How to stop panic attacks?

Question:

ok, ive always thought about my breathing, and when i think about it(which is way to much!)it feels like i have to change the way i breathe to breathe regularly. Well Ive always though i had a generalized anxiety disorder, but now i KNOW i do. I was home alone today(this ussually makes me more anxious)and alot of bad thoughts were going in my mind(my bad eating habits, my possible gad, my breathing etc). and i tried tro black them out while playign guitar hero. guitar hero made it worse. THe game made me think about my breathing more. When i stopped, i eventaually had my first panic attack after trying to calm down by going to sleep(made it worse after 1 second trying to fall asleep). So i know why and how i had a panic attack, so how do i stop it from happening again? Im afraid to try to go to sleep tonight because of it. Im in shock, and keep on wondering "why did that happen to me" and " did that REALLY jsut happen?" I just want to never have 1 again(it was my first one).

Answers:
Hi, sorry to hear you’re feeling so bad. The following steps will eliminate (or at least significantly reduce) your panic attacks:

1.Breathe properly - if you control your breathing, you control panic. As soon as you notice the signs of anxiety, check your breathing: breathe in slowly through your nose pushing your tummy out (to the count of 5 or so). Breathe out slowly and for a bit longer (to the count of 7 or so) through your mouth. Do not breathe rapidly or shallowly (in the chest area). This will soon restore the balance of oxygen and you will feel a lot better.

2. Cognitive Behavioural Therapy! CBT is proven to be the most effective thing for panic attacks, OCD and anxiety etc. It takes a bit of work, but it is super effective. (After 15 years of panic attacks, mine stopped completely). You can speak to your doctor about taking a course or you can take a course for free online at: www.livinglifetothefull.com

3. Try relaxation exercise tapes (progressive muscular relaxation). They really help if you practise often enough. You can get free downloads online, e.g. http://www.studentservices.utas.edu.au/c...

With each step practise makes perfect. (i.e. practise the steps every day, not just when you are feeling bad). I hope you feel better soon. Best of luck!

Talk to Melfi...

i have the same the problem dude so try meditating and calming your mind down. Try to blank your mind out and focus on one thing, i know its hard but after some practice just think like a zombie. What i say to myself is "Who cares" and those little words help me calm myself down

Panic attacks suck. BUT they are the easiest mental illness to control behaviorally.

A lot of the anxiety comes from being afraid you'll have another panic attack. Try not to be on edge like you're just waiting for it.

If you do have another, remember IT WILL PASS. Remind yourself that you know it is a panic attack, nothing else. I know it's hard, but that's what you have to do.

There is a book called the Anxiety and Phobia Workbook. It's awesome. Get it from the library or buy it. It's SO helpful.

http://www.amazon.com/anxiety-phobia-wor...

Take care, you're not alone :)

You are thinking to much. I would suggest taking some time off for a Hike in the Mountains with friends so your mind wont be worried so much. My friend had a few attacks after getting a ticket from a cop once, and from college the other time. You might just be upset about something. Calm down relax and tell yourself everything is okay. I had breathing problems when i was younger, but that was because of the poor air quality where i lived.

well i really don't know how old you are so i'll do what i can IF AND ONLY IF YOU ARE OVER 18 i have them as well but i found out if you have some table wine take a few drink's and a hot bath and a good book you'll relax and it will slow down it's not good to have them it can really hurt your heart maybe if it happen's again go to a doctor

I am a Nichiren Shu Buddhist. We do meditations called the Shodaigyo. It helps to clear the mind and empty it out. I work a lot and there is times I would be working and multi tasking and so exhausted I wouldn sleep for days. So when I do Odaimoku and my practice then the Shodaigyo it really helps me to keep my mind cleared and relax. Here is the link and read on it and there is more there too. This is my Priest site so it has a lot there to read. Enjoy! Huggies...Mary

http://nichirenscoffeehouse.net/ryuei/...

From experience, try not to think about it. Thinking about them will bring them on. I too, sometimes catch myself watching my breathing, along with checking my pulse.

Don't be shocked, and don't be ashamed. There are millions of us who are affected by this nasty thing. The most important thing is to recognize that you are not dying. When you feel the attack coming on, take deep breaths and tell yourself that you will be ok.

I am not sure what your diet is, but that too, can affect panic attacks.

Good luck!

Hi. I also have panic attacks. I am 46 now and hey started when I was a kid so I have had A LOT over the years. Mine are a lot like yours - focusing on my breathing can bring one on. Here are 3 things that have helped me 1. Medication called Klonopin that is FDA aproved for panic attacks and prescribed by my doctor, 2. Meditation, 3. Buteyko breathing - this is a technique to breathe slower - there are also many other simple techniques for slowing down breathing. A lot of panic attack symptoms are because the balance of oxygen and carbon dioxide get messed up and slow breathing can control this. This is also why many people will breathe into a paper bag if they are having an attack. When my panic attacks started I was very distressed and thought life was going to be a living hell, but with the help of these 3 things I am doing fine. Good luck and congratulations on taking the important step of getting some info and taking care of yourself. Please take time to look at the link below. AND PLEASE - try to stop worrying. When they first started I know I wanted to die, but I have got on top of my panic attacks and you will too :)

Wow, your totally normal! I experienced this when I was younger, and now that I gave birth it came back a little bit. It's all in your mind. You are letting your mind race. Just remember that it is mind over matter, you are in control of your body, not your mind! your mind can't make you stop breathing, and just try to relax and remember that there are 100s of people who are experiencing this as well...Have you ever heard on the news of some 1 passing away from their mind telling them to stop breathing, no! I promise that what you are experiencing is in your head, and you can control what you think about (yourbreathing, your thoughts, etc) Put it this way, your mind is like a computer, thousands of information- you can CHOOSE to look at what its showing you, or you can minimize it. Once you learn to do that you'll be A ok, I promise.

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How to stop panic attacks?

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