I have been suffering from Panic Disorder & Anxiety Disorder for over 30 years now. During this time I have met & talked to many other people who suffer from this disabling illness. There is almost always a cry for help – help me cope with these horrible feelings going on in my body, the horrible thoughts going through my mind. This is taking over my life & I need help. Many, many times I have offered suggestions that have worked for me, but it is usually a one-on-one experience & so I am only helping one person at a time. Maybe by writing about my experience with this, I can help more people.
I grew up in a physically abusive home, so I have lived in fear for as long as I can remember. Early in my 20’s I started experiencing panic attacks along with intermittent depression. I had no idea what was happening to me & so I sought medical help where I immediately was put on tranquilizers. I may have received some counselling. I went through cycles of this for the next 15 years or so. At that time I developed chronic depression complicated by severe panic attacks (up to 20/day) & generally I could barely cope with living at all. So basically my life fell apart. I was prescribed tranquilizers, mood stabilizers & anti-depressants & roped into intensive counselling.
One of the things I found was that the combination of medication & counselling was not working all that well for me at first & I was worn right out from surviving the panic attacks. On my own, I contacted a hypnotherapist to see if I could get some extra help. I was suffering so many panic attacks every day, for the 20 minutes or so I was under hypnosis, it was the only time I was getting some relief from my symptoms. I learned a lot from the hypnotherapist & hopefully I can pass on some of this knowledge to you.
In a nutshell, panic attacks or anxiety attacks are the body’s fight or flight reflex kicking in. For some people panic attacks can be symptoms of PTSD from previous trauma. Your body is reacting to some stressor by dumping a whole lot of adrenaline into your system so if you needed to you could fight off or escape an attacker. If you don’t need to escape an attacker, then you are left with a rapidly beating heart, a tight chest & a whole host of other rather uncomfortable symptoms all making you feel like you’re about to die! Often you have no idea what the stressor that caused the attack was because the panic attack happens after a period of stress (at least for me). Often panic attacks seem to come out of the blue & for no good reason. This is part of what makes them so difficult to deal with because there is no warning. One minute you are going about your business & the next you feel like you’re going to die.
There are many medications that can help you cope with panic attacks, but it is often a trial & error process to find the meds that work properly for your body. What might work for me will result in no help at all for another. Panic attacks can be accompanied by depression as the person tries to cope with the extraordinary changes going on in their body as well as in how they interact with their world. Usually after your first panic attack, you never again feel safe to do whatever it was you were doing when you had your panic attack. As you experience more panic attacks the things you feel comfortable doing become less & less.
But medication is only one way of coping with panic attacks. Through long years of coping with them I have come up with some mechanisms of my own:
- The most important one is to realize panic attacks only last 20 minutes or so if you DO NOT FIGHT them. If you fight the attack it will last a lot longer, maybe 45 minutes to an hour. At one time I was having rolling panic attacks for days on end (one attack after another without much break between) so it was important to get this through my head. This was the one piece of information which most helped me because once I understood this, I could cope better during the attack, knowing there was an end in sight.
- During a panic attack your body dumps a lot of adrenaline into your system. It sometimes seems as if staying still would be the best way to cope, but I have found if I get up & do some pacing while in the middle of a panic attack, it helps to dissipate the adrenaline.
- As soon as I feel a panic attack coming on, I start talking to myself, “This is only a panic attack, you are not going to die. If you go with the flow it will be over in 20 minutes. Just do a little walking & some deep breathing.” Repeat over & over until the panic attack is over.
- Practice deep breathing to avoid hyperventilation. I used to use a brown paper bag to breathe into, but they discourage this practice now.
- Do not project into the future or dwell on the past – try as much as possible to stay in the moment. If you start worrying about what may happen in the future or dwell on what has happened in the past, you are inviting more stress into your body. You want to relieve as much stress as possible. While talking to yourself & deep breathing, look around the room. Is there wallpaper? What do you think of the pattern? Look at the petals of a flower if there is one in the room. Don’t concentrate on dust or worry about your housekeeping, take in small details you don’t ordinarily notice to keep yourself in the moment.
- When the attack is finishing, try relaxation techniques, like relaxing your toes, then your calves & work your way up to your head or start at your head & work your way down. Whichever works best for you. It helps sometimes if you imagine yourself in a serene place of your own choosing. My place is under a palm tree on a white sugar sand beach with turquoise water. A gentle breeze is blowing so I don’t get too hot, but the sand is warm & I burrow my body into the sand & close my eyes to have a nap.
- Give your body a break & if you can take a nap after your attack to allow your body to return to normal.
All of these techniques can help you ride the wave of a panic attack or multiple attacks. However, I urge you to seek medical advice & the help of a good therapist. My techniques are not meant to take the place of good medical care, merely some tricks I have found helpful in my past.
(pic courtesy of Microsoft clip arts)
bats0711
Feb 10, 2013 @ 02:58:22
What are some tips for public panic attacks? This is a great post, one that I’m going to come back to later today and read again. Thanks Knees.
LikeLike
benzeknees
Feb 10, 2013 @ 12:30:32
For public panic attacks I usually try to excuse myself & get outside if I can. It helps with the deep breathing if you can breathe nice fresh air. If you can’t get outside – try to get to a rest room because you do need some privacy. I have excused myself at dinners in restaurants or people’s home, gone to the rest room & practiced my coping mechanisms. I have also had panic attacks during job interviews & I have been able to cover my problem by asking for a glass of water – it causes a small delay in the proceedings so you can take a few deep breaths to try to calm yourself. I hope this helps!
LikeLike
aFrankAngle
Feb 10, 2013 @ 03:24:02
Not an easy post for me to Like …. but, I applaud your effort to help others!
LikeLike
benzeknees
Feb 10, 2013 @ 12:33:03
Thanks – I especially feel for people who suffer from these disorders because you really do suffer & have been helping people individually for years. I couldn’t tell you how many times I have helped a stranger through a panic attack because I was able to recognize their symptoms. I’ve also given out my phone number numerous times to help people. This was my attempt at helping more than one person at a time.
LikeLike
aFrankAngle
Feb 11, 2013 @ 05:09:09
Excellent … simply excellent … cheers to your character and commitment.
LikeLike
k8edid
Feb 10, 2013 @ 06:24:07
I didn’t want to like this. Thanks for sharing your tips, though hopefully they will help many.
LikeLike
benzeknees
Feb 10, 2013 @ 12:33:46
Thanks for the encouragement!
LikeLike
Margarita
Feb 10, 2013 @ 07:10:39
Thank you. You offer some very useful insights and suggestions that can be helpful to everyone. You’ve given those of us who do not suffer in this way some tools to help someone who may be going through one in our presence. Thank you! xoxoM
LikeLike
benzeknees
Feb 10, 2013 @ 12:34:44
I can also highly recommend giving up caffeine completely for someone who suffers from these disorders until they get them under control.
LikeLike
Margarita
Feb 10, 2013 @ 12:45:18
Thank you! xoxoM
LikeLike
Elyse
Feb 10, 2013 @ 07:24:13
One of the things that is most valuable about blogging is just how much we all try to help each other. And there is nothing like advice from someone like you who honestly knows what it’s like. Thanks.
I’ve been having anxiety lately over medical tests. Not full blown panic attacks (although I have had a few of those). I’ve had 40 years of problems and I really do intellectually know that the tests are only mildly uncomfortable. But when I have even an exam now, every muscle in my body goes into a rigormortis-like state, making it impossible for the doctor to examine me. I found some old Xanax before an appointment two weeks ago, and I am once again able to have a doctor examine me.
There is an answer out there for everybody. And your techniques will be invaluable, Benze.
LikeLike
benzeknees
Feb 10, 2013 @ 12:36:05
I would highly recommend finding your “safe” place during medical tests. If you can think yourself there during the test, you will feel so much better.
LikeLike
Elyse
Feb 10, 2013 @ 14:37:09
The Xanax really worked wonderfully well. The doc did what he needed to do and I did not clench every muscle in my body so that he couldn’t get in. I wish I’d thought of it a couple of years ago!
LikeLike
Carrie Rubin
Feb 10, 2013 @ 07:48:26
A great post not only for those who suffer from panic attacks, but for those who live with people who do. Your tips offer some concrete help.
LikeLike
benzeknees
Feb 10, 2013 @ 12:37:01
I just wish more doctors would realize how debilitating it is to suffer from these disorders & how it can totally take over your life.
LikeLike
mixedupmeme
Feb 10, 2013 @ 09:30:29
I am sure it helps others with the attacks.
And it also helps me to understand it better.
LikeLike
benzeknees
Feb 10, 2013 @ 12:37:28
Thank you!
LikeLike
Sandee
Feb 10, 2013 @ 12:07:56
I appreciated reading this. I’m glad you mentioned PTSD. Only recently have I realized that I probably suffered from this because of a childhood illness. I had anxiety for years and would go to the emergency room thinking I was having a heart attack. My anxiety attacks were a combination of trauma from the illness and from the effects of alcoholism in my young adulthood. I began using my mind to control them and now have them less frequently as I don’t drink anymore. Generally, my family I think has a predisposition for this nervous disorder so I was super vulnerable to them. Thank you so much for sharing this information. It was helpful for me to read it and I’m sure it can help others.
LikeLike
benzeknees
Feb 10, 2013 @ 12:39:49
Unfortunately, too many people try to self-medicate with alcohol or other drugs to mask these symptoms. Unfortunately, they don’t work in any longterm way & can actually put the person in more trouble.
LikeLike
Tilly Bud - The Laughing Housewife
Feb 10, 2013 @ 12:17:43
I’m sorry you have suffered, but thank you for sharing this information.
This post should be Freshly Pressed so more people can access the information.
LikeLike
benzeknees
Feb 10, 2013 @ 12:40:30
Thanks Tilly Bud – it means a lot to me!
LikeLike
writerwannabe763
Feb 10, 2013 @ 19:51:29
My granddaughter has been told recently that what she is experiencing is panic attacks. (her mother..my ‘ex’ daughter in law) had them. But what she described to me just today doesn’t sound like what you’re describing or how I remember her mother being..
She said she went for three days feeling ‘weird’ and just like something was wrong and that she couldn’t eat as she was nauseated all the time. So she went to the doctor and he gave her a sedative to take when she feels like that.
I just wish I knew that the doctor was not just ‘reaching’ for a diagnosis because my gd has a history of this or that always being wrong ..and while I know she does suffer migraines and has pancreatitis I also know that she can exaggerate sometimes….
Does it sound right to you about the nausea, and three days being ‘panic attacks’? I know you’re not a doctor but as I said sometimes I think doctors (from my own experience) tend to go with the easiest diagnosis if they don’t know for sure what’s going on…Just asking for an opinion…Diane
LikeLike
sarsm
Feb 26, 2013 @ 02:28:03
Thank you for these tips. Like those before me said, I am sure they will help a lot of people.
I was diagnosed with PTSD in my twenties and I also have panic attacks. I didn’t put the two together before today.
Do you have any tips for driving? It’s got so bad for me driving that I hardly drive at all now. At home I can get on top of it with what you said, breathing, distraction. But when I’m driving it’s different, because I feel responsible for the kids, myself and others on the road.
I think your first point is really important.
Thanks again.
LikeLike
benzeknees
Feb 26, 2013 @ 17:15:00
I didn’t have so much trouble with the actual driving as getting in the car to drive. I dealt with this by going to my vehicle & just sitting behind the wheel & going through my routine in my head, then I would get out & go back in the house. The next time I would actually start the vehicle after getting into my calm state before returning to the house. Then the next time I would back out of the driveway, next time around the block & then a little further & a little further each time. If I was having trouble getting to my destination, then I would pull off on a side road to go through my calming routine if I had to. I always planned extra time into each drive to allow for this so I didn’t feel stressed by thinking I was going to be late if I needed to pull off. I would suggest you go slowly, keep using your breathing techniques, push yourself just a little farther each time & make sure you are calm when you leave the vehicle. If you are calm when you leave the vehicle you won’t be so tempted to go into automatic panic at the site of it. I wish you every success!
LikeLike
benzeknees
Feb 11, 2013 @ 00:33:00
Panic attacks generally don’t last for 3 days simply because our bodies would burn out with that much adrenaline in our system for that amount of time. Even when I was having “rolling panic attacks” they didn’t last for 3 days.
I don’t recall ever feeling nauseated during a panic attack simply because the body re-routes energy from non-essential systems like digestion to prepare the body for fight or flight.
A mild sedative can help with a multitude of ailments, but I would suggest maybe your granddaughter should have another opinion about these “weird feelings” that last for 3 days.
LikeLike
Mark Petruska
Feb 11, 2013 @ 11:12:28
Great advice for those who suffer from panic attacks. Thanks for sharing!
LikeLike
benzeknees
Feb 11, 2013 @ 22:42:42
I have spent so many years suffering & learning ways to cope, I only hoped to share some of my hard won wisdom.
LikeLike
Edward Hotspur
Feb 11, 2013 @ 16:11:54
I am not a doctor, I may be covering old familiar ground, I might not know what I’m talking about, this might not work for everyone, and it’s not always practical…now that I’ve qualified the shit out of this comment… I have had panic attacks a few times, sometimes psychological, but usually physical because of some blood sugar issues. The thing that always works for me is music. Either some ambient techno, which has the beat for energy but the music for relaxation, or some bossa nova which is pure relaxation. In my experience, it’s nearly impossible to have feelings of anxiety over bossa nova. I’d recommend the Tanto Tempo album by Bebel Gilberto. And I’m totally serious.
LikeLike
benzeknees
Feb 11, 2013 @ 22:47:06
Unfortunately for me EH, I am hyper-sensitive to noise during a panic attack. I need to have things as quiet as possible so I can use my mind to full advantage to counteract the symptoms. But I agree maybe some very soft music in the background might help.
I used to be a DJ before my daughter was born, so I kind of maxxed myself out on music. It was never really a calling for me, but a means to an end – I was helping my first hubby get his business off the ground. My first hubby was a DJ & part of the problem in our marriage was the amount of time he spent away from home playing music.
LikeLike
Edward Hotspur
Feb 11, 2013 @ 16:13:21
Having said all that, I’m so sorry you have become so knowledgeable about this subject, Benz. You don’t deserve it, and I wish there was something I could do. I feel for you.
LikeLike
benzeknees
Feb 11, 2013 @ 22:48:54
Don’t feel for me EH Argentina . . . It has taken me a lot of years to come to terms with this & it has definitely been a journey. But if I hadn’t gone through it, I wouldn’t be me. Would I?
LikeLike
The Writing Waters Blog
Feb 13, 2013 @ 08:56:17
I find it amazing the variety of ways our bodies cope with what’s going on in our minds. Glad you’ve learned to “live with it,” in your way. I would think that reduces the impact.
LikeLike
benzeknees
Feb 13, 2013 @ 16:25:17
Unless you get this under control, uncontrolled panic attacks can be very serious on our bodies.
LikeLike
El Guapo
Feb 14, 2013 @ 20:53:59
Great tips, Benze.
And go you for your strength in sharing this to help someone else.
LikeLike
benzeknees
Feb 15, 2013 @ 00:13:54
I’m a helping girl (think Pretty Woman!)
LikeLike
Friday Foolishness – Fatal Attraction Edition | Guapola
Feb 15, 2013 @ 05:15:47
how to cure panic attacks
Feb 19, 2013 @ 11:46:49
Thanks designed for sharing such a good idea, paragraph is good, thats why i have read it completely
LikeLike
benzeknees
Mar 12, 2013 @ 04:59:11
Sorry to take so long to reply, but somehow your comment ended up in Spam!
LikeLike
Enchanted Seashells
Feb 21, 2013 @ 13:45:52
I’ve never had one, but I think it’s valuable knowledge. You are very brave!
LikeLike
benzeknees
Feb 21, 2013 @ 20:39:51
Be thankful you’ve never had one, they are very scary!
LikeLike
sandylikeabeach
Mar 15, 2013 @ 07:15:38
Benze, thanks for pointing me to this post. As you know, I only recently had my first panic attack and it was scary. I can’t imagine how difficult your life has been for having to deal with panic attacks for as long as you have. You have some great tips here. Deep breathing is helping me and like Mr. Hotspur, I find that music, especially the instrumental meditation music heard in yoga classes also helps if it is softly playing in the background. Of course, yoga is helping me, too.
Thanks again for sharing such a moving, personal story with us.
LikeLike
benzeknees
Mar 15, 2013 @ 09:03:12
I hope you found some useful tips here Sandy, this is my big reason for making my struggles public, in order to hopefully help someone else struggling with the same problem.
LikeLike
elroyjones
Jul 18, 2013 @ 19:18:44
One of my siblings suffered a lot of physical violence as a child and as an older adult it has manifested itself as pain and anxiety, not necessarily in that order. There are days that the physical manifestations are so intense that leaving bed or home is unreasonable. I have been reading a lot and passing information on. Now, I am wondering if the anxiety triggers the physical pain or the other way around. In any event, I will pass this along as well and see if it will help.
LikeLike
benzeknees
Jul 18, 2013 @ 23:41:09
I know panic attacks can cause pain – there is painful tightening in the chest, there can also be pain associated with clenching muscles & jaw, sometimes your nerve endings feel like they’ve been dipped in acid, due to hyperventilation there can often follow headaches. I find if I can get on top of the panic attacks there is less pain. Hopefully, this is the case with your sibling as well. Biofeedback & deep breathing exercises can help with panic & I have found hypnosis very helpful.
LikeLike
george
Oct 31, 2013 @ 10:25:11
hi
LikeLike
george
Oct 31, 2013 @ 10:34:46
i want to apologise for my english.i am from greece and i have panic attacks 10 years now.i want to ask you if after so many panic attacks it is possible to die to the next panic attack.i mean as the years with panic attack gets more an more if there will be danger to die from this or if we wont be in danger to die from a panic attack ever..thanks for all.
LikeLike
benzeknees
Oct 31, 2013 @ 13:11:39
I am not a doctor & I would strongly suggest you contact a physician & ask for medical help. I have never heard of someone dying from a panic attack although I am sure continued panic attacks could have an adverse effect on your overall health. Stress is not good for your body & panic attacks often follow stress. I would encourage you to try to get some help (counselling, medical) to deal with the source of your panic attacks. Maybe a short course of medication to give your body some relief from symptoms would be helpful to you, followed by some counselling to help you deal better with stressors in your life. Take care of yourself, you have my best wishes.
LikeLike
george
Oct 31, 2013 @ 16:22:46
all doctors say that there is no danger from a panic attack and do no harm but for some reason i thing they dont tell us the truth…i just wondered if you with 30 years expirience could make me feel safe because i trust you more than any doctor…in my opinion for the panic attacks can help you only a person who lived with panic attacks and specially a person like you..thank you very much….your greek friend…
LikeLike
benzeknees
Oct 31, 2013 @ 16:54:28
George – I’m pretty sure you won’t die from a panic attack even though it feels like you will. But to be safe, go to your doctor & have a complete physical including blood tests, heart tests, etc. Make sure to have your thyroid tested because sometimes hyperthyroidism can cause anxiety. Once your doctor has given you a clean bill of health – then concentrate on panic attacks. Ask for your doctor for a referral to a psychiatrist. Psychiatrists can prescribe medication if needed where a psychologist cannot. You may need to start with a mild tranquilizer just to get relief from your symptoms until you can deal with the mental issues causing the attacks. Try using the techniques I have described in my post to help you deal with your symptoms now & in the future. I hope you get relief soon.
LikeLike
Angelica Castillo
Jan 05, 2014 @ 03:21:21
I have had these for 30 years as well, im 34, i was catatonic, i am on ssi, i feel like a total failure but yet im a single mom of 4, 1 autistic boy with nf-1 and congenital heart defects, i ded not plan to be a single mom, i wish i coukd do more besides sit on some small ssi check, at least my kids are ok but mh fathers dying, mom died 4 yrs ago when my son was 5 days old unexpextetedly, although my house is spotless,kids are great, i suffer, so bad i worry. I mean its so horrible, i cant move, talk, and i try to get it together for the children. I am always told how amazing my parenting skills are, yet i have only gotten my attacks several times a year since 2010, the feeling of these attacks debilitating me is horrible.
LikeLike
benzeknees
Jan 05, 2014 @ 10:57:32
I am so sorry you are dealing with these terrible symptoms. I think it would probably help you if you could find something you like & spend a few moments every day doing it. Make sure it is relaxing but engages your mind. Pay attention to small details, like how wonderful the skin on your son’s cheek feels to help you connected to living in the moment. I am not a health professional, but some of these might help you with your symptoms.
LikeLike
huntmode
Jan 08, 2014 @ 21:37:21
Benze, great post. It is informative, honest and straight-forward. I believe I’ve had one panic attack years ago. It felt exactly as they describe a heart attack with extraordinary pain in my chest. I cannot imagine how you’ve lived with this and come out as sound and helpful as you have. Best ~ HuntMode
LikeLike
benzeknees
Jan 09, 2014 @ 09:45:34
Thanks Huntie! Before I got them under control, there were times I thought I was going to go out of my mind. It is also so draining physically. Even though I am now medicated, I only take just enough to keep them at bay, so I am always just on the edge. Thank goodness I have so many other coping mechanisms. People who don’t suffer from them find it really hard to understand.
LikeLike
huntmode
Jan 09, 2014 @ 15:48:50
Much like throwing your back out – until it happens, you don’t get it.
LikeLike
J. M.
Jul 24, 2014 @ 20:49:56
I was in a mental hospital for months many years ago because of panic attacks and resulting agoraphobia. I had lots of therapy but also somewhere along the way was given Inderal, a beta blocker for a skipping heartbeat. I never had a full blown attack after. It suppresses the flight or fight response. It can be taken just before a scary event to help. Wishing you all relief.
LikeLike
benzeknees
Jul 25, 2014 @ 00:20:38
I was prescribed Clonazepam because it also helps to regulate your heartbeat. I have been using a minimal dose for over 20 years. It takes the edge off by keeping my heart from tripping too much.
LikeLike
J. M.
Jul 24, 2014 @ 22:35:27
I should add that I have continued to take 60 mgs daily of propranolol ever since.
LikeLike