i had another panic attack tonite, does anyone know any excersizes that i can use to help me calm down before an attack gets full blown. once it gets out of hand my depression comes in. im finally gonna see a phsychiatrist whos suppose to specialize in ptsd and mabe able to help me get stabalized on the rite medication. thanks and ill be waiting, leanne
Thats good news that you are meeting with a pysc to help you through this tough time! Panic attacks are nasty and unpredictable, if you feel panic coming on try breathing exercises,take deep breath in and count to five then breath out counting for longer,gradually building this up helps!
Also if you can get out in the air it will help calm you down,take a few minutes to yourself!
I suffered badly with attacks and had them many times daily,i found distracting myself helped,and to train my mind and keep telling myself over and over"i will be ok,this will pass,it is just panic" If you keep telling yourself over and over and reasuring your brain that you know you will be ok and its just an attack,eventually it wont seem so bad and you will learn to fight the attacks.
The more you work yourself up,the worse your panic attack will get,so try stay calm and not get hyped up.I know that sounds easier said than done,but believe me it helps,i've been there where you are now and it's not a nice place but it will get easier! Have you thought about CBT therapy?The therapist will help you control the attacks and how to cope when you feel one coming on,i found it helpful! Maybe you should check one out!!!
How are you getting on with the xanax?Are they not helping at all? They work to a certain extent i think,but i definitely think you need to learn how to control the attacks yourself aswel as taking them!
Best of luck with it and hope you feel better soon,hope this helps,try what i suggested,it may help you!
Maybe reading thru this link would immensely help you: http://www.medicinenet.com/panic_disorder/article.htm
Take care, best wishes!
Hey leanne. What helps me is I think it through. Think to myself, talk myself through the panic attack, why its happening and how much better it will be once its over with. I don't have them as I once did when I was younger. Being tired has always eased ny nerves, and the past years, much of my medications have tired me out, and so thats been a bounus of sorts. But talking myself through it, certainly helps and often works for me. Glad that you're going to meet with a psych. Good for you. Try and get some rest and zzzzzs
Hi there Helpme,
I agree about the breathing exercises, taking half a xanax, etc. CBT is good for beginning treatment because it works quickly. You may later need to change to a different process that gets at the root cause of your anxiety, depression and PTSD. I did. Its hard work, but its doable.
Things I do to calm down: in addition to breathing and getting outdoors, do a chore mindfully, i.e. when you fold clothes feel the texture of the cloth, notice the color specifically... is it just green or is it, sage, forest, or sea green? Notice how seams line up... how the clothes smell, are thy warm from the dryer or clothesline or cool from sitting a while... anything you can do that incorporates as many senses as possible. I put my hands under cold running water letting water run from wrists to fingertips. If I have time I take a shower. Find a really cool coloring book like they make for older kids and adults these days, buy some special pencils or markers and have fun.
sit or stand barefoot on the earth. Hug a tree or sit with your back supported by it. Hope some of this helps.
One thing that works for me sometimes is trying to get the brain to switch it's thinking at that moment. Cognitive behavioral therapy tip - when my panic attacks start I try to go to a quiet relaxing place and focus on something then start to describe it in my head. Like a picture in the wall: it's square, orange boxes with blue lines, smaller squares with different colors at the bottom...
May sound odd but focusing on something and keeping my brain busy has helped to stop the attacks a couple times. Then I usually try and nap. :)
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