Anxiety

[Pepper1234]

I deal with major panic and anxiety and feel like I can't breathe what do I do

[Cruncher]

I'm not a medical professional but I suggest you immediately find something that calms you, like doing something you enjoy. I have also read that there is something called "grounding" which helps, which is essentially counting the things around you. I also ask myself "what is the worst that could happen?" and I try to take my anxiety head on. Only works sometimes.

[BonnieSue]

You can do a lot of things. I'll print you a list of things that don't involve drugs after I finish this comment. How about slowing your breathing? It's usually too fast when you're anxious and you get lightheaded. Maybe have a little tingling or numbness in your extremities.

You can count as you take a breath in 1...2....3....4...hold 1...2...3...out 1...2...3...4....and....in...1...2...3...4...hold...1...2...3...out.1...2...3...4... If you are still feeling lightheaded, breathe into a paper bag for 1-2 minutes to stop the lightheadedness. Repeat as needed. Lengthen or shorten the count on your breathing as needed so that you're breathing slowly and regularly without any tingling or numbness in your hands or feet or your mouth.

[Hidden in reply to BonnieSue]

That is what I do, is the breathing, take as many breaths in through your nose ( while your counting them in your head ) release them through your mouth.. ( as your counting the breaths as you realease them ) DO THIS SLOWLY, it really does help.

Good luck,

Hopefully this will help you too!

[BonnieSue]

Some natural remedies and non-drug sources of information are books, videos, and workbooks suggested by other people on this site:

1---"I've found David D. Burns' "Feeling Good" and "When Panic Attacks" to be very helpful."

2---"I am working through the anxiety workbook by Dr David Carbonell and it has helped immensely!!! " His website is anxietycoach.com

3---psychcentral.com/lib/9-ways...talks about ”9 ways to reduce anxiety now”

4---The book “Freedom From Fear” by Neil T. Anderson. Addresses the spiritual aspect of the battle of anxiety with a holistic approach and the peacefulness God gifts to us.

5---Dr. Jonice Webb authored "Running on Empty: Overcome your Childhood Emotional Neglect"

6---Mindfulness has helped many people and is now recommended by doctors in the UK. Here’s just 1 link that explains it’s usefulness: heartwoodrefuge.org/benefit.... Another option of many is called MINDSHIFT. You can download it to your phone from Google Playstore.

7---TRE (Trauma releasing exercises) is something you can learn in a class but you don't have to talk about your problems and once you have learned the technique you can use it at home.

8---UK site for stress, anxiety and depression information: panic attacks: nhs.uk/conditions/stress-an...

9---anxietytipsoftheday.weebly.com

10---"A good book that I came across recently is The Anxiety and Phobia Workbook, 6th Edition by Edmund J. Bourne, PhD. You might find this book to be of some help to you, although communicating your thoughts and feelings in a group setting is enormously helpful as well. "

11---“The book DARE, which is about anxiety. It’s a very good book about accepting anxiety and letting go of the fear. The author is Barry Mcdonagh and he also has a YouTube channel and a Facebook support group.”

12---For anxiety: Claire Weekes audio books on iTunes. “Self Help for Your Nerves” is one title that is good. You can see her on YouTube. “The Dr. Claire Weekes book is easy to understand and will help you on your way to recovery through acceptance.” Someone else says: “I like the paradigm of acceptance by Dr. Claire Weekes in Hope and Help for your Nerves. It is the preeminent book of self help for people experiencing anxiety disorders and the depression that accompanies it.”

13---I would also add Don't Panic by Dr. Reid Wilson.

14---For meditation time the app called CALM is good. Available on iTunes and Google Play.

15---Another really good CD and book is the Linden method.

16---How to be good with yourself: self-compassion.org/the-thr...10---Try the meditation app called Headspace. It's done in 10 min. slots once a day.

17---Videos on YouTube by THAT ANXIETY GUY helps with anxiety re: depersonalization/ de-realization states. The Anxiety Guy podcast is currently #1 in the health category on iTunes, and will begin taking you from fear to freedom starting today. Visit anxietyexit.com to subscribe and begin downloading the latest episodes.

18—For UK residents: Have you ever been in touch with the organization called MIND? They offer one to one sessions with a Project Worker free. They also run courses that you can attend free of charge. One of the courses is about anxiety. Their website is mind.org.uk

19---"Go on the Psychology Today site and look for a therapist that specializes in anxiety." Psychology Today has listings with psychiatrists and psychologists and therapists with their pictures and the therapists’ specialties and philosophies, sliding scale fees if they have them, education and insurance accepted and other details they choose to post for you.

20---Instead of mercilessly judging and criticizing yourself for various inadequacies or shortcomings, self-compassion means you are kind and understanding when confronted with personal failings – after all, who ever said you were supposed to be perfect? self-compassion.org/the-thr...

21---“Have you ever listened to Louise Hay on YouTube? Some of the talks help motivate you and hopefully you will feel a positive energy.”

22---“I called one of these online therapist sites. The therapist was really good. It was prestoexperts dot com. Her name was Lori Burke. Definitely a professional and she got me through this awful depression/anxiety morning.” (There is a charge for this service)

23---For meditation look at:

Tara Brach and Chopra Center

24---theworrygames.com/anxiety-f...

25---Anxiety No More by Paul Bywater. A phone app.

26---At Last a Life book by Paul David.

27---The Dialectical Behavior Therapy Skills Workbook

Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, and Distress Tolerance

By: Matthew McKay PhD, Jeffrey Wood PsyD, Jeffrey Brantley MD

A Clear and Effective Approach to Learning DBT Skills

First developed for treating borderline personality disorder, dialectical behavior therapy (DBT) has proven effective as treatment for a range of other mental health problems, especially for those characterized by overwhelming emotions. Research shows that DBT can improve your ability to handle distress without losing control and acting destructively. In order to make use of these techniques, you need to build skills in four key areas-distress tolerance, mindfulness, emotion regulation, and interpersonal effectiveness.

Source: NewHarbingerPublications

Caution for non-Buddhists: Zen Buddhism inspired aspects of DBT, along with behavioral science and dialectical philosophy. Source: GoodTherapy.com.