For me, I do several things. If I am in a situation where I know I will probably be more prone to anxiety (i.e. when I was in a school setting), I'd prepare myself. I'd do deep breathing in my car before class, bring water to drink to help relax my body, and chew gum to help keep my body distracted by "fidgeting." I'd also remind myself that I'm not stuck there, if anything were to happen, I can leave anytime. (Being in a classroom with a closed door can make me really nervous and feel stuck, but I just have to remind myself that I can leave if I have to, I'm not really stuck). I've found that these have helped a lot. If you get that feeling of an attack coming on, remind yourself that it will pass. A month ago I had the same familiar symptoms of a panic attack coming on, it's like I was just waiting for it to come on full-force. I talked to myself in my mind that I was going to have a panic attack, nothing life threatening, I've had them before and yes they suck, but I was not in immediate danger. While of course panic attacks are tricky and you really do feel like you are in danger, once I kept repeating that to myself, I was actually able to prevent a full attack from happening, and I was able to relax after that. I also have found that Xanax helps, but it can be very addicting so you'd have to be careful with it and monitored by a doctor.
__________________ "Most of our obstacles would melt away if, instead of cowering before them, we should make up our minds to walk boldly through them."- Orison Swett Marden
I have suffered with anxiety for years and I, too, get these "the end is near" panics. The thing that helps me the most is to get my mind off of it. It usually happens when I'm laying in bed, so I'll get up and get out of the house... surrounding myself with people. I hate being on medication, so my psych. gave me some options of release that don't include xanax. I used to cut myself to get the endorphins needed to calm down during a normal "panic attack" and my doc says that exercise and even masturbation or sex release those same endorphins. It sounded like a good idea but it's hard to get in the mood mid-panic attack.. but exercising really works..and your attack usually gives you the umph needed to really get the most out of it.
Theres something called SBR, Stop Breathe Refocus. It's helped me. You imagine a stop sign, or some image that you try to stop yourself from the panicking thoughts. Then you breath 4 count in, hold for 4, out for 4, and wait for 4. And refocus in some way, I do it with math- converting from binary to decimal and back again. May not work for you, but it does for me.
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Hi! I am exactly the same as you...if I feel any pain in my chest I think I'm having a heart attack or a blood clot, if I have pain in my head I think I'm having a stroke or I have a tumor, if I have pain in my leg I think it is a blood clot. I freak over everything and sometimes that leads to full on panic attacks where I very nearly grab my phone to call 911 because I think I am dying.
During my pregnancy I couldn't take Xanax like I would for panic attacks so I started using breathing techniques, which have helped a lot. I take Effexor for the anxiety but it doesn't help and I am thinking of coming off it. I've been feeling sick since my second trimester and so naturally I think I am suffering from a terminal illness even though I know I'm not.
So, in a nutshell....breathing techniques, mind/matter, and distraction work best for me. I wish I never had panic attacks but I know it is something that will be with me the rest of my life. Wishing you the best!
Mel
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Melissa (26) Roman-DH (28) Together 10 years
Married 12-05-08
Proud Mother of 10 year old FurBaby ~ Sisko (B. Collie)
Samuel Ethan was born May 15th, 2009
8lbs 4oz, 20.5 inches
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I've had panic attacks for 2 years. It took me a while, but what works for me is to close my eyes, breathe deeply, and recite a mantra I've made up for myself. I will say it out loud unless I'm at work or something. I say over and over "I'm ok, I'm fine, I'm safe, nothing is harming me." It may take a few minutes of the deep breathing and constant mantra repetition, but it works for me. I've even done it while driving (of course, with my eyes OPEN!! LOL). These haven't been so often or so severe that I feel I need meds. For me, part of what made them bad was that I felt like I was going to faint and throw up at the same time, and most of the time the attacks came on in public like work, the grocery store, and that caused more anxiety b/c I didn't want to have that happen in public. But once I mentioned to my therapist that I was having these attacks, she told me most people--even if they feel like they're going to faint or vomit--don't unless they're prone to that normally. That greatly relieved some of the anxiety, so now when I have an attack I know that at least I won't embarass myself in public, and I can get through them quicker.
I've never heard of biofeedback, I'll have to check that out, I don't know what it is.
