h2g2 The Hitchhiker's Guide to the Galaxy: Earth Edition

Over the last few days, mostly at night I've been having what I can only describe as panic attacks.
I have had one or two in the past though I have never suffered from them reguarly or as frequently as at the moment. I do suffer from anxiety though.

So, do you have panic attacks? What do you do to ease/prevent them?

I have fairly regular panic attacks.. and try to control them with breathing exercises, these are good for helping you sleep too..

How do they feel, Serephina? What is the worst thing about them for you?

I find I can go for quite long periods of time without having panic attacks but when they start up again they often become quite regular. Breathing is very important, probably the most important thing - I mean, doing controlled and concentrated deep breathing.

Also, finding a way to distract yourself . . . distraction therapy. I don't know. Like calling someone or (in my case) playing with the cats - mostly focussing on something else for awhile until things 'normalise' again. Because it is always something that passes. And that's another important thing to remember (that I sometimes forget).


az

I find panic attacks are often associated with night-sweats. It was something I suffered 14 years ago when I seperated from my ex, and I am getting a repeat now. especially in the foot area.

It is not unusual, and can be controlled by understanding your environment (for me escalators and lifts)

I wish you and if you want help, then contact me! I am good at helping others, just can't help myself!

Hope that makes sense!!!

The worst part at the mo is being unable to sleep. I'll just start to doze off then suddenly wake up in a complete panic, feel heavy in the chest n want to go arrrrrrrrgh! n run away type of thing! I only seem to really have the at night and Im starting to fear going to bed incase it happens..4th night in a row now!

OK! Relax, and listen to some casual, non-exciting music, after a warm (not HOT bath), and ensure you haven't eaten later than 17:00. It is now down to you to decide on your comfort zone. For me it was complex Jigsaws, for you it may be reading, the radio, etc. I personally found doing active was better than passive, which made me more tetchy... The only positive point was I lost 3 stone in less than three months, and my current situation is doing the same.

May I wish you and offer any support, being an eternal depressant, surprisingly!

I just wish itd beggar off so i can sleep! During the day Id put the tv on or do something, but at the mo im just so tired n frustrated n I doubt Josh n Ged would appreciate the tv waking them up at 3am..bit stuck really.

I know the feeling. And to make matters worse I also had night sweats that were awful. In fact I am almost suffering the same thiing currently. I just have all the windows open, and stay awake as long as possible. Strangely enough it didn't happen once in Frankfurt, but now I'm in London???

I wish you the best of and if I can help, shout!!

Thanks

I've had panic attacks, and its not nice. I know when i'm starting to get one (its normally crowds and confined spaces that start it) I have a technique that works for me. First of all is deep breathing, then i focus my mind on something nice, relax all my muscles starting from my neck downwards. It works for me, but everyone is different. Find a way that works for you. Goodluck.

Oh boy, do I know what you are talking about. These night ones are bad. I have to agree with the deep calm breathing. Sometimes I try and just concentrate on my breathing. I've not had much luck in distracting myself as I'll start to distract myself and then boom there comes the anxiety again. If the breathing doesnt work, I usually get up and get on the computer and see if someone is online. Sometimes just typing away helps. It is nice to have a response but in the middle of the night it is not always likely. Feel free to type away to me and if i'm around I'd be more than happy to have a chatty email going back and forth. I'm in the US, so if you are in the UK the timing could work out well.

Panic attacks

Take a warm bath before you go to bed they say, do what!! you end up sweating throughout the night.


Try to relax and not think about it, they have no idea, you try to relax and think about what your not supposed to think about and then you panic.

Breathing exercises do work only if you concentrate, but while having a panic attack the last thing you think about is breathing, the only thing going through your mind is "i am going to die", "i am going to faint" "i am going to have a heart attack".

Basically the panic only builds up to a certain point, the apex, it can go no higher, even though you think this is it, this is the end runs through your mind, hyperventilation takes over, your breathing increases, lowering your carbon dioxide intake, which makes you feel dizzy, faint, shakey.

The famous paper bag will help (not plastic, but paper), breathe into this for about 5 minutes, and count your breathing (in, out, in, out) you do in your mind, this will settle the levels of carbon dioxide and oxygen in your body.

Trust me on this bit....do not revert to alcohol to calm the nerves.

I used to lie on my back in bed, close my eyes, and start from the feet and tense the muscles up the body slowly and relex them one at a time, so from feet to calves, thighs, buttocks, stomach, arms, chest and face and with that i had sounds of the waves or river sounds or calming music of any sort playing in the background, give it a go, you can get this sort of sounds from most health shops or certain record shops.

There is nothing worse than the feeling of impending doom through panic attacks, but it can be beaten.

And as many have said here already, people always want to help or listen and i am no different, contact me anytime if you want to chat.

Bov

Thanks all. I've got a drs appointment tomorrow to see if he will give me a sedative or something n Bach rescue remedy to try in the meantime

I have panic attacks to..funny is that they normally happen when i am in calm moments. I have quite a stressfull life, but in work time i never lose my nerves (at list until now).

Panic attacks, axiety attacks, all revert to a high lvl of brain activity that leads to a vicious cycle. Very very hard to lose those cycles. The best thing i have found for that is having conversations about this attacks with very close people. Next try to think about the situation, imagining it and then try to think what happens in all the time cycle of the panic attack. After that try to think about what could you do to loose each step of the attack (build mental barriers, face the subject, change some of your surroundings, etc).

The sedatives and all other sedative-like-stuff help. That is true, but if a person is going to give them away after some time. If not you would only change the name of them for the next years to come, drs will simple give you more or different medication. Use ONLY the medication if you have a good way to lose them after a awhile (parents, girlfriends, boyfriends, anyone who can really take your sedatives away). Why am i being to strong about this? Because it ain't beautifull when ppl get used to sedatives.

Best option of all: personal therapy and fake sedatives (if you think they are giving you placebo, don't think more about it, if it works, nevermind about it and it doesn't give you bad addiction).

best of luck and remember there is always ppl to help and new ways to fight back panick attacks.

hi BK,

<>

And then you go on to offer advice about breathing with a paper bag!

<> . Well, yes, I think they do. At least everyone here who has suggested what sometimes works and helps them. Just saying - Relax already! - obviously doesn't help, but many people here have suggested things that help them to relax.

Anyhow, I also know it's a very personal thing, what works for one person might not work for another.


On to Serephina . . . how are you feeling? I agree with Kandarian that sedatives can help to a point, but in the end you need to find a way of coping that doesn't rely on drugs. I've tried Bach's Rescue Remedy which was recommended by a friend who found it very helpful though it didn't do a thing for me.

I sometimes take a very mild tranq - here it's called Distensan 5. Apparently it's very very mild, in fact a doctor friend told me I should probably be taking Distensan 10. But I find it helps to just 'take the edge off' the anxiety I'm feeling, enough to get me breathing properly and feeling like me again.

Again, as BK pointed out, panic attacks do have an 'apex' - the thing I try to do most is not 'fall into' the panicky feelings, to try and breathe and distract myself, any way I can. And the thing I always try to remember is that 'this too shall pass' and I won't totally lose my mind and go nuts (which is how my panic presents itself to me).

Well, as you can see, you're not alone with this problem, Serephina. Which possibly helps in itself.

What else can you tell us about how the panic affects you? I find myself similar to you in that I tend to fall asleep okay but then often wake up at 4am feeling terrified - though to be honest my most scary panic attacks happen when I'm out alone in the street. At home in bed at 4am I usually try reading and if nothing else works, after a couple of hours I wake up Noggin to ask for a backrub. He is very generous about this and doesn't mind me waking him.

And then he keeps reminding me to BREATHE. You see, the breathing thing is actually very important.


az

Ged's been very patient with me hollering in the
night like a loony too I can't cope f a few minutes let alone a few hours! The rescue remedy was great last night though, was asleep a couple of minutes after taking it.

Oi, never said I hollered in the night like a looney!

Mostly it's about too many scary thoughts and feelings rambling around in my head in the wee hours.

Glad to hear the Rescue Remedy works for you. As I say, whatever works. Sometimes when I used to get really terrified about walking over the bridge to my classes I'd clutch the little vial of Rescue Remedy in my fist and remember how much Lizzie (who sent it to me) loved me, and that also helped.


az

Az

>>what works for one person might not work for another<<

That is so true, when i said about the breathing exercises, they dont really work for me without the paper bag method, but it dosent mean that it is the same for others, breathing technique is one of the most important factors of controlling the panic.

I have tried so many different (GP prescribed) pills or herbal remedies and of course alcohol(which got me to where i am now)

I currently take Efexor XL(venlafaxine) and it does take the edge off but dont want to take them for the rest of my life, someone mentioned to me a herbal drug called Valerian, must say that i have never heard of it, have you, and if you have any thoughts about it

The very best treatment does not involve medication and is called Thought Field Therapy, used in conjunction with hypnotherapy.

Care to elaborate Welsh Gardner? Isn't hypnotherapy expensive?