Ways to cope with panic attacks/panic disorder?
Hello everyone im new to 7cupsoftea and would like to get some advice/tips on how to cope with panic attacks. Any response will be appreciated.
Okay so I didn't even know that what I was experiencing were panic attacks until my visit to the ER the 19th of this month. Before that I was misinterpreting all my symptoms for health issues. Anyway so it turns out I've had this anxiety for a while now and never really noticed it. It wasn't until after finding out about it that I took a better look at my life and realized that I had spent the past 9 months going through some pretty stressful events (breakup/new house/new jobs/quitting Marijuana cold turkey/lack of friends
/financial stress) and am now trying to heal myself in as little time possible because I really need to get my old life back and a job. I can't sleep well, I can't eat well, I often can't even carry out full conversations, I'm living in fear.
I don't want to drag this out too long so I'd just like to ask: has anyone cured their panic disorder/panic attacks without medication? How long can it take? And what are some ways I can relieve myself of the anxiety till my first psychologist appointment Friday of new week? Oh, and does acupuncture work for this? I'm afraid it might induce another panic attack, even medication I was prescribed to RELIEVE panic attacks has induced panic attacks BOTH TIME I took them. Anyway please help some advice please? 😓
What do you panic attacks feel like? They are all different. Mine is hyperventilating and a weird radiating feeling around my heart and I feel very frantic. For me personally (iI also found a medication that works for me). I have a necklace I wear that I can fidget with. I message my heart and do really deeps breaths. There are also some fantastic great free stress meditation apps you can get to get your out of the panic quickly.there is a breathing exercise too that can be helpful. I can't remember it but it is something like the 8-5-2 technique (3 numbers I can't remember which. Google has the abswers). Something to take my mind off like game apps or youtube or something.
Ok the apps CALM and Moodtools are fantastic and quick and easy to use. I have used them.
And the breathing technique is. It is great for sleeping and calming
https://www.drweil.com/drw/u/VDR00112/The-4-7-8-Breath-Benefits-and-Demonstration.html
Thanks I'll make sure to download those. Yeah I get a lot of different symptoms and they tend to vary sometimes i just go what feels like hours with this choking feeling in my throat like if my thyroid is swollen due to the anxiety or my heart beating rapidly and my breathing impaired. I just want to feel like I will get over them for good. By the way which medication did you find? I've just been using natural herb and essential oil products to help me calm down.
Ugh that is awful. I get it. I was teaching through 7 hr long panic attacks. The meds that work for me is Lorazapam (also know as adavan). I use essential oils and such too but sometimes they are so strong. Something else I used last time which worked really well is the 5 sense activity. You can do it anywhere and it really worked for me. Google it to make sure I have the right order but you name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and one thing you can taste. It takes focus off the anxiety.
I just want to add that I use the CALM app. I also use SAM, which is an app that helps you relieve and track anxiety. Awareness and deep breaths help me a lot. Best of luck! :)
Thanks papaya :) I'll look into both
I am going to look into SAM
ALERT TO EVERYONE WHO SUFFERS FROM PANIC ATTACKS!
First things first... You are not alone! I too suffer from panic attacks. Some important things to keep in mind are that (1) Not everyone's panic attacks are the same, and (2) People can have VERY different triggers! If you feel like you don't fit in somewhere, THAT ISN'T BAD... No one is exactly the same.
Anyways, I recently came upon a method of calming down when you're having a panic attack. I've tried it, and it really works for me!
When you feel yourself begin to panic, and you feel like your losing control, go through this list, in your head or out loud, it's up to you.
(1). First five things you can SEE
(2). First four things you can TOUCH or FEEL
(3). First three things you can HEAR
(4). First two things you can TASTE
(5). At least one thing you can SMELL
You don't have to stick to the order or stick to the numbers. The idea is that by going through these things, you assure yourself that you are in fact HERE, everything is REAL, everything is OKAY, and you are not going crazy, losing control, or dying. This really worked for me. I get spontaneous panic attacks, meaning sometimes I just get them for no particular reason I was in the truck with my dad. We were driving home from church, I had nowhere to go and I was having trouble breathing, the world started "blurring", and I was COMPLETELY panicking. I don't even think I made it to the last one! By 3 or 4, my panic attack was already in cool down mode. So, try to store this away in your memory for next time. I think you'll be glad you did.
A friend of mine actually told me about this on Sunday and I LOVE it. I use it a lot when I'm driving.
