Can anybody offer me any advice with coping with panic attacks?

I am suffering from quite bad ones, and they are starting to affect my life. They are so distressing me and keep making me think I am going to die or that I am going crazy. They are both mentally and physically draining. I am medication for them, but this makes me drowsy and lightheaded, and often nauseas. I have started to avoid going on nights out as I am scared that I will have another.Can anybody offer me any advice with coping with panic attacks?
I used to have panic attacks, so I know how scared you must feel. I would get them randomly and (it seemed) for no apparent reason. I have gotten them in restaurants, in school, and even while driving. Here is what I started doing to help cope:


I never took medication. It tended to make things worse for me. I have found that the fear of the panic attack is from suddenly feeling like you are no longer in control. But the thing is, you are! You have now experienced panic attacks so you KNOW how they feel. Therefore, next time you feel one coming on, say to yourself: ';This is just a panic attack. This is my body reacting to a threat that is not real. It feels real, but it is not real. There is nothing to be afraid of.'; Then I would reiterate to myself the TRUTH of the situation I was in, for example: ';I am having a panic attack but all that is happening is that I am in a restaurant. I am sitting in a chair. There is nothing bad happening. There is nothing to be afraid of';. I have found that the more you tell yourself that you KNOW you are having an attack and that you do not have to be controlled by it, the better you feel. It also helps to tell yourself the things that are true and safe about your surroundings. Your mind is a VERY powerful tool. Now all you have to do is get it working FOR you and not AGAINST you. Ever since I practiced the above techniques I have gotten fewer and fewer attacks. And when I do get one, I'm much better at making it go away! The key is, DO NOT GET SCARED OF THE ACTUAL ATTACK. This just makes it worse as your body goes into ultra panic mode! A panic attack won't kill you! You will be just fine! Best of luck hon!Can anybody offer me any advice with coping with panic attacks?
there's a great book called ';the anxiety and phobia workbook'; which really helped me a lot
Here is a very good website, with a forum to help you meet people who are in the same boat.
How can I help myself?





Your panic attacks are likely to make you feel out of control and dependent; the victim of your bodily reactions and outside circumstances. The first step along the road to recovery is recognising that you have the power to control your symptoms.





Take control


Start by really looking, in detail, at your panic attacks. When did they happen? Where were you? What were you thinking? See if you can identify particular thoughts that trigger a panic reaction.





A number of experts have emphasised the need to accept the panic attacks when they occur and that it may in fact be most helpful if you try and ride out the attacks to learn that no harm will come to you. This may sound strange, but fighting them only increases your level of fear and allows your panic to take on tremendous proportions. Accept that a panic attack is unpleasant and embarrassing, but that it isn't life-threatening or the end of the world. By going with the panic, you are reducing its power to terrify you.





Creative visualisation and affirmations


Creative visualisation and affirmations are techniques that may be helpful. You can use them to re-train your imagination and to get yourself moving in a more positive direction.





Many people who suffer panic attacks have a vivid imagination, which they use to conjure up disaster, illness and death. You can train your imagination to focus on situations that give you a sense of wellbeing. You can imagine you are in a place that symbolises peace and relaxation for you, such as drifting on a lake. You can practise this anywhere but, until you have got used to doing this, try sitting in a chair with your limbs as floppy as possible, and think of calming images.





You can use visualisation to focus on situations that you fear. Imagine the situation and speak positively to yourself: 'I am doing well', 'This is easy'. These simple, positive, present-tense affirmations are messages that you can say silently or out loud. These techniques do not provide a quick fix. If you have been used to thinking negatively, over a long period of time, you will need to practise every day. You may then gradually notice positive changes in the way you think of yourself and others.





Assertiveness


You may be having panic attacks because there are aspects of your life that are undermining your confidence. It may be useful to look at your family life, your job, and so on, and identify changes you would like to make. If you feel trapped in a situation, and find it very difficult to express your true feelings (to say 'no' or to set proper limits in relationships, for example), you may find assertiveness training helpful.





Learn a relaxation technique


If you habitually clench your jaw, and your shoulders are up around your ears, this will generate further tension. Relaxation techniques focus on easing muscle tension and slowing down your breathing. It helps your mind to relax. (See The Mind guide to relaxation.)





Breathing


Hyperventilation (over-breathing) commonly leads to panic attacks. Many people get into the habit of breathing shallowly, from the upper chest, rather than more slowly from the abdomen. Put one hand on your upper chest and the other on your stomach. Notice which hand moves as you breathe. The hand on your chest should hardly move, if you are breathing correctly from the diaphragm, but the hand on your stomach should rise and fall. Practise this breathing, slowly and calmly, every day.





Diet


Unstable blood sugar levels can contribute to symptoms of panic. Eat regularly and avoid sugary foods and drinks, white flour and junk food. Instead, choose complex carbohydrates, such as potatoes, rice and pasta. Caffeine, alcohol and smoking all contribute to panic attacks and are best avoided.





First aid


If you are having a panic attack, try cupping your hands over your nose and mouth, or holding a paper bag (not plastic!) and breathing into it, for about 10 minutes. This should raise the level of carbon-dioxide in the bloodstream and relieve symptoms.





Other first-aid tips include running on the spot during a panic attack. If you feel unreal, carry an object, such as the photograph of a loved one, to anchor you in reality, or finger a heavily textured object, such as a strip of sandpaper. You could also distract yourself, by trying to focus on what is going on around you.
Relaxation therapy is the best way to manage them. Yours sound bad. See if you can get your doctor to refer you to a clinical psychologist.
hi i also suffer from panic attack very badly its horrible you feel like screaming go away, but what go away!!!! its a emotion that your trying to make go away, well,it can be anything really and often find it hard to pin down exactly what it is your terrified of.you just know you have to get in or get away. but again from what. some people start by avoiding asda then marks and spencer then the corner shop. a lot of people will say pull urself together but that easily said than do.panics are always based on what ifs and supposings that. this lovely person help me alot. iam on my own with 4 young kids. i hind what he said to me really help me. alot of it is self help but never put urself down its not ur fault it just1 of them things.the person how help me said alway stay in the moment and slowy it will fade i know it scary but it does fade if you carry on running the feeling will start getting bigger. for agreat many people, panic attack are laeding their emotional lives like a pressure cooker.try by telling people how you feel if some1upset you tell them and so on.when you feel a panic coming on say right iam feel panicky but iam ok with acknowledging the panic you will start calming down if you ignore it,it will get worse. take care and good luck. if all you do is read the highway code and the manuel youll never crash then again youll never drive either.
try not to stop going out as this will reinforce your feelings of having a panic attack, and keep telling yourself, you will not die from a panic attack, look at the website below for strategies on coping, Good Luck.
Panic attacks are all based on a fear of how they cause you to feel, nobody ever died of one as far as i know and u will still be here when the attack has passed, i had em for 11 years and learned to kick em by inviting them and breaking the fear of them, i laughed at them and openly invited them by saying ';come on then'; after that they stopped cos i had burst the fear bubble that was the gas pedal.
I suffer from panic attacks, anxiety and bipolar depression.


I try to work through my panic attacks by just letting it wash over me. It always ends quicker that wat rather than fighting it.





Good luck.
I say this. Do not worry you are growing my friend. http://www.youtube.com/watch?v=V3oz9S84u鈥?/a> G
you need to learn some relaxation and breathing techniques...to go along with the medication..perhaps your surgery can recommend a therapist to equip you with these techniques...
nooo dont stop going out thats the worst thing to do, because then your letting the panic win, i have them to :)


i find it helps to have a plan incase you wanna escape quickly like go to pubs not clubs etc. dont drink caffiene because that makes the attacks worse, water is good :)
See my other answers about anxiety.


You may also need to switch to Klonopin. Klonopin causes less side effects and is very effective for preventing panic attacks. I am guessing that you take Xanax.
Did you have a traumatic experience some time in your life? if so you need hypno-therapy, see your Doc first
i can help. i suffer as well....


first thing's first. see what you can do about changing the med. if your doctor can't seem to find anything less sedating, then take your current one at bedtime.





ok...when you feel it coming on..stop what you're doing, dont run from it. try to identify what is triggering the attack. dont make any sudden movements. remember that although what you are experiencing is highly uncomfortable you are in no danger. try to remind yourself that it will end as abruptly as it began. be calm. be patient.





anything you have to do during the attack should be done slowly, as if the slightest move or shortest word are thought out and deliberate. Fake peacefulness. you will not feel it(calm), initially, but acting calm actually has a calming effect.


concentrate on your breathing which should be deep and purposeful. if you have the opportunity to excuse yourself, do so. this will give you the time to collect. if you cant, make sure all of your actions are slow, planned, deliberate. do not do anything on a whim, do not run, yell, scream (or any of the other things you want to do during an attack).





while you're not having an attack, think of the things you could do during one to lessen the anxiety. when the attack hits, you will have a plan....implement that plan,,,,slowly, effectively. it works.








peace, love, prayer
iyer babe, go the doctors n tell them what the medication is doin to ye, i used to have them, i hope your alright, if ye wanna talk, contact me ok xxx