How do you calm yourself down when in panic?

amandah · 07-03-2009, 07:56 PM

Hi, I figure other cysters are bound to experience the panic and fear of immediate death. I don’t think it is a panic attack that I have with this, though I have panic attacks. It is definitely panic though. I start to feel some sort of ache or something in my body and my mind go nuts taking to the extreme. I feel at that moment while I am freaking out that I am going to die then, or that day. Sometimes it is just the worry, and sometimes it does go into a panic attack. I guess the reason for my post is I was curious how other cysters dealt with this. What things are you able to do to calm yourself down? Normally I try to count my breaths, talk to my husband if he is home or anything distracting from the panic.

Thanks for listening

KatCarney · 07-03-2009, 09:31 PM

You might want to talk to your doctor about biofeedback.

Once you're good at it, a handheld device like an emWave might be helpful. http://www.emwave.com/

amandah · 07-03-2009, 09:42 PM

I think I will Kat, that sounds like a very good idea.Thanks.

KatCarney · 07-03-2009, 09:58 PM

There's also a PC version that many doctors also use in their office (it used to be called the Freeze Framer). It's good because there are visuals that show you when you're calming down (via a thing that clips on your finger and plugs into your computer). http://www.emwavepc.com/emwave_pc_faqs.html

once you get the hang of the pc version, it's really easy to use the portable emWave anywhere. (the portable one is about the size of a very small digital camera)

fairy2323 · 07-04-2009, 05:26 AM

Biofeedback sounds really interesting. I think researching that will be my project for the weekend

For me, when I start to feel that way it helps me to do something to relax- a bath works wonders- otherwise I will play with my dogs- phone my sister- or step outside for air- sometimes I end up pacing around the backyard, weird but it helps for some reason.

amandah · 07-04-2009, 06:12 AM

Thank you fairy. I have used getting in the bath for relaxation also. Thanks for replying.

KatCarney · 07-04-2009, 02:25 PM

Quote:

Originally Posted by fairy2323

Biofeedback sounds really interesting. I think researching that will be my project for the weekend

Biofeedback is really fascinating. I first learned about it after the 9/11 attacks in New York. Needless to say, everyone in country was traumatized by the events, but children in the immediate area were beginning to have panic attacks.

The PC Freeze-framer was brought into schools to give kids tools for keeping their anxiety under control.

I started using the emWave when for some reason, I started getting anxiety issues before giving speeches. It worked like a charm.

Once you learn how to do it with the 'feedback', you can then learn to calm yourself without the aid of the device.

Tina Castle · 07-05-2009, 04:44 AM

I've been having panic and anxiety attacks since I was 6 years old. I used to just wait for them to pass, but when I was 16 I had a really bad one.

I freaked out and ran through the streets of my neighborhood screaming hysterically at 12 AM (on a school night) because my younger sister had left the house at 10 PM and was no where to be found (my biggest fear at the time was that she'd be kidnapped). Needless to say she came home right away, but the police were called and it was this huge thing. One of the officers was trying to scold me, but I had zoned out already because I'd been given a muscle relaxer.

Since then my mom has always medicated me with either a Vicodin or a Valium when I get to be too bad. Before my worst episode no one would pay attention to me. I figured it was normal.

So for me harsh medication is the way I calm myself when I'm having an attack.

Bethann · 07-05-2009, 12:43 PM

Ativan (lorazapam). After years of therapy to try to get a handle on accuate anxiety attacks, my psychiatrist and I concur it's unnecessary to suffer through them when there's a remedy easily at hand.

I've done CBT--helped with specific triggers, but then I would develope new triggers, done biofeedback--did absolutely nothing for me at all.

KatCarney · 07-05-2009, 02:19 PM

Quote:

Originally Posted by Bethann

I've done CBT--helped with specific triggers, but then I would develope new triggers, done biofeedback--did absolutely nothing for me at all.

There's no remedy that works for everyone...

I would encourage the OP to talk with her doctor about biofeedback...it's a non-invasive route that works for many people.

Some 'versions' use thermometers (I never quite got the hang of that style), but the computer version allowed me to really practice it and get with the program.

Bethann · 07-06-2009, 05:43 PM

Hey, if it works great. But I hate to see people suffer needlessly while overlooking well demonstrated treatments--while I was trying Biofeedback, I could not find nor could my psychologist offer any legitimate, double-blind studies (or even single blinded studies which would be easier to design) to support its efficacy in much of anything, although proponents claim it can fix anything from bipolar to dementia to ADHD. The FDA is currently taking an increasingly sceptical look at requests to approve these various devices.

CBT has a substantially better track record, in terms of multiple studies that confirm that for lower level mental health struggles (i.e. not bipolar, schizophrenia, etc.) it works equally as well or better than medications, including working much better than sleeping pills for most insomnia. Also, it tends to take a relatively small number of sessions to be effective in the long term compared to other forms of therapy.

That said, there's nothing to be harmed by using non-medical ways to relax, exercise helps me with lower levels of anxiety (not panic attacks or accute events), and when I'm having trouble sleeping, lavendar linen spray (although don't mess around with herbals without checking with your doctor).

PBLayzod · 07-06-2009, 05:50 PM

I've found breathing does the trick these days. The breathing I use now is something I picked up from a yoga DVD. I've found that if I can start the breathing as soon as start to feel anxious, I can keep it from escalating. There's also a book called The Relaxation Response that my husband has used with some of his older clients. (He works with kids.) My anxiety is pretty under control these days. If I were having a lot of problems, I'd move on to biofeedback and medication.

KatCarney · 07-06-2009, 05:54 PM

Quote:

Originally Posted by Bethann

The FDA is currently taking an increasingly sceptical look at requests to approve these various devices.

Biofeedback is a mind/body 'therapy' - not a 'device'.

From the Mayo Clinic:

Biofeedback: Using your mind to improve your health
http://www.mayoclinic.com/health/biofeedback/SA00083

Quote:

Originally Posted by Bethann

But I hate to see people suffer needlessly while overlooking well demonstrated treatments

No one was suggesting 'overlooking' anything.

I would encourage anyone struggling with anxiety to talk with their doctors about a treatment that is best for them.

amandah · 07-07-2009, 01:28 AM

Thank you all for replying. Breathing exercises can help a lot if I catch myself feeling anxious, before it gets really strong. I'm going to read some about Bio Feedback and the other solutions mentioned so that when I go to the doctor I have a little bit of information on it.

Tikki · 07-11-2009, 03:35 PM

I used to get terrible Panic attacks and "the end is near" panic attacks after my grandparents passed (first deaths i had to deal with ) when I was 15. They progressively got worse. There were certain stores i could walk in that would trigger it, not sure why. I tried to go to Kmart in Penn Station, NYC, after 9/11 (I was in the city for 911) and i would turn around and walk right out. Things took a turn for the worst when stress levels were very high, finishing my degree and working full time till midnight--and upstairs neighbors who didnt let me sleep!

Anyways, thats when I started taking Xanax (as need basis) and it seemed to work really well for me. almost instant calm. But I dont use ti anymore. Since seeing a naturopath and geting things little more in order, I havent had the need to use them. I was even able to go on a job interview without them!! Which is a big step for me. Also, since im semi-TTC, I really cant take it anymore either.