How Can You Calm Yourself Down When You Have Panic Attacks?
February 13th, 2010 by admin | Filed in Panic Attacks
So Ive been to 10 doctors all said i have anxiety and panic attacks because i was getting shortness of breath (have It Right now) and dizzy they gave me breathing test chest xrays ecg paps physical and blood work from the wrist to check oxygen and neurological with got a a+ so why can i stop thinking im dying and how can i control it a bit so i go to a doctor for the 11 time in the past 3 weeks also im seeing a physicist hes telling me its anxiety but how come i have shortness of breath still I’m 20 years old Any tips would help me alot
the doctor told me its all in my head am i dying ?
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Tags: anxiety and panic attacks, blood work, breathing test, chest xrays, doctors, oxygen, physicist, shortness of breath
i kind of went through this about a year ago. when i was 21 did something tramatic happen in your life a death of a relative of family or a something that would have caused you to be depressed. Mine was i just moved out of a home that i have lived in for 17 years but my panic attacks would happen almost all the time for around 3 months. Untill the doctors put me on a drug called lexapro, after around 2-3 months of taking the drug i stopped having panic attacks . so i stopped taking the drugs and didnt have anymore panic attacks. I just want to tell you i know what your going through and its scary but you wont die trust me i thought i would but i didnt. as for trying to make them stop without meds i cant help you alls i know is when i was alone they happend more frequently and when i was around family they would happen less, best of luck
Sit on your bed, cross your legs in front of you, breathe slowly in through your nose as deeply as possible, hold it to a count of 5, blow it out your mouth. Repeat that until you begin to feel relaxed. This is the early stage of Lamaze breathing for labor and it still works to relax the skeletal system and bring concentration and peace.
This may help: 1) Sit up straight and put your palms (facing up) on your thighs. 2) Curl your fingers toward your thumb until they meet. 3) Open your hand back up. 4) Cup and open your hand a little more slowly than you are breathing, and gradually reduce the rate. Your breathing will tend to synchronize with your hands, especially if you concentrate your attention on your hands more than on your breathing.
Another trick to slow the breath is this: at the end of your exhalation, exhale just a little bit more (only a little bit – it is very important to keep this extra exhalation tiny). Repeat about 10 times.
I have panic disorder and frequent panic attacks so I do understand how you’re feeling.
I use relaxation and deep breathing meditation to ease my symptoms.
When you feel an attack coming on. Consciously, slow down your breathing. Deeply inhale through your nose and exhale through your mouth. Keep doing this until you feel the symptoms start to subside. It usually takes me about 1-2 mins.
Another thing that can help is medication, if you want to go that route.
It is all in your head. My sister and I used to have anxiety attacks all the time. It’s all in your mind. Don’t stress too much. Don’t think about it at all. Pray alot. And Meditate. That’s what i did. I just did pilates and yoga and stuff. Get a massage or something. And just try to get it off your chest. I’m 20 also. You’re not dying. I used to think i was choking. Hahaha i’m totally fine.
I have been through panic attacks and have learned to control them in the last 30 years. The first time I had them I thought I was dying too and didn’t believe anything a doctor said. The best advice I can give is to try and calm yourself with deep breathing exercises. One thing to remember-the feelings you have are just that-strange sensations and won’t hurt or kill you. Try to remember that on the onset of a panic attack, the more you think of what is going to happen, the more you will bring on the sensations that scare the hell out of you and they just keep getting worse as you work yourself up. Just try to think of a peaceful place or something nice and breath through it slowly. The fast breathing that we do in panic attacks brings too much oxygen into the body and that’s what causes the racing heart, hyperventilation, and the other strange sensations that we feel. Try to talk yourself out of letting it get the best of you and in time you will learn how to control these things. I sympathize with you because I know how scary they are, but they won’t hurt or kill you. Good luck.
Try the 555 technique
5 slow deep breaths – count to 5 as you breath in and count to 5 as you breath out.
Relax, pray, think about whats really going on. You are not alone and there is an answer.
And NOOOO you are not dying!!!! It is just the adrenalin zipping around your body.
Your doctor can give you medication to calm you down, but I’d try natural ways first if I were you.
May be there are things going on in your life which need changing? Would it help to talk to a friend, pastor or counsellor?
I know its hard, but I’ve lived through it and can testify that there is light at the end of the tunnel.
Keep going… you’ll conquer it. Take care.
Hi, sorry to hear you are feeling so bad. I would really recommend you try Cognitive Behavioural Therapy. It works a treat for panic attacks.
Believe it or not, you’re in complete control of whether or not you have a panic attack – recognising that is the first step to overcoming it. The following steps will eliminate (or at least significantly reduce) your panic attacks:
1.Breathe properly – if you control your breathing, you control panic. As soon as you notice the signs of anxiety, check your breathing: breathe in slowly through your nose pushing your tummy out (to the count of 5 or so). Breathe out slowly and for a bit longer (to the count of 7 or so) through your mouth. Do not breathe rapidly or shallowly (in the chest area). This will soon restore the balance of oxygen and you will feel a lot better.
2. Cognitive Behavioural Therapy! CBT is proven to be the most effective thing for panic attacks, OCD and anxiety etc. It takes a bit of work, but it is super effective. (After 15 years of panic attacks, mine stopped completely). You can take a course for free online at: http://www.livinglifetothefull.com It has been funded by NHS Scotland and has had great results thus far.
3. Try relaxation exercise tapes (progressive muscular relaxation). They really help if you practise often enough. This site has instructions on how to do it without the tapes (and other useful info): http://www.cci.health.wa.gov.au/resources/minipax.cfm?mini_ID=23
With each step practise makes perfect. (i.e. practise the steps every day, not just when you are feeling bad). I hope you feel better soon. Best of luck!