4 Comments »

v1rag0 said:
Try deep breathing, progressive relaxation, and meditation.
# 5 August 2010 at 1:21 pm

Sunshine said:
Whats helped me is ignatia on empty stomach and an hour later take theonine.It costs and you get it at whole Foods market Good luck!
# 6 August 2010 at 4:20 am

emilymcquagge said:
just know that no one has died from a panic attack and that it’ll go away in a few minutes. just keep saying that over and over in your head. you do need to go to see a dr. just to make sure its not something more serious. if you can’t go see a dr. because of money, see your school nurse or guidance counselor.
# 7 August 2010 at 7:28 pm

shaneris5 said:
View the techniques for control of anxiety/panic attacks, in section 8, at ezy build, below. Begin, on this first occasion, only, by holding your breath for 5, or 10 seconds: this will give you the confidence to realise that YOU CAN CONTROL YOUR BREATHING, but not pass out, or die (your autonomic nervous system resumes breathing, if you become unconscious). Advice from a published psychiatrist on controlled breathing: (1.) Get a clock, or watch with a second timer. (2.) Practise for 5 minutes, 4 times daily, until proficient. (3.) Take a small breath in, and hold it, for 6 seconds. (4.) Think to yourself: “RELAX”, just before breathing out. (5.) Try to feel a sense of releasing tension, as you breathe out. (6.) Breathe in for 3 seconds, then out, for 3 seconds. Try to make your breathing very smooth, and light, as you breathe in through your nose, and out through your mouth, or nose. (7.) For the next minute, continue to breathe in, and out, every 3 seconds. (8.) Go back to step 3, at the end of the minute, and proceed through to step 7, doing this for 5 minutes. Use this at the very first sign of a panic attack starting, or any time you feel anxious, or tense. Similar, but simpler advice, from a clinical psychologist is to breathe in to the count of 3: (one thousand one; one thousand two; one thousand three) each takes around a second to say to yourself, in your mind. Then breathe out to the count of 3. Repeat, until it begins to take effect. Understand panic attacks, and what triggers them, in your life (if it is unresolved anxiety, or stress, see sections 6, [page N first] or 42, [page i first] respectively).
The paper bag method also works for most people, but is not suited to all circumstances, such as driving, or playing sport. Another alternative is psychotherapy, to address its fundamental cause, which is usually anxiety; read section 1, and examine the & websites, and use the locators to find a therapist, (and phone book, but only if necessary). I used to suffer from panic attacks, until I questioned what had changed in my life, at, or just before that time, to trigger them, which is enough for some people. Visualise as vividly as possible, a large, red, flashing, “STOP!” sign, and/or possibly a stern faced person wagging an index finger at you in a negative manner, then say to yourself as forcefully as you can, even aloud in a big voice, if alone: “I know this tactic: GO AWAY FOR A WHILE !!!” You may want to us either: “ruse”, “ploy”, “game”, or “trick”, instead of “tactic”. It usually takes 30 – 40 repetitions, for most people, to establish a new habit. I also suggest that you learn, then practise the controlled breathing technique, until competent, then employ it, at the very first sign of a panic attack.
Practice one of the relaxation methods in sections 11, 2, 2c, or 2i, daily, and when needed. Also, give the EFT a good tryout, to see if it helps you. There is also a version for use in public places, (if you like, you can claim to have a headache, as you massage/lightly tap your temples, but you would then be restricted to subvocalising – saying it to yourself in your mind). Sections 53, and 2, 2.q and 2.o at * also refer: “Even though I sometimes suffer from panic attacks, I deeply and completely accept myself.” Note: the controlled breathing only helps with the symptoms (as do medications/herbal remedies): you need to address the underlying cause, which requires some form of therapy, and Cognitive Behavio(u)ral Therapy has been shown to be effective. Imagine that the cause of your panic; your anxieties, fears, your self doubts, self recriminations, all the agonizing “I’m-so-Stupids”; every painful “I-can’t-do-it” are huge raging, hurtful bulls snorting and charging at you. You see them coming at you and you hold out your red matador’s cape at arms length and simply let them charge right by.
# 8 August 2010 at 11:52 pm

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