married in a week. I have had a lot going on and I feel as though I have been handeling things OK but tonight I sort of freaked and felt "out of it" and as if I was going to go crazy.

I am stuck awake and can't sleep. I don't want to eat and dont' know what to do. It is just hard to feel alone in this.

I am just wondering what other people feel. Do you actually feel stressed when it happens or does it just come on like it does with me?

Blessings.

I have ha panic attacks so bad that my whole body would go numb,it is frightening I would call my sister or brother and they could usally talk me out of itm,I have noticed that if you will let it happen and not fight it it doesnt last as long,but I eventually started taking paxil cause they were wearing me down,and Ive been on paxil for 6 years and have not had an attack since Ive been on paxil.

i wont be back until january to canada.Thank you

You need to contact a psyciatrist in Korea, if that is where you live presently, and he/she will most likely prescribe you an antianxiety medication. You can also help yourself as well by learning deep breathing techniques and other methods to help calm yourself in situations in which you feel anxiety. Good luck and take care.

This question is for a research paper in my drug abuse class. Any insite would be awesome. I am also personally interested to know what the high is like without having to experience the drug…first hand accounts would be great!

Cocaine causes an upper effect. It is simulated hyper awareness. You feel more alert when you actually aren't. It causes lack of sleep and paranoia both of which would be triggers for severe anxiety attacks if you are prone to anxiety. This is the reason that many drug users commit suicide while high, they are prone to anxiety and the drugs push them over the edge.

My boyfriend and I live with his mother, stepfather and his 3 year old. We recently got custody of his son. Last night, my boyfriend went into the hospital and they concluded that he had a stress induced panic attack. What can I do to make him feel less stressed?

Negative emotions (like sadness, stress, anger, etc.) causes your Serotonin production to be low; when your Serotonin level is low, you are more prone to getting Anxiety, Panic Attacks, Depression, etc.

Medication like Antidepressants (SSRI – Selective Serotonin Reuptake Inhibitor) helps to boost Serotonin level.
But there are natural ways to do it without medication. There's this herb called "St John's Wort" – it is said to be more effective than Prozac. No, it is not for mild depression only and ignore those sayings. In fact, it does help anxiety and panic-attacks as St John's Wort works like prozac. Other natural ways will be exercise, diet, more exposure to light, etc.
If you're unable to take St John's Wort, you can substitute it with Siberian Ginseng or Licorice Herb.

The problem is that, even if your Serotonin is balanced… you have that "learned behavior" in your mind. You need to break that initial cycle to destroy that learned behavior – Cognitive Behavior Therapy (CBT) does this. A technique that you can use without CBT will be Distraction… There are several other techniques to help cope them!
Ok, to use Distraction: Firstly, try to….

Extracted from Source.

I have horrible panic attacks. They make me miserable, and not want to go anywhere because I am afraid I’ll have one in public. They are panic attacks about nothing usually. Anyone else have this problem? What do you do that helps?

Your situation is very common. The fact that the fear of having a panic attack is preventing you from living the life you want, and it's the cause of further attacks and anxiety. This eBook / Audio set has supposedly had incredible results for over 27,000 people. It's worth a try. http://www.panicaway.com/index1.htm?hop=TMH11TZY

The website has a lot of information with videos and disclaimers. I think you can try it out for free.

i have panic attacks all day & my heart beat goes up, i lose my awerness , i start shaking, my vision gets blurry , i feel like throwing up, dizzy,phobia of leaving my house, feels like im dieng, is there any pills i can take to tame it or any natural cures? im 13 im mexican

There are two effective treatments for recurrent panic attacks (called Panic Disorder).

First, Behavior Therapy or Cognitive-Behavior Therapy (CBT) is highly effective for panic. This is a form of therapy that focuses on how you think, examines the way you “talk to yourself” in your mind, and aims to help you choose more helpful ways to think about things. Most people with panic think they are dying or going crazy, and those thoughts are a major part of a vicious circle. The thoughts cause physical symptoms that are then interpreted as evidence that you are really dying or going crazy, which makes you even more dizzy, nauseated, and so forth. Further, therapy for panic aims to help you face fears, and give yourself exposure to the things that you are afraid of. For panic, that may include deliberate, gradual exposure to dizziness, nausea, and leaving the house.

Second, medications are used for panic. The first kind is for immediate relief of the acute symptoms, and these are called anxiolytics, primarily benzodiazepines such as Xanax and Ativan. They are not for long-term use. The second kind are the selective serotonin reuptake inhibitors (SSRIs) such as Prozac and Lexipro, so-called “antidepressants” that are effective in treating Panic Disorder over the long-term.

I recommend you speak with your parents or another trusted adult such as a teacher or counselor. You and the adult will need to help you find a psychologist or other trained behavior therapist to help you with the therapy. If you want medication, you should probably find a psychiatrist rather than just any general practitioner (though if you can’t find a psychiatrist, your family doctor will do).

You can also have a look at the following website for further information on panic and anxiety:

www.adaa.org

and, you can look at the following website to help you find a therapist, if you live in or close to the US:

www.psychologytoday.com

scroll down on the page and you’ll find a dialogue box to enter your zipcode to find therapists in your area.

i just had a horrible panic attack. i curled up and my toes curled in, my breathing was so hard and loud, i was crying and my vision was allover the place. What do you do to ease this? I take clonazpime which is a klonopin.

It's the fear of the attack that adds more anxiety and that creates more panic, firstly review your meds with a doctor, anti anxiety meds should be stopping those panic attacks.

Secondly if u have an attack you have to learn to just let it flow and actually take it on board with a smile and have the attitude of "come on then i'm willing to go with these feelings as i know i won't die of them" that's how i kicked mine.

Also i exercise by cycling most days, basic meditation 10 mins most eves, eat plenty of fruit especially bananas (4 pieces of fruit a day at least) porridge oats in the mornings is good, drink lotsa fresh water, try a multi vit and an omega and a Tryptophan which is an amino acid that safely makes more Serotonin the feel good chemical that combats anxiety, be care full though if you're on meds, i take just one quarter of the minimum 500mg of Tryptophan 4 days a week, it's better than 5 HTP as it doesn't cause tummy probs, so it's slowly slowly bit at a time, i'm 6 months in to recovery and feel human again. If u need any more advice then please email me.

Good luck
Dave x