How to deal with anxiety/panic attacks?

[FizR]

I've been having these anxiety/panic attacks and I have never had them before. I'm just not sure how to deal with it and I'm hoping to get suggestions. I have tried breathing and that just seems to make it worse.

[DragonTears]

Hi FizR,

Sorry you are having these attacks, they are quite a shock to the system if you haven't had them before and can be very scary indeed. It is important to remember that they cannot hurt you as such and there are ways of coping better with them. There are almost as many ways of dealing with panic attacks as there are sufferers of them. We all react differently and behave differently during them. They are not dangerous in themselves, but they can change our behaviour and we can make bad decisions during them, which can be dangerous. So indirectly they can be potentially volatile. I think many would agree that fighting them is detrimental. I hear often that trying to deny or ignore an attack can make it worse and more intense. Also being constantly worried about the next attack, can bring them on. I would recommend to pay close attention to your attacks, let them tell you how they work and how they affect you. Once you start recognising the early signs, triggers, your thought process, your behaviour and how your body reacts (aches, breathing, chest pressure, dizziness, crying, clenching, shakes, temperature and so on) you will start to paint a picture of them and hopefully shed some light over what you can do to prevent them from happening, or lessen the severity. If you are in full blown panic mode, there are distraction exercises you can do to take the edge off. One method is to look around and find and name out loud objects like "something blue, something that tastes sour, something you have to chew, something beginning with B" there are many variations of this exercise. Breathing is another important tool, as you mention, but doesn't seem to work for you. I often feel I have to walk around and try to remember people's birthdays, as thinking of numbers forces me to use logic and that counteracts the emotions. Depending on the intensity and stage of the attack, playing calm music can help bring it down, or watching something really positive online like kitten videos ( if you like kittens...) but that would only work if the intensity level is pretty low.

Are you receiving any professional support / medication for your attacks?

Stay strong and I am sure others on here will give you their suggestions for coping

[FizR in reply to DragonTears]

Hi Dragon Tears,

Thank you so much for taking the time and replying back to my post. I am going to have to try paying more attention to my panic attacks so I can start recognizing them. There were a few that I would just try to ignore and I did notice doing so makes it worse. I am definitely going to have to try the different techniques that you suggested.

I am not receiving any professional support/medications at the moment. I actually have my first appointment set up today to see a professional and I am pretty nervous about it and just thinking about it gets me all riled up. I just don't know what's expected of me or what I should expect. I've never really talked to anyone about my problems and I have been avoiding going to a professional-hopefully today goes well.

Thank you once again!

[DragonTears in reply to FizR]

My pleasure Good luck at the appointment and you know what, you just gave the best opening line to your doctor " I just don't know what's expected of me or what I should expect. I've never really talked to anyone about my problems" perfect! Let us know how it goes!

[FizR in reply to DragonTears]

So my first appointment with the therapist went well. It was a bit hard for me to open up and talk to her but as soon as I was able to the hour went by very quick. She seems like a great person and I like that she is available 24/7 if I need to call or text. I did need to text her this weekend because I was having a low moment and I just couldn't get out of it. I have my second appointment with her tomorrow and am a bit excited to see how it goes.

[DragonTears in reply to FizR]

That's great!! I am so happy for you! thank you for letting us know, it is so good to hear when things take a step in the right direction. I hope the second appointment goes just as well and you get to unload some of that trapped emotion. Take Care!