Over Coming Panic Attacks and Taking Control

@StarlitHappiness That is wonderful that you had such success managing your anxiety. I do something with breathing too.

While breathing naturally, silently count one on the inhale. One on the exhale, two on the inhale, two on the exhale...continuing up to 10. Then start at one again. Allow the breath to be naturally but belly breathing can be more relaxing if that is natural.

I also do yoga and practice mindfulness. They help me relax and I hope keep me out of having more panic attacks.

I like the self help guides to keep me on track. https://www.7cups.com/supportGuides/selfHelpGuides.php

@StarlitHappiness since you are a listener you may want to do the training guides. Same material but it shows you are doing listener development. https://www.7cups.com/listener/training.php

I deal with panic episodes too. A few months ago I started listening to a website called www.mynoise.net, and it has work great for me. It has soft calming things to listen to. One is called Binaural Beat Machine. That has really helped my heart rate.

@StarlitHappiness

thanks for sharing!

Its been quite a few years since I last had a full blown panic attack, until two weeks ago, the journey to work was somewhat different to what it usually is, id had a pretty rough day that day and of course lack of sleep doesn't help either, I'd spent the whole journey in deep throught whilst driving, big mistake....... Because I believe this triggered a full on panic attack.

Anyway, I kinda forgot for a while how to get through it, trying to place myself in the 'here and now' Locked in a car at 10pm at night surrounded by strangers just seemed to make the situation worse, I remember trying to use my five senses in the past, to get my mind focused again, eventually this worked, something kicked in and I managed to calm down and somehow slow my rapid breathing...my paranoia thoughts, my trembling body

so yeah, focus on what you can see, hear, small and touch, even if you are describing this aloud, it helped me focus.....

I think I have anxiety attacks, not full blown panic attacks, but I recommend hypnosis a lot. I like this guy Michael Sealey. I listen to his tapes. There's a part in hypnosis where you count down from 100 and you go to a deeper level of relaxation as you count down. I practice that when I'm more relaxed with the tape, and today I tried counting down from 100 when I had anxiety before a date, and it seemed to help.

https://www.youtube.com/watch?v=sGDUogJmrLA

I'm also working on acceptance, like repeating "it's ok. it will pass. it's just a physical sensation." Observing it like a train going by and thinking about what I will do after the date/interview/phone call.

Also repeating "I love and accept myself no matter what." "I love myself anxiety and all." That really helps too.

I have horrible anxiety when in vehicles. Whether I'm driving or a passenger. My biggest triggers are bridges and mountains. I haven't traveled over a bridge in years and I cannot drive myself over the mountain I live at the bottom of. The only way I can visit my mother who is only half an hour away from me is by making her come to get me or by having someone drive me. I have to sit in the backseat and play candy crush to get through the journey. If traffic is heavy or my mother is driving, I can barely contain my panic. I feel like I need to jump out of the car. I tingle all over, my hands sweat, I feel like I can't breathe. I'm so sick of not being able to jump in the car and just go. Even thinking about having to go on the interstate or over the mountain makes my anxiety amp up before I even get in the car. I drive over an hour to visit family because i cannot bring myself to travel the interstate. I could get there in less than 30 minutes if I would drive the interstate. I wasn't always like this, I used to live in Maryland and drove over bridges, through tunnels and on major highways like 495. I wish I could beat this. I just want to feel safe and comfortable. I just don't know what to do.