How Do You Ease Panic Attacks and Symptoms?
Hello everyone,
I used to be on medication for panic attacks but had to go off of it in February of this year. Since then, I have had them off and on and they last at least one to two HOURS!
This is real hard on me :-( Most people I have talked to only have had them last about 10 minutes. Honestly, I think I would be able to handle that amount of time. When it comes to hours it gets very disruptive.
I end up very very tired. What do you all do to ease your symptoms and what symptoms do you have?
I would love to hear what others have to say about how they help theirs. For me, I have no methods of relief yet. Some symptoms I experience though are fast heart rate, sweating, a sense of being "away" from my body idk if that makes sense, not being able to catch my breath, and stomach pain >.<
@convivialOwl6405
I get a rapid heart beat, higher blood pressure, higher blood sugar, over all body temp is higher and dizzy. Sometimes my hands will tingle or even be unable to hold onto something small like a spoon or pencil. Not sure why they are so extreme right now. Im looking for more to do other than shower or try breathing. Sometimes I take a washcloth and fill it with ice and just put it on my neck or something. Sometimes the distraction of the cold will help but not always.
I have had attacks for years used to last hours now minutes I have done deep breathing... My attacks are tingly in my hands fast heart rate and dizzy spell along with an out of body feeling I used to think I was having mini strokes Doctor did MRI and ECG. Turns out I am ok just anxiety and pannick after an attack I am left extremely tired for at least two days and don't feel my self for that two days.. I started seeing a professional physiologist which helps some I was also put on vitamin b12 and been spending more time outside also try to spend less time on electronics and tv as that can trigger attacks too which I didn't know also colouring helps a lot you can get adult colouring books at chapters which are made for people with anxiety stress and pannick I found that helped a lot once an attack starts get that book out and colour it really does help... You need to train your mind to focus on something either than the attack and tell yourself over and over that u are fine it is just an attack and it will be over soon allow ur body to feel it
@scarletCherry1552
I definitely agree training your mind to focus on other things is helpful. One technique I used with kids I worked with who were struggling with panic attacks was to count to 26 and use the alphabet. For instance 1-A, 2-B, 3-C, 4-D, and so forth until you get to z. usually by time you get to z your mind is more relaxed and the panic attack will ease. :)
@Kayleethereforyou
I've never heard of this one - very interesting. It would take a lot of focus to do this, so I imagine that exercise can essentially reset your brain and snap it out of a panic mode. I will have to try this next time, thanks!
@Ellejae18
You are so welcome! Let me know if it works for you :-)
Breathing and meditation have been my best assets....I use to shower also, always felt water was very calming to my mind and spirit.
@inventiveCamp6825
Showering helps me as well. For some reason when I am having an attack my skin gets hot all over my body like I have a fever. Most of the time a shower will help quite a bit but the last attack I had, a few days ago, it lasted even an hour after I took a shower.
@gettingstronger333 yes there is something about water that brings peace to our bodies. Have you ever tried doing a breathing exercise while in the water (shower)? When I'd get them bad enough I'd combine both and continue in a quite place with more breathing. Also while in the shower I start warm then gradually lower the temp it helped my body temp.
@inventiveCamp6825
yes meditation can work well! I have also used meditation and yoga to help me :)
I haven't had a bad panic attack in years now they are mini ones that feel like dizzy spells what has helped me was having cold water with me at all times I don't know why . When I feel one coming I feel my throat tighten up so the cold water running down makes me feel at ease and when the feeling of not being to breath hits I blow inside the water bottle and feel the cool air inside inside my nose also eased that fear it's hard to explain really
@Stressninja
That is so wonderful you have found something that truly helps you. It took me a while to figure out what would work for me. I just make a plan to workout everyday- it seems to help my body relax when I get home after a long workout. Good luck with the panic attacks! :)
My big panic attacks usually last about 5 to 15 minutes. For me it's shaking, not being able to breathe properly (like someone's trying to drown you and you come out of the water for a second to get some air and they push you under water again) and I can't speak either. Shaking, my heart is beating a lot faster than usual... The last time I had panic attack I couldn't feel my upper lip.
I actually don't know how to stop the big ones, I tried to drink some water but I spilled it all over myself...
Small ones is usually sweating, shaking, a little faster heart beat but that I stop with listening to music and taking deep breaths (inhale for 4 seconds, hold it in for 8 seconds and exhale slowly)
@anitaa94
Yours sound intense. Mine are like that too. I dont know how to stop them either. I am only trying to ease them or ease myself through them. I had one time when I woke and my lip was numb. I thought I was having a stroke but thankfully not. The panic attacks are scary even when I know what they are and what to expect.
@GettingStronger333
Yeah they are intense :/ my mom almost called an ambulance once because she didn't know what's going on.
I usually put my hands in my hair and squeeze (I hope I spelled that correctly) and sometimes pull some of the hair out or I bite my knee. I know I shouldn't but I can't help myself but to do that :/
I hope you'll figure out how to stop them :) mine don't happen that often anymore, maybe once a month, they used to happen a few times per week :) maybe it has something to do with not feeling this anxious around people anymore. I let most of the negative people go.
Distraction and relaxation are the two different things I usually focus on in terms of strategies to relieve my panic attacks.
Some of the best distraction I've found is talking to someone about random stuff. There are a few people in my life who are good at just talking, and trying to make me laugh. We usually don't talk about my anxiety or panic at all.
For relaxation, to help my body let go of the tension it's built up with the panic, I've tried different meditation, deep breathing, and visualization exercises. Here's a site with podcasts that I really like: https://shcs.ucdavis.edu/resources/podcasts/#.ViRnGSuK5jA . Naps are also amazing!
I go very cold and start shaking, followed by hot flushes and dizziness and it is often hard to breathe. I sometimes also feel very faint. I don't really have any tips on how to stop them though.
@quietNectarine8398
Yours kind of sound a lot like mine. I had one this morning that seemed to last a long time. I tried the shower and it helped a lot. The first thing I get are hot flashes, and my skin even feels warm to touch, so the shower really helps because there is a warm feeling and then a cooling period after I get out.
Finding distractions can be really helpful! Whether that involves going for a run, taking deep breaths, meditating or knitting, anything that can get your mind off of the attack.
