How to make panic attacks go away

[Santa_P]

I’ve been experiencing what I think are panic attacks for the past few weeks. They come on without warning. I start to breath faster, struggle to breathe, start coughing to clear phelgm, burning sensation in the middle of my chest, radiates up into my face. Feelings of fear, guilt, worry, engulf me. My main fear is that I have some issue with my heart. After the first attack, I went to the doctor, who did ECG and Blood tests. Both results showed I was OK. My problem is that although everyone has assured me that I’m OK, I still get these panic attacks. They happen several times per day, without warning. I also am worried about going to sleep at night, with the fear I will not wake up because my heart will stop. I have started a course of anxiety medication and intend to see a psychologist as soon as a can. So far, the medication does not seem to have had much effect on the panic attacks/anxiety. I have been taking the medication for 3 days. Just looking for advice on how to address the panic attacks until I can see the psychologist.

[Glenncoco88]

Hi Santa

im Literally in the same boat as you. I have had panic attacks hit me at random times through the day and I can shrug them off. I even went to the hospital and they said I was healthy. I still panic and feel my chest when this happens as I don’t know how else to handle the situation. I’ve been on my meds for 3 days as well so I know it’s tough.

im trying to find ways to handle the situation better

[Sophie_M]

Hi Santa P,

Welcome to the forums and thank you for sharing your story with us here. It takes a lot of courage to reach out for support, you also never know who will read this post and feel less alone in their own experiences. We are so sorry to hear that you have been struggling with panic attacks. We understand that this must be very overwhelming and scary for you, especially since your results have all come back OK and yet they are happening so often. Please know that you've come to a safe, non-judgemental space to talk things through and our community is here to offer as much support, advice and conversation as you need.

If you would like to talk to someone we would recommend that you get in contact with the Beyond Blue Support Service. They are available 24/7 by phone on 1300 22 4636 or on Webchat 1pm-12am AEST on our website: www.beyondblue.org.au/getsupport  One of our friendly counsellors will be able to talk through these feelings with you and can offer support, advice and referrals.

We hope that you will find some comfort here on the forums. Please feel free to keep reaching out here on your thread whenever you feel up to it.

[Positive_vibes89]

Hi Santa P,

Im very saddened to hear they you are in distress. Anxiety is a really hard thing to cope with, I myself have experience this feeling too. I recommend you sleep with the light on at night, I felt for me it brought me some comfort. I felt safe with the light on. If possible, can you get a family member to do some regular night checks on you to ensure you are okay? That may ease your anxiety.

[Petal22]

Hi Santa P,

Wellcome to our forums!

Im so sorry you are feeling this way…..

I understand panic attacks I too used to have these they are horrible……. I had severe anxiety OCD….. ive now recovered thanks to professional help…….

I was put on antidepressants to help me to manage my anxiety………. Antidepressants can take up to 6 weeks to work fully so hang in there…..

I found meditation helpful maybe you could google a guided meditation on your phone and do it daily…..

Exercise helped

Being with people also helped me

Mindfullness is great also

Try to put your attention on your breath when your mind wonders bring it back to your breath….. your breath can be used as an anchor…..

Try to practice slowing down your breathing

Practice positivity….. read many positive affirmations daily

Thats great you are going to see a psychologist a psychologist can give you many coping strategies…

We are here as a community to support you, please chat to us anytime 😊

[Baljit]

Hi Santa,

I can remember my first panic attack and it was a daunting and extremely frightening experience and at one point I thought I was going to actually die.

If you have not already done so I would strongly ask and push your Doctor, to arrange an appointment for you to see a psychologist.

I have taken the following key learnings and techniques that I have acquired from my psychologist and I have successfully applied these in the management of my attacks:

1. You cannot die from a panic attack, it’s an uncomfortable feeling but you will not die!!!

2. Don’t be frightened when you do have your next panic attack.

3. Do not runaway, from the environment and the place where the panic attack is happening, but to face and fight the panic attack directly with a positive, and you cannot hurt me attitude.

4. Undertake, a review afterwards and try to identify the trigger point(s) for the panic attack and then put corrective measures in place to avoid it happening again.

I hope this helps…

[SR2333]

I have found what works well for me is staying grounded, I will stamp my feet to feel the ground, and say what I see out loud, if there is water I will pour this over my wrists. I tell myself it’s just an attack and it will soon be over. It’s not so much scary now as embarrassing talking loudly to myself but it saves the devastation I’d feel for hours after, so it’s a small price to pay. I’ve also read other people carry an emergency bag, it has bottled water, essential oils for smell and one of those squeezy toys, really all these things are the same concept, staying grounded. You can try what works for you really.

[Jodielianne]

I can’t make the panic attacks go away. They last for hours. In the end I have to take medication which makes me feel weak and compounds my feelings of failure. It starts when something happens to my health that I can’t control. I feel like I am buried underground in a coffin. I don’t want to leave the house.

[Sophie_M]

Hi Jodielianne,
 
Welcome to the forums. We hope you find the support you are looking for here. The community here is a warm and welcoming bunch, here to offer you a non-judgemental and open space to explore your feelings and perspectives.
 
It sounds like you are having a lot of difficulties with panic attacks and health anxiety.
 
Do you have support team such as a GP or psychologist at the moment?
 
If you would like to talk to someone separately we would recommend that you get in contact with the Beyond Blue Support Service. They are available 24/7 by phone on 1300 22 4636 or on Webchat 1pm-12am AEST on our website: www.beyondblue.org.au/getsupport  One of our friendly counsellors will be able to talk through these feelings with you and can offer support, advice and referrals.
 
We would encourage you to create your own thread about your anxiety, so you can have your own space for people to gather and reply in support of you.
 
Thank you for reaching out today and welcome again.
 

[Petal22]

Hi Jodielianne,

Wellcome to our forums!

Sorry you have been feeling this way…it must be difficult for you..

Im sorry this happens when you have something that happens to your health that you can’t control…

Can I ask if this happens when you have intrusive thoughts about your health?

I encourage you to speak to your gp about the way you are feeling you could do a mental health plan together this will enable you to see a psychologist……

As Sophie said we encourage you to start your own thread so we can support you.

Im here to chat