How can you relieve anxiety and panic attacks?
13 May 2010
11 Comments
Tightness asked:
Sometimes I get them but I would also like to know if other people get them too. I know that people do but very few people are ever candid about it. I also get mild anxiety attacks when I’m in a very large crowd of people. Not that I am scared of people but I just feel very closed in around a bunch of people. I would like not hear about taking medication or seeing a doctor. Because what if there were no doctors or medications that you can take for it, Thank you and good advice is helpful.
Sometimes I get them but I would also like to know if other people get them too. I know that people do but very few people are ever candid about it. I also get mild anxiety attacks when I’m in a very large crowd of people. Not that I am scared of people but I just feel very closed in around a bunch of people. I would like not hear about taking medication or seeing a doctor. Because what if there were no doctors or medications that you can take for it, Thank you and good advice is helpful.
The only time I panic is (and don’t laugh) when I see maggots. Seriously, I can’t breath and I get all shaky and I start to cry. First of all I have to get away from the situation and then I had to learn how to breath properly. Try learning breathing technique’s and the power of your mind is amazing. Tell yourself that you’re ok over and over again. Good luck. I know what it’s like even if mine is just minor to some it’s real to me.
There is nothing really to cure it naturally- this may go away on its own, but if it does not, you may need to see a doctor for some anti-anxiety prescription meds.
Rigorous exercise. I had panic attacks into my early teenage years. Weightlifting and track helped get rid of them. It didn’t happen overnight though.
I suffer from anxiety/depression/panic attacks and I have learned that deep breathing definetly helps. Check out this website and there are also a couple other websites like this one if you dont seem to like this one, just search for “anxiety deep breathing excercises”
When you are in a situation where you feel yourself becoming anxious and\or on the verge of a panic attack, just stop everything that you are doing. Breathe slowly in telling yourself to smell the roses. Then breathe slowly out telling yourself to blow out the candles on a birthday cake. Whether you feel like it or not, force yourself to smile and hold it. Tell yourself that you are where you should be right now and you are quite happy to be there. See the panic ebbing away from you like the tide going out. Smile. Breathe slowly in and out. Calm and serene. Everything is fine.
Each time you practice this, it will become easier and easier until you reach the point where it becomes automatic and eventually your panic attacks will cease altogether.
Good luck.
I remember having a panic attack twice in my life.
In my situation the panick was due to anguish, at that time I didn’t know realy what I was gonna do with my life, I mean no Job, no girl, no money….. it was about 3 in the morning, so I went out for a walk and tried to calm down but it didn’t work.
Whay I can suggest is to talk about this to a very close person who can deal with your panick when it occurs.
Call for help, express it in a way that makes you feel relief, after all it’s just a feeling, so feeling counter feeling.
Don’t worry be happy!
I’ve been diagnosed with anxiety disorder since being a teenager. Other than medications, I have found that deep breathing techniques will help. During the onset of an anxiety attack I will also remove myself mentally and remind myself that this is in my head, I will not die, and it will subside. Many times this helps to calm me and the anxiety will leave.
I don’t think you should be afraid of the drugs or going to the doctor. A lot of people have been helped that way. I should mention that I’m a huge hypocrite for saying that, though, as I’m scared to death to take any meds they prescribe for me.
But there are other ways of dealing with it, too. Exercise has been mentioned, and that’s a really good one. The deep breathing doesn’t seem to do much for me, but I’ve read that a LOT of people are helped by it. Other forms of meditation have been helpful for me.
The answer you may be looking for is Cognitive-Behavioral Therapy (CBT). It helps to identify what triggers your panic, and teaches you ways to out smart it. Anxiety is a mental “disorder” that some smart and creative people have when they get into a bad frame of mind, basically. The smarter and more creative you are, the worse it can become. Over time you develop traps for yourself, and they can be hard to get out of. CBT seeks to retrain your thoughts to the point they’re automatic. It’s not brainwashing by any stretch of the imagination. It’s simply teaching you to take a step back so you can realize what you’re doing to yourself and get the jump on it.
Well, that’s a simplified explanation, but I feel it’s pretty accurate. There are some free courses on the internet that don’t even try to sell you anything.
In the meantime, you’d probably do well find a forum for support. Anxiety/Panic can cause an incredibly wide range of very real physical symptoms, and it’s often good to read what other people are going through. Helps with perspective, I guess. If you don’t find a forum, possibly there is a group in your area you could join?
Deep controlled breathing, slowly in through your nose and out through your mouth. Sit in a comfortable chair or lie on a bed and clench your fists really tight, then let go, do this with all the different parts of your body starting with your toes and feet, up your legs, your bum, your shoulders, your neck, your eyebrows, your mouth. Keep doing this until you calm down. It will work. Put on some soft gentle music if that does it for you. Turn the TV off.
A panic attack is a “real” experience and a frightening one. It is a physical response to the mental stimulus of feeling threatened–”fight or flight.” It can be a response to what you are actually experiencing at that moment, but many, many times it is a manifestation of constant , free-floating, usually denied anxieties in regard to the well-being of the physical body or “true self.”
If possible, take a break from being in crowds. Why put yourself in situations where you are uncomfortable? Come to think of it, historically speaking, crowds have always been problematic—definitely not condusive to inner calm!
If it is a question of social life, there are many opportunities to interact with people face-to-face, and true friends and family should not mind spending quality time with you in quieter, less overwhelming environments.
Carefully and honestly consider what places/circumstances give you a feeling of safety, where you can give your vigilance a rest. Take yourself there if you can. Carefully and honestly consider why you feel safe there in contrast to other situations, and if there is anything you feel anxious about continuously, no matter where you are.
I hope that your home is a safe place, a place where you can do this. If it not, it is crucial to identify why not and consider how to change the situation or leave it.
In my opinion, it is almost impossible to address other issues if you have anxieties about the place you sleep. You must have regular sleep when your body and mind can rest and process the day’s imput. Dreams are essential, even unpleasant ones. They can give you real awareness and insight about how you feel about things.
When you feel safe/empowered in your “nest”, you can consider other components of your life, like work environment, social life, love life, career choices, spirituality, etc. with the same honesty and scrutiny.
If at all possible, use self-examination rather than drugs. Most anti-anxiety drugs are addictive and expensive and will dull your perceptions.
If you decide to speak with a doctor or therapist, tell them up front you do not want to take drugs. You are employing them; be adamant; tell them if they do not want to work with you without drugs you will find someone who will ,and stick to it.
I wish you the best.
Breathing exercises do work to an extent when you panic. To me an anxiety attack & panic are far different as I have both and depression, I see a therapist who has taught ways to deal with this but I am a med believer as long as its the right stuff and helps. I take Efexor for anti-depression and Xanax if I need it. I always get weird in a crowd of people I always have I hate malls especially at X-mas I won’t go in one!! So I know how ya feel that its normal. It’s hard to see a Dr. and not be prescribed some kind of meds. It’s good you don’t want them, but you may need them. Good Luck
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