How to make panic attacks go away

Santa_P · ‎10-09-2021

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.

bluemoonbluesky · ‎13-09-2021

You can absolutely get through this. During all of my first 3-4 major panic attacks I took myself to Emergency, until the next major attack and I realised I had to get through it myself. The thing that many people don't realise is the physical pain that panic attacks and anxiety can bring. Burning chest, stabbing chest, weird palpitations, spasming muscles etc. I have had it all in the chest area. If the tests are normal, you have to trust yourself. You can do this. I absolutely know that wave, that dreaded feeling when you're in the middle of it all and can't function, but you will get through this.

I was actually out walking with a friend yesterday and had my biggest panic attack in quite some time. In addition to chest pain, intense heart rate, I had that 'falling' disorienting feeling. I was quite embarrassed and had to explain this all to my friend whilst we were halfway through a walk. She didn't really understand the physical manifestations of pain but nevertheless sat with me and listened to what was happening. I was shaking so much I couldn't even pay for my bottle of water! After 20 minutes or so of sitting, I even managed to go to a supermarket and then eat some food later. Ah panic, you tried to get me again! The thought of a tiger is not a tiger.

In terms of overcoming panic attacks, one thing that I always recommend is to download the DARE app. It has it all - daily DAREs (more like monologues, not meditations), daily evening wind down talks, SOS if you need to get through a panic attack (has helped me immensely). I was sceptical of apps but DARE is the only app I recommend - and the methodology itself teaches you to embrace and accept anxiety, not to live in fear all the time. It totally changed my thinking, and I am not ashamed of myself anymore, even if I have anxiety. I wish you luck!

DJay___ · ‎14-09-2021

Hi there.

Have you tried herbs for anxiety?

There is a place called Happy Herbs in most cities. The people there are very easy to talk to. They have herbs that help with Anxiety, well being etc. Its all completely legal in every state of Australia.

I use a herb named Damiana. If my Anxiety is a bit OTT, I have some. It can be smoked ( I don't smoke cigarettes or anything else but this helps me cope), or can be made into a tea.

Look them up online, perhaps make a visit or order online.

Kind regards,

DJay

Banksy92 · ‎14-09-2021

Hi Santa P

Thanks for reaching out, it sounds like you're dealing with a lot right now but are taking big strides in the right direction by seeking help.

You may find if you wait a little longer the medication can take some time to be in full effect within your system, hopefully this helps and if doesn't definitely keep the conversation going with your doctor.

Do you have any activities or strategies you currently do to help relax or soothe yourself when you feel stressed?

In my experience I am best able to manage panic attacks with a few tools.

Deep slow breathing is very helpful. Counting slowly in for 4 and out for 6. Try do to this for 1-2 minutes from deep in your belly.

Another helpful technique is something called '555' - close your eyes and identify 5 things you can feel, then 5 things you can hear, and then open your eyes and describe to yourself 5 things you can see (be as descriptive as you can). This taps into our other senses which can help to regulate the nervous system.

Everyone is different so I'm sure over time you will find other techniques that will help you when you need it. I hope you're able to start seeing a psychologist soon too.