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Old 02-03-2015, 03:39 AM #1
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Default Panic Attack Strategies

Hi guys,

I've been going through a lot of attacks lately, ranging from "OMG take me to the emergency room" to "it's there but it'll pass soon"

I just had one a while ago and while it was happening, I focused on my breathing which sort of helped but it still wouldn't go away, in fact it worsened at times.

Then, I attended a meeting with a co-worker and it was still there (was hell trying to focus AND discuss matters). But the topic got interesting and I got all animated and the "feeling" went away.

This got me thinking, my trigger is the fear of a heart attack. So ANY sensation on my limbs, chest, head would set it off. That's all physical.

My original strategy was to tackle it head on, meaning physical as well. It would pass but it would again take long or worsen at times.

Now I understand that if my trigger is physical, my focusing on the physical would AMPLIFY whatever I'm feeling, thus giving the "feeling" more ammo or power.

So I'm modifying my strategy;

1. Acknowledge the feeling
2. Put that feeling aside - not forget but rather, put it in a compartment in the corner of your mind
3. Preoccupy yourself - this is tricky because there are so many mental barriers already.
4. Continue till your mind is totally off it

I'm not saying this is for everybody but the idea is, if it can be turned on just like that, it may also be turned off just the same.

The trick is to find the right mental/thought pattern to turn it off.

But of course, if symptoms worsen see a doctor or get help.

What are your strategies for coping?

Regards

lors

Last edited by lors; 02-03-2015 at 05:07 AM.
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Old 02-03-2015, 07:00 AM #2
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Default Re: Panic Attack Strategies

I use breathing techniques to help me through. Here is the one I use. It takes practice so you have to practice when you are not having one so you will be ready when you do.

Take a deep breath in through your nose to the count of 4.
Hold your breath to the count of 7.
Exhale through your mouth to the count of 8.

I do this 10 times to relieve anxiety symptoms. It takes practice.
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Old 02-03-2015, 07:12 AM #3
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Default Re: Panic Attack Strategies

Interesting. I think I'll try that next time.

I usually just breathe deeply and slowly. Unfortunately, it can also result in hyperventilation and the end result is...light headedness, dizziness, numbness in the face, tingling...lol
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Old 02-04-2015, 04:32 PM #4
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Default Re: Panic Attack Strategies

Quote:
Originally Posted by lors View Post
Interesting. I think I'll try that next time.

I usually just breathe deeply and slowly. Unfortunately, it can also result in hyperventilation and the end result is...light headedness, dizziness, numbness in the face, tingling...lol
I think Gayle was right, it takes practice. Deep, slow breaths shouldn't be resulting in hyperventilation...
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Old 02-04-2015, 05:30 PM #5
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Default Re: Panic Attack Strategies

Quote:
Originally Posted by mountain human View Post
I think Gayle was right, it takes practice. Deep, slow breaths shouldn't be resulting in hyperventilation...
Yeah, the problem with me was that I didn't regulate my breathing.
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Old 02-04-2015, 08:54 PM #6
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Default Re: Panic Attack Strategies

Another thing that seems to help is humming. It alleviates the chest tightness feeling in my case.

What it does (for me) is the reverberations from the humming creates another feeling in the chest while also regulating the exhale.
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Old 02-05-2015, 06:01 AM #7
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Default Re: Panic Attack Strategies

Someone on PC recommended letting your body go limp, like a noodle ... that anxiety cannot escalate when you are in that state. It is also easier to breathe correctly when you are in that non-tense state. I've tried it several times and it halts the panic for me.
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Old 02-05-2015, 06:21 AM #8
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Default Re: Panic Attack Strategies

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Originally Posted by Little Lulu View Post
Someone on PC recommended letting your body go limp, like a noodle ... that anxiety cannot escalate when you are in that state. It is also easier to breathe correctly when you are in that non-tense state. I've tried it several times and it halts the panic for me.
I recall once when I was in the middle of an attack, I noticed I was subconsciously tensing my neck amd shoulders - obviously this was making things worse.

Then I started relaxing and things got better.

It's so ridiculous how we're essentially just freaking ourselves out. Utterly ridiculous.

Anyway, there's this other meditation method that does the same thing. You tense and relax each body part starting from your toes, fingers then moving inwards centrally till you get to your neck. Some even tense their eyebrows.

You'll be surprised which parts you notice start out tense already. What's nice is the relief you feel once you relax them.
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Old 02-06-2015, 04:22 PM #9
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Default Re: Panic Attack Strategies

Was able to fend off a couple of attacks.

One was the other night but - with beer and friends haha. After the 2nd bottle it was all good.

2nd one was yesterday. Slow inhale + slow humming exhale worked best.
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Old 02-06-2015, 04:59 PM #10
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Default Re: Panic Attack Strategies

Mine usually happen when I'm driving or large shopping malls/stores. In the car music helps and breathing but not always. In the store I have to find a smaller area or seating area, gather myself and decide if I can continue. Practicing on cutting myself some slack if I can't go on and just call it a day. My medication has helped somewhat but I hate being alone for fear of panicking!
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