Panic/anxiety attack? What are some symptoms? (please read the details)?

I’m not really sure what’s going on … I just have this feeling something terrible is happening/going to happen. I feel like I can’t breathe. I tried looking anxiety/panic attacks up online, but I’m not really sure, and reading about all the symptoms (most of which I don’t have) isn’t helping me at all ….. Making me more worried
This sounds really stupid, and I can’t think of a reason to be worried, but I can’t shake the feeling. I was outside feeding our two dogs, it was dark, and I went inside the gate and called them. They were acting really weird, and not coming to me, they always get excited about food. I came back inside, and kind of tried to shake it off, thinking I was just being paranoid because I’ve watched too many horror movies. But I still can’t shake the feeling that something is really wrong.

Hi, sorry to hear you are feeling bad. Yes, you are experiencing panic attacks – they are usually accompanied by a feeling of ‘dread’ or that something bad is going to happen. Basically, you need to address the (unconscious) stress and anxiety in your life. The following steps should 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 speak to your doctor about taking a course or you can take a course for free online at: www.livinglifetothefull.com

3. Try relaxation exercise tapes (progressive muscular relaxation). They really make a difference if you practise often enough (i.e. twice a day). You can get free downloads online. E.g.: http://www.studentservices.utas.edu.au/counselling/audio_resources/index.html

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!

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