This is new: Panic Attacks (Triggers)

This is new: Panic Attacks (Triggers)
Dewey2k

Dewey2k

Part of what I've decided to do to help me with my recovery is Art Therapy (not sure if this is the proper term or not).

I drew a picture of THE ROOM where my perp violated me. I can visualize it very clearly from the dark wood paneling to the half-packed cardboard boxes in the corner, to the porn magazines in the bottom of the empty bookcase at the foot of the bed that held the TV and the early-model VCR.

Anyway, I had no problems drawing it, and I had no problems looking at it until last night, when I looked at it for about thirty seconds and had a mild panic attack.

I was in the chat talking to some guys last night (Thanks Guys!) and they said that panic attacks are an preparation for "something" coming out or... I don't remember what else was said.

It isn't that I don't believe them, but I was wondering if anyone has more input on this.

Thanks-
D

[Edited because I keep forgetting to check that blasted e-mail notification]
 
Panic attacks are usually driven by high stress levels, they can come and go.

I would say to not let yourself get so stressed and maybe use the art for better purpose until the stress goes down a bit.

The attacks will recede or get easier over time, but you may experience them going through therapy also.

Take away the triggers if you can, and it sounds like these drawings are not helping you.

dont know if it helps,

ste
 
Im not quite sure how or why they happen either (sometimes theres a trigger, other times its like a lightning bolt from a clear blue sky).

But if you want/need, i'll gladly have a chat with you about dealing with them.
 
I've been having a different kind of panic attack lately and when I do I become enraged by them. I always just panicked before and was left feeling powerless. Now I feel powerless to stop them, but I feel power welling up in the places in my mind and body where I've stuffed anger. I no longer accept my panic attacks. That doesn't mean they will stop, but I am taking back my power.

I think you are right about them being prep for something coming to the surface. Mine used to be before the hurt would surface, but I've really been dealing with those feelings. I have realized that mine are getting stronger now because I am incorporating the outrage and anger into who I am. I will no longer deny my anger and rage and will find appropriate ways to express these feelings.

My wife and I do things that trigger my memories and attacks on purpose. I feel like I'm ramming into a huge wall every time, but I know that I'm slowly breaking it down. I will continue to force myself to experience my panic attacks and triggers while learning new skills and techniques to deal with them.
 
My first instinct is to charge right in and confront this, but is this the wisest course to take? I can not afford to be out of commission right now, and I'm afraid that is exactly what's coming.


If it works for you, Scooter, then that's great. Right now, in spite of what I would prefer to do, I'm not certain it's an option for me.
 
I find if I don't confront it, it comes out in coping ways that are not healthy. If I confront it, I know what I'm dealing with and have a better chance of working through it.

But it all depends on the situation and time. There are times I can't deal with it and don't have the energy to work on it. But it seems to find a way to bite me in the rear when I'm not looking.
 
Dewey
here's the text of a leaflet I wrote for our local survivors charity.
It was checked out by a therapist who specialises in running groups for people with severe panic attacks, so I know the info's good.
It works for me anyway.

Dave

DEALING WITH PANIC AND ANXIETY ATTACKS LEAFLET TEXT

A Panic Attack is a frightening experience, and one a survivor of childhood sex abuse, or 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.
During a panic attack these symptoms seem to arise out of nowhere, and we dont know why. 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. This is because our bodys natural fight or flight response has been 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 often no need for fight or flight response in the first place.
The symptoms experienced in a Panic Attack can include:
Racing Heartbeat
Difficulty Breathing. ( Similar to an Asthma attack )
A feeling of Terror, and sometimes Paranoia.
Feeling Light-headed, Dizzy and Nauseous.
Shaking and Trembling.
Chest Pains.
Sudden Chills or Hot Flushes.
Tingling in the Fingers and Toes.
A fear that you are going crazy
Feeling Scared and Confused, and a fear that you are having a Heart Attack or something similar.

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 usually 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 can 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 repeated attacks can create a fear of future attacks to such an extent that it affects that persons life, and the sufferer can develop Phobias by avoiding situations where an attack has occurred before.
If this occurs then Therapeutic or Medical help is essential.
WHAT CAN I DO ?
Fortunately some of the best ideas to help to get through panic attacks are simple ones.

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 in time to your breathing.
Positive thoughts can replace the panicky ones, and if we have a few good thoughts that we can 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 can 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.

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

Even if they never completely go away, we can learn to get through them safely. Dont live in fear of the next one.
 
The breathing cannot be stressed enough, its so important!

One thing that allways helps me is correctly identifying whats going on, simply by saying to myself "Dude, its just another panic attack, nothing dangerous" helps me tremendously, by defusing (or maybe discrediting) the reason to panic.
 
Thank you for the information, Dave. This answers some of my questions, and a visit to my T tonight helped as well. She said that I wouldn't be triggering unless I was ready to deal with the ultimate cause, so that's progress I guess.
 
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