How to deal with a Panic attack..?
Hi I'm 16 years old and I'm a female, and I suffer big time with anxiety and panic attacks. I have panic attacks 24/7 they never go away, I been feeling like crap for over 4 months straight I haven't been myself. When I have a panic attack I feel like I'm dying. I cant breathe right, my chest hurts, I feel out of body like everything around me is fake. I look at my surroundings and don't really recognize what I'm looking at but really deep inside I do. If that makes any sense at all. My mind goes crazy. I get so nauseated because I'm scared. I get dizzy and light headed and my vision has been very blurry lately. I'm scared to sleep because I'm afraid I'm going to stop breathing or something crazy. It's really hard to describe a panic attack, but I'm going crazy and I just want to know if I'm not the only one out there that suffers from this. Can you die from a panic attack? Please share your story with anxiety, panic disorders, panic attacks, depression anything like that and let me know what you do to coop with it please because I'm so helpless right now and at this moment as I'm typing this I'm having a really bad panic attack my chest is hurting so bad and I'm having problems breathing. Please help. -Melissa
I scratch myself when I'm having a panic attack...?
The thing is I need something to distract me from the problem at hand. There isn't a big problem with this because usually it's my legs that get scratched up but I've been getting scars and that's been getting annoying, so now I want to move onto something else that won't scar and my friend suggested I get a rubber band to put around my wrist and I snap it whenever I get nervous..? Would that work? If not, what do you think? oh, and who else hates those 'comments' yahoo gives you whenever you type?
What is wrong with me I need constant distraction from life like computer, TV, phone, and if I have none I start thinking about everything bad in my life and almost get panic attacks?
I think what makes you get these panic attacks is because of the addiction you have with what you are comfortable with doing.Immediately the response would be that you would think of it as a problem because you have been dependant on them for your distraction.The idea of not knowing what you can do next or not able to do anything causes these panic attacks(remind me of when I smoke previously and I couldnt deal with my problems, i straight away turned to smoking as my first option)We can all agree that at this stage it is not comfortable knowing our gadgets are not with us because it has become a neccesary part of our lives, but it is also important to get away and find time out of it.To curb the effects, you need to learn how to disconnect. You need to be willing to survive. You need to find another method for you to deal with whatever you are going through.You can take it as a breather or break and to get to know yourself more.Take a walk, go hiking. Immerse yourself in the nature that this world has to offer. Talk to another party and have a real conversation without distraction.When you said you start thinking about bad things in your life, you have already assumed place that you use these methods of distraction to mask yourself.It's actually not dealing with your problems but just avoiding it. Talk to someone about it.Think positive and choose to live a happy life. Start thinking about what good is happening to your lives.You need time, and let time do the action.Think about this as well.Maybe what you have done all these while was indeed distracting you from what you needed to find a solution.
How can you best control a panic attack before it gets out of control?
Count your teeth (with your tongue).*In other words, distract yourself. Panic attacks tend to feed on themselves, much like feedback loops that happen with acoustics (e.g., when a live microphone is placed too close to a speaker, you end up hearing that high-pitched squeal). Just as moving the microphone away from the speaker will stop the feedback, distracting yourself and thinking of something else will help de-escalate your panic attack. In a panic attack, your sympathetic nervous system (SNS) kicks in. This is the bodily reaction that prepares you for "fight or flight". All of the symptoms (increased heart rate, respirations, blood pressure, sweating, etc.) are there, and when you feel them coming on it creates additional stress. By counting your teeth, breathing from your diaphragm (deep belly breaths) and asking a friend for reassurance (holding a hand, rubbing your back, telling you it is a panic attack and it will pass) can be sufficient distraction. But because the fight or flight reaction kicks in, you may end up forgetting these coping methods - unless you practice them. So when you are in a calm state of mind, in a place that gives you a sense of security and peace, practice distraction. Tell yourself, "When I feel a panic attack coming on, I will distract myself like this ..." And then practice the distracting measures until they are second nature. One more thing: if you are prone to having panic attacks, some sessions with a therapist who does EMDR or brain-spotting can be very helpful to dig in, find the root cause and separate your emotions from the trigger. And in some cases, a benzodiazepine (Xanax, Ativan) can help keep you chilled out when going into situations that may trigger you. * I learned this from a kindergarten teacher last week; she teaches it to kids when they start to get out of control. I almost blew a fuse yesterday, but counting my teeth chilled me right out. Having had one wicked panic attack in the past, I know that this action would be something that can get your mind to focus elsewhere.
How do teachers usually react to panic attacks during oral exams?
If it is a legit medical emergency then proper authorities will be called, such as the school nurse or ambulance if needed. The teacher should have the decent judgment to assess the situation. Personally as a teacher myself I would stop the oral interview, try and calm the student, and call for help if the situation called for it. If I know that the student has anxiety problems I would try to keep the situation as relaxed as possible and give encouragement before, during and after the interview. Really unless your teacher is a total jerk they aren't going to leave you hanging out to dry. You can't expect to be given a pass out of the assignment but also don't set yourself up for fail. You will be fine :)
Why do I go on walks when I'm stressed and having panic attacks?
I completely understand about walking when having a panic attack. In my case I felt it was a way of distracting myself of how intense the panic attack felt because sitting still only seemed to intensify the event. I think the nervousness and the fear also makes a person want to pace around just waiting on the frightening experience to subside. I agree with last poster as well that going on walks may help regulate the breathing as when having a panic attack it can cause you to hyperventilate, but by walking it creates a better balance in the oxygen exchange and in my opinion can actually distract from the panic experience in that you are putting your body in a more pepped up state naturally which can ease the uncomfortable feelings that one has when sitting completely still while having a panic attack. If that is what makes you feel better during an attack by all means keep walking, because I completely understand the feeling and anything you can do to make it less intense is all the better. Good luck with everything!
Why are counting numbers out of order work for controlling panic attacks?
Distraction, while it may not work for all people with panic attacks, can help someone cope with pain or discomfort that is mental and/or physical. When you are counting numbers out of order or other distractors (subtracting 3 from 100, then subtracting 3 from that number…onto the lowest number), you are keeping your brain busy processing information. Panic attacks work in some people by triggering thoughts and body symptoms (or visa vera). When you interrupt the panic cycle by distracting yourself, the sensations and fearful thoughts of a panic attack slow down and may become more manageable or disappear.
Panic attack making me feel like my heart will explode?
I suffer from anxiety and panic disorder. My heart will start beating really fast out of nowhere and I start having really scary thoughts that are almost uncontrollable. First question - Is it possible for your heart to explode? That's what my mind starts to make me think right when I start having a panic attack and it makes my heart rate speed up really fast. Second - If not, what can I do to gain control over my thoughts so I'm not feeling like I'm dying from a fake irrational fear?