Panic attacks/anxiety disorder

[Indy]

I have found lately that I have been having panic attacks/ ananxietydisorder. I suppose I experienced some of this before, but not as intensely. I have just moved to a new community and am looking for work.

I took a walk today-sometimes its hard to get out of bed, although at night I can't sleep-what I realized was that under the anxiety was anger for my parent's abandonment, then fear at losing them, and then finally love. It was a positive moment in a last few weeks of much anxiety.

Does anyone have any pointers? advice? will they go away. I am unemployed so money is tight.

 

[Lloydy]

Indy

I have had panic attacks for many years, and they do tend to get further apart and less affecting as we heal.

Here's the text from a leaflet I did for the Survivors Charity I work for here in the UK.
Dave

A Panic Attack is a frightening experience, and one a survivor of childhood sex abuse, and other trauma, can suffer from repeatedly.

Panic attacks are a sudden and unprovoked feeling of fear; the bodys natural fight or flight response has been triggered for no apparent reason.
Suddenly we feel scared and a sudden and overwhelming fear engulfs us.

The symptoms experienced include:
Racing Heartbeat
Difficulty Breathing. ( Similar to an Asthma attack )
A feeling of Terror, and sometimes Paranoia.
Feel Light-headed, Dizzy and Nauseous.
Shaking and Trembling.
Chest Pains.
Sudden Chills or Hot Flushes.
Tingling in the Fingers and Toes.
Confusion, and a fear that you are having a Heart Attack or something similar.

During a panic attack these symptoms seem to arise out of nowhere, and for no reason. They even occur while asleep and in other seemingly harmless situations.

Thankfully though, a panic attack will subside fairly quickly, our bodies cannot sustain this feeling of panic for very long, usually a matter of minutes. Although repeated attacks can occur soon after.
This is because the attacks are a result of our bodys natural fight or flight response being triggered, and this response is designed to save us from danger by giving us a boost when we need it. Unfortunately, in a panic attack there is no need for fight or flight response in the first place.

Because its a natural response to fear our bodies can cope with the symptoms of the panic attack, its not a physically dangerous occurrence, and the level of fear experienced is way out of proportion to the actual situation, and is often completely unrelated.
It is however alarming, even terrifying, because we are suddenly thrown into a feeling of panic where we feel crazy or out of control

The level of the attack can vary as well, from a mild feeling where the person just feels a bit edgy and nervous to a debilitating attack where someone will cease to function normally while the attack continues.

Many sufferers will begin to identify triggers that can set off an attack. Sometimes its a piece of music, a smell, or a particular place. And these can usually be avoided.
But for many people it remains unknown.

Sometimes the frequency of the attacks can create a fear of future attacks so much that it affects that persons life, and the sufferer can develop Phobias by avoiding situations where an attack has occurred before.


WHAT CAN I DO ?

Fortunately some of the best ideas to help to get through panic attacks are simple ones.

Most importantly; remember to breath.

The feeling of panic and loss of control seems to make breathing harder. It doesnt stop us breathing at all, but the body suddenly needs more oxygen so we need to breath deeply and slowly.
If you can sit or lie down then do so, and concentrate on taking big breaths of air.
Watch your chest rise and fall and think breath iiinnnn. And breath oouuut..
Concentrate on this, think about the air rushing in and out, this helps to take your mind off the other symptoms of the attack as well.

Once the breathing is controlled Positive Visualization can also be a useful tool.
Try to think, and concentrate hard, about something positive. Replace the breath in breath out thoughts with Im safe Im calm
Positive thoughts can replace the panicky ones, and if we have a few good thoughts that we use every time an attack takes place then we dont waste time searching for them and possibly panicking even more when an attack is happening.

Simple tasks can also help by distracting us from the attack as well.
Count the floor tiles, add up the dates on the coins in your pocket, anything simple like this will focus your mind on something other than the attack, and keep you grounded.

If you can find a quiet place to go then all the better, even a toilet cubicle can give you a quiet place if you have an attack in a crowded public space.
But even leaning back against a wall in the street and staring above the crowds while deep breathing can get you through an attack. Remember, they are usually quite short and not always obvious to people passing by.

LIVING WITH PANIC ATTACKS.

Suffering panic attacks doesnt make you mad or dangerous, they are more common that most people think and do no lasting harm to your body.

Panic attacks are often the result of trauma such as sexual abuse.
Therapy or Counselling can help immensely by helping to deal with the cause of the anxieties that may be the trigger for the attacks.

Even if they never completely go away, we can learn to get through them safely.

In some cases a Doctor will prescribe medication that can help.

Dont live in fear of the next one.

 

[Mike Church]

Indy what you are experiencing is fairly common with us. These panic attacks can be a direct result of your abandonment by your parents. You are in a new community and do not know anybody. If you are religious at all find a church you can join. We as a species need human contact.

Also listen to Lloyd because he makes some very valid points.

 

[yesac76]

Indy,
I used to suffer from these very frequently. Here is what I do when they occur.
1.Take deep breathes,
2.Imagine yourself in a safe place. Go to a "happy place.
3.I take my shoes and socks off. I feel these to be too confining.
4.I lay down and cover up in a blanket.
5.KEep telling yourself that you are okay. It also helps to have a mantra. Mine is "everything is FIne". Just repeat this over and over.
6.Realize it is only a painc attack, you are not going to die.
7.I turn off all the lights, and if I can I light a candle. I try to focus my mind on the small point of light.
8.I take small sips of water. I don't know if this helps, but it makes me feel more in touch with my happy place, a serene white sand beach surrounded by clear blue water.

These tips may just work for me, but hopefully they can give you at least some comfort when the next attack occurs.

Casey

 

[FlyWM]

Boy do I know where you are coming from. I have a few panic disorders, from PTSD to out right panic disorder, and I suffer the anxiety and panic attacks that come along with it. My therapist is big into using deep breathing, but one grounding technique he showed me I will share with you.

First sit comfortably, feet flat on the ground, take a couple of deep breaths, then hold your index figure about one or two feet in front of your face, right in front of your nose, then slowly bring your finger in and keep your eyes focused on your finger as you move it closer. He says this is a good grounding technique, and it can help with anxiety, I haven't really tried it with an outright panic attack yet.

I hope this helps.

Scott