Please Help Me

[Lifeisbeatingme]

I have had small issues of anxiety but recently after my birthday I had a panic attack heading to work. Since then I have had another and several last effects. I know my trigger but to resolve it causes me to have an episode

[Kat63]

When you’re having a panic attack, you need to take a timeout from whatever you’re doing, and take two deep breaths.

Then, take 10 deep breaths, slowly.

If you know any other breathing or meditation techniques, you can use them.

For long-term help for the problem, it would be best to work with a therapist. It sounds like there’s an underlying issue. Working through it could be difficult - but NOT working through it might mean you’ll have to worry about panic attacks.

[Lifeisbeatingme in reply to Kat63]

Thanks for your reply. I definitely need to practice breathing and find a reasonable therapist that can work with my schedule.

[Xena13]

After dealing with anxiety, depression, meds and all the other unpleasant things that come with this I have found meditation.. I never thought it was a possibility for such a high strung person as me. It is slowly really making a difference. It is guided meditation. Breethe is an awesome app! It will teach you!

[Lifeisbeatingme in reply to Xena13]

Thank you. I will download the app now.

[Jeff1943]

Lifeisbeatingme, panic attacks are very unsettling. But their effect is limited: they cannot kill you or permanently disable you or make you lose your mind. And they rarely last for long.

They are caused when our anxiety level becomes so high our nervous system throws a "short circuit".

So how should you treat a panic attack? Remember that nothing dreadful is going to happen to you and simply accept the bad feeling for the time being. Don't fight it (that just adds more stress to your nervous system) and try not to respond to that flash of first fear with second fear.

I say again, just accept it for the moment and let time pass. As Kat63 says, it's worth practicing controlled breathing to help it on its way. The one I know is to breathe in slowly through your nose, hold your breath for 5 seconds, then release your breath slowly through pursed lips. Repeat and repeat. This releases natural tranquillising hormones which will help to calm you.

Also as Kat63 says, you should address whatever it is that is causing your anxiety and panic attacks. This can be worry, overwork, grief, loss, disappointment, money problems, guilt or toxic relationships to name but a few. You must think carefully how to neutralise the cause of your panic attacks and be ruthless in making changes to protect yourself from further stress. You may well find it helpful to discuss it with a professional therapist or ask the advice of somebody you can trust and whose judgement you feel will be helpful.

In the mean time simply accept the bad feeling for the moment, let it wash over and past you even as the incoming tide advances and recedes. I wish you early success in applying the countermeasures that will free you from these disturbing episodes.

[Lifeisbeatingme in reply to Jeff1943]

Thanks Jeff. I agree I need to breathe and clear my mind. I work as a truck driver but I want to quit. Money won't allow me to and it's triggering. I am so afraid when these come on. I will probably need CBT when I can

[Jeff1943 in reply to Lifeisbeatingme]

There is a short book written some years ago by a psychiatrist which many have found useful in dealing with panic attacks and anxiety disorders in general. It's titled 'Self help for your nerves' by Claire Weekes and is obtainable from Amazon new or used. Well worth reading.