How have you dealt with panic/anxiety episodes?

[lizziegrace]

Not asking for medical advice since I'm dealing with it along with my doctor's help. He changed meds and it's not pretty and today's a real kicker so far.

What has worked for you?








on edit - I obviously can't write coherent sentences right now.

[lightningandsnow]

1. Breathe. Keep breathing.

I've had panic attacks a few times, and if you concentrate on taking slow, deep breaths, it helps.

[irish.lambchop]

2. Boy have I ever!

I thought my first panic attack was a heart attack. What worked for me: was on meds for 9 months and seeing a counselor at the same time. Once I learned to step outside myself and recognize the onset of a panic attack, what worked (and still works) best for me was to go outside - immediately - slow, deep breaths, and a calm, reassuring chat with myself - if that makes any sense. Have been off the meds for some time, no more counseling and very few attacks.

[BelleCarolinaPeridot]

3. Breathing ... meds ... going to a quiet place .

Boy do I ever know what you are going through.

[lizziegrace]

6. I finished a prescription for steroids I got when I was sick

the withdrawal and agitation those drugs cause has escalated my anxiety. I feel as if I'll come right out of my skin...

In our family it's genetic. My grandfather was depressed and an alcoholic. My daughter's suffered for 10 years now and on her father's side, there's depression and anxiety issues all around.

I'll call my doctor on Monday and see when I can get in for a referral. This is bigger than a GP can manage.

[zanne]

4. If you're having an especially bad day...

This is something I use only if it's urgent. I either wear several rubber bands around my wrist or, in dire cases, a hard bean or something like it in one of my shoes. I've discussed it with my therapist, who actually thinks it's a good idea, so you don't have to worry about being too weird. The physical pain helps me distract myself from the panic and doesn't injure me. Best of luck. You're not alone.

[BlueIris]

5. Welp, if you're still experiencing episodes, you still need the medication.

And a new doctor, if you ask me. But since you didn't...do you live near a natural/organic foods store or a mainstream grocery store that sells some natural food items/supplements? If so, call 'em up and see if they carry Bach's flower essences (or just ask for "Rescue Remedy"). Homeopathic remedy for stress. They won't put your neurotransmitters back in place, but they may help soothe you through the adjustment reaction you're having to the new meds. Hopefully that can buy you some time to find another provider.

[lizziegrace]

7. Thank you

I'm allergic to everything except maple trees and feathers. I have to be very careful about plant-based remedies but will definitely look into it.

:hug:

[BlueIris]

10. For the record, they're hypoallergenic. Then again,

I have an unusually strong reaction to Bach's stuff. So I understand your caution. I'm usually the first person in the room to point out that homeopathy isn't "nothing." It's a foreign agent, you're putting it in your body, it can potentially have a ginormous effect on you. However, the theory behind the efficacy of flower essences is that they are made of the plant's energy not the plant itself. Don't know if that helps you. They don't replace meds, but I've used them successfully to maintain balance in my life when meds and lifestyle adjustments alone weren't getting it done for me.

[BlueIris]

8. More information about Bach's stuff:

http://www.bachcentre.com/centre/remedies.htm

Yes, I know this sounds like b.s. hippie crap, but they can help with some emotional problems, including anxiety.

[lizziegrace]

9. Thanks everyone - I've got to pack

Lelapin and I are going to a memorial service for a member of our extended family. None of my immediate family can attend these, so I'm the designated representative... :(

Have to iron my suit.

:hug:

[SPKrazy]

13. good vibes to you lizziegrace

and God bless you :hug: and Lelapin today and every day, you are good people.

[SPKrazy]

11. relaxation training so that when it hits

it becomes more second nature to breathe and focus

meditation

klonipin
paxil or now lexapro
are meds that i take (was paxil and now lexapro) for anxiety
exercise

also lizzie with your breathing problems, you are prone to anxiety and the breathing control is very important.

try breathing through a straw for 5 min, then 10 min, or however long you can stand. It helps the brain realize that it isn't going to run out of air easily.

Also the meds that are used like in your nebulizer, prolly albuterol or steroids, can both be excitatory to the nervous system and increase the likelihood of anxiety.

moderate or eliminate caffeine unless you are prone to bad headaches, then just limit it a lot. (high doses of caffeine can set off panic in prone individuals)

psychotherapy, especially cognitive based ones are good for helping a person change their thinking to help them cope and fare better or even stave off panic.

The critical part of panic occurs at the front end, if one can distance themselves from their symptoms and not "panic over the panic" then the critical part is self limiting.

Thinking fuels feeling and in a sense we are what we think and at least feel what we think.

good luck...

I come by panic and generalized anxiety honestly, my mother and my grandfather both had it. So genetically I'm prone to respond more sensitively to my own adrenalin.

The other part of that is learned behavior, my mother, god rest her soul, always felt the world was basically a dangerous place and there was much to be feared. That was learned and unlearning that takes time. (I'm sure she learned it from her family and so on and so forth so not blaming here)

:hug: :hug: :hug:

breathe lizzie breathe

[lizziegrace]

14. Thank you S....

:hug:

It also doesn't help when it feels as though the universe is always gunnin' for you.

x(

I was in the middle of PTSD therapy (violent relationship) and the center found out I'd moved out of the county and kicked me out. Problem is, I still work in that county and to see someone where I live is a 1 1/2 hour round trip which I *know* my bosses would not approve.

Okay, breathing...

[Eurobabe]

20. Kick caffeine

and try Klonopin. (I also have auto-immune thyroid disease and am on thyroid medication) But a small dose of Klonopin every day has made my life wonderful again. SSRI's messed me up, once I got back on my thy-meds in 2006 I felt alot better.

[debbierlus]

12. DBT therapy: It works!

See if there is a dialetical behavior therapy group in your area & attend it. It is enormously helpful in giving you real skills to manage the moment & manage your life.

Also, anxiety groups. Yoga.

I feel for you. My fiancee suffers from pretty bad anxiety & it is tough card to be dealt.

Good luck

[Hatchling]

18. Absolutely!

Using DBT has made my panic attacks go away and it has lessened my anxiety. The training can be translated into just about any problem you have.

[zanne]

21. What is it? nt

[Hatchling]

22. I did a quick google on it.

The wiki entry is a place to start:

http://en.wikipedia.org/wiki/Dialectical_behavioral_therapy

It helps you develop coping skills that actually work, i.e. "specific skills that are broken down into 4 modules: core mindfulness skills, emotion regulation skills, interpersonal effectiveness skills and distress tolerance skills".

You'd get a lot more information doing a search on "dialectical behavior therapy".

[Adsos Letter]

15. breathing, exercise

[catmandu57]

16. Some times i get too stoned

I think I've developed an intolerance to reefer, because I'll go into a full blown panic attack if I smoke too much. I've found that if I sit by the house plants and breathe in the o2 it has a very calming effect.
Now I just stay at the dining room table next to all the plants and limit my intake, but fresh oxygen seems to help.

[graywarrior]

17. Hypnosis.

I was taught self hypnosis.

[helderheid]

19. One thing that helped me was to recognize that they were panic attacks and they WILL pass. That

usually helped calm me down.

[Chovexani]

23. Pranic breathing does wonders for anxiety

There's a couple of different methods. If therapeutic breathing isn't something you've done before, I suggest starting out with Empty Retention and building up to the other methods.

Empty Retention:

1. Do abdominal breathing (meaning, use your diaphragm).

2. Inhale slowly and retain for one count.

3. Exhale slowly. Retain your breath for one count before inhaling.


7-1-7-1:

1. Do abdominal breathing.

2. Inhale for seven counts and retain for one count.

3. Exhale for seven counts and retain for one count.


6-3-6-3:

1. Do abdominal breathing.

2. Inhale for six counts and retain for three counts.

3. Exhale for six counts and hold for three counts


The 6-3-6-3 method is my preferred one and does wonders. I third or fourth the recommendation of Rescue Remedy, too. I carry a little spray bottle and when I have an attack, a couple of spritzes are good for immediate relief.