Before we get going any further let’s look at what the definition is of a panic attack:
A quick type in Google and we can find the following definition “A sudden overwhelming feeling of acute and disabling anxiety” (Google Search, 2016)
For many of you, that suffer from panic attacks I’m sure you can relate to the above definition. I know the above definition was true for me many years ago when I seemed to suffer from constant panic attacks. Panic attacks make you feel exhausted, tired, Apathetic in nature and one almost feels like surrendering to the inevitable daily trudge off the day. We surrender our control to the world and let the world do what it wants with us. We feel abandoned by society because society doesn’t understand our issue and in many cases can’t help us with our issues. Sadly you can waste thousands on so-called alternative treatments and read hundreds of books without seeming to make any noticeable movement forward.
I know this because this is how my own journey started. I grew ever frustrated by the lack of knowledge and results from so-called CBT, Counselling, Psychotherapy and trying this technique and that technique. However, I’m determined that no one else should have to go through the same experience and feel like they’re stuck in a thick sticky quagmire. Today I’d like to share with you 3 ways in which you can make a start in tackling your own panic attacks and gradually regain control of your life.
Before I launch into the 3 tips I want to cover some old ground to set the foundation right for you. The first thing we must understand is who exactly these feelings on panic belong to. So ask yourself now “Who do these feelings of panic belong to?” Do you see that these feelings of panic belong to you? It’s your panic and your feelings. Recognising this represents a big first step in overcoming the anxiety. You see if you don’t know these feelings of panic belong to you, then you’ll always blame external events for you having panic. You’ll look everywhere bar yourself.
So now step 1 is in place knowing who these feelings belong to we then need to delve deeper and look at what essentially panic is. Now panic as far as you and I are concerned is simply noise, it’s mind noise. That’s it. So now we know the panic belongs to us and it is just our mind making noise. We might not like it or agree with it but already we can see a little clearer. So now we’re ready for the 3 tips.
1)Daily Intention: Having a daily intention of what you are going to do during the day seems almost irrelevant. How does this help with my panic?? Well by having a clear idea as to what you are going to do during the day your mind is going to focus on that very thing. That’s important as we all know our minds love to wonder and play all those Hollywood blockbuster movies of destruction and chaos. A focused mind becomes clearer and more tamed. A mind left to wonder leads to complete anarchy and you and I both know all about that don’t we? So what do you want to do today? You can mope around and blame the world for how bad you feel and drive everyone mad or you can take control and live your life to the full. What would you like to do? Great so can you think of just 3 things you’d like to do today. Make them positive, exciting, uplifting. You might decide to go for a relaxing walk on the beach, read an engaging book, spend 20 minutes focusing on your goal and imagine achieving it. So what is it for you?
2)The Secret Of Mind Quiet: How would you like to save yourself thousands and let me show you the fastest way to getting free from panic, achieve greater well-being, get your goals and much more? Sound a plan… Well, what I’m about to share is something I only recently discovered and since then it has found it’s way into every session I conduct. Why? Because it works real quick. You see what they don’t tell you in the secret and in that plethora of self-help books is what the mind is and what quiet is. Now you are very familiar with your mind because you hang out with it every second of the day. However even amongst all the chaos in your life right now there have been fleeting glimpses of your true state, your natural state. It might surprise you to know that anxiety and the emotional state is un-natural. We weren’t born with emotions instead in our early formative years we made connections based upon certain emotional experiences. For example, we might start off with hating the sound of a bus air breaks because it scares us or makes us jump. Over time this ‘scared’ feeling get’s stronger as we begin to make deeper stronger connections with the bus and airbrakes. Then we take it further and paint every ‘loud’ noise with the same emotion and before you know it you have created a phobia response or severe fear.
So what is our natural state? Well, that state is quietness of mind. It’s best described as the state where everything just works out fine. Our mind is quiet, we accept ourselves 100% and things just effortlessly work out for us. In a world of panic attacks, we may only achieve this state for very brief periods during the day. So the next question I get asked is: “What, you mean to tell me your big idea is to get a quiet mind and I’m never going to get a panic attack, anxiety or experience any negative emotion?” And my answer “ Yes, so long as you STAY in quiet you’ll never have any issue”
Your mind might be kicking in now and thinking “There’s got to be more to it. I’ve got to figure this out. He doesn’t get my panic attacks. You can’t just get quiet and be free of it. It can’t be right…” Well, there’s a reason why I run London’s Leading Anxiety Clinic and that’s precisely because I know exactly what I’m talking about. I invite you as part of your daily morning routine to try out this little routine:
Step 1: As you wake up in the morning just sit up in your bed with eyes closed. Just focus on taking a deep relaxing breath in through your nose and out either through your nose or mouth, whichever is more comfortable for you.
Step 2: Think about achieving your goal. Focus on what you want and not the picture you don’t want. How does it feel to have it? Just notice all the sensations of having it.
Step 3: Now think about those positive beliefs you have now you have it. E.g. “I feel so relaxed and peaceful now” “I feel surrounded by the feeling of safety and security” “I am safe now” “I love myself now” You get the idea. These affirmations are another new thing I’ve discovered that work really well used in the right way.
Step 4: Begin to surrender all those feelings now to quiet and just go back to focus on your breathing. As soon as you feel centred and your head feels relaxed your good for the day. Every time you feel overwhelmed during the day just think back to the positive goal and you’ll lift yourself up. The more you stay positive the more your life will change for the better.
3) Momentum: The Key To Success
Momentum sounds like something associated with a boulder charging down a mountain and gaining ever increasing strength and power. In short, this analogy is perfect for why momentum is so important. Like a boulder charging down a mountain, it takes a bit of time for the boulder to reach its full speed and power. Like the boulder the more we practice and develop healthy habits of success the more power and strength we accumulate and the better and more abundant our lives are. In the beginning stages, it takes effort and a real push to get the boulder of success to topple on down the hill but once we achieve this we can ease off the pressure and just continue to repeat what worked for us the day before and in so doing grow and achieve ever greater levels of potential. So think about what action you can take today to take a step closer to achieving your goal. Is it sending an email or a proposal off because you fear failure and rejection? Do something or forever be trapped within the paralysis of nothing. No action=No Results. Action=Feedback=Results.
I hope these few tips have helped you and do please share this article and comment below. If you feel you'd like further support from me then why not get your free 30 minutes "Prove It Works: Get Anxiety Free" Session where I'll give you a taste of the magical state of quiet. I only have 3 spaces a week so get in touch with me now if you want in. I have successfully worked with people all over the world including the USA as we use zoom, a great way to chat using your computers video.
I had my first panic attack episodes after experiencing anaphylaxis for the first time from eating a mango on the fourth of July (wherein I also accidentally took too much benedryl and the entire day was like a really bad paranoid trip). The week after I would get these fake anaphylaxis symptoms before I would eat fruit - my throat would tighten and go dry (I could not swallow unless I was drinking or eating), I had the "sense of doom", and I could just feel myself turn white and I would get a cold sweat. When this happened, I would just take a sip of water, breathe deeply a couple of times, and get back to work. On the weekend, I sat down and choked down all the food that had given me an episode - I could eat strawberries again! It took about an hour and a half to eat all the fruit and nuts I normally eat. So that stopped for a while. However, everytime I would think about a mango, I would get the fake allergic reaction symptoms.
I practice martial arts, and on this past monday we were working on grappling, specifically arm bars which involves pressing down all of your weight on your partners chest, using that to lift your leg over. My partner was having a hard time making it fluid, so we worked on it for a while. The day after, I started having chest pain, and had my first episode not involving food that day. Basically, I felt pain in my chest and thought for about 30 seconds that I was having a heart attack (my mom had her first heart attack when she was young and healthy), until I remembered the excessive arm bars and pressure on my chest, and forced myself to calm down.
On Thursday, I saw an allergist and he prescribed me an epipen and ordered some blood tests to verify the allergies (he did not have a scratch test for the mango). I got through the appointment okay - describing the allergic reaction made me relive it a bit, which I actually think is a good thing, but was not that bad. I told my doctor about the anxiety, and he says he sometimes sees this with patients and that it probably some sort of short term PTSD.
On Friday, I had my first full blown panic attack. I had a little panic episode, and when I tried to breath deeply to calm myself down, I had a very sharp pain in my chest. It terrified me. Ever since the first panic episodes began, I figured that as long as I could breathe deeply, I was fine.I had body aches all over, pain in both arms, and a general sense of confusion along with dizzyness I ended up having to leave work for a couple of hours to go to the clinic. I told the doctor that I had no idea what was going on with me, and I told him about the anxiety about fruit - freakin' lame fruit (which he said was not lame) - and about everything that I had experienced since. I spent the two hours crying the entire time, and I have no idea why. The doctor did some bloodwork, gave me an EKG and a chest xray. All my vitals were fine, and every result was perfect. I am healthy. I know that I am healthy rationally. I am so used to being in tune with my body, but now I cannot trust the symptoms that it gives me. I feel very out of control. And I am just tired and frustrated although this has only been going on for a relatively short time.
The food phobia has not really gone away yet, and apparently I have a phobia of heart attacks which probably comes from having a mother who has had a couple. I've spent this weekend trying to deal with it - trying to remember what it felt like to have that allergic reaction and trying to learn how to let that fear go.
I have never had anxiety before; I've had asthma attacks with no access to an inhaler and have still not panicked. This is all new to me, but I want to deal with it. Has anyone else had anxiety with regards to food, and or medical conditions that family members have?
For the past two days I've truly been struggling. I wait until my husband leaves for work before I start the long process of getting out of bed. I don't shower for several days at a time, I eat only things that don't involve effort to make or clean up, the dishes have been in my sink for three days I think, I only do laundry when there is nothing to wear and even then it makes my chest tighten because I fear what people would think if they saw my house in it's current condition.
Every morning I lay in bed and think to myself "but what are you doing with your life?" I never have a good answer. I get up and if I have the energy I shower, I usually don't. I take my medication, I guess it helps, when I remember to take it, if I care enough to take it. All day I struggle to focus, the only thing I enjoy doing is making my lists. I make hundreds of lists a week, sometimes about books I want to read, sometimes about the most random things I can think of. It calms me down and doesn't allow me to think.
Thinking is hard, I wonder what it would be like if anyone really knew how I thought. Unedited. Unfiltered. I've never told anyone the truth about runs through my head. Not that I want to kill people or hurt them or myself for that matter. I just re-think about everything wrong in my life, everything that has been wrong and everything that will be wrong in the future. It cycles like a show on re-run. Never ending. Sometimes it's easier because it's in the background and I can try to ignore it. But it's still there, I can see it out of the corner of my inner eye.
Several times a day my breath catches and I have to close my eyes. Try so hard not to cry and hyperventalate. Heaven forbid I have to talk to someone on the phone or email someone. It takes all day just to get up the courage to call my parents a couple times a week and even then when the conversation stalls my chest tightens again.
So what am I supposed to do? I fear every day that I will get called back to work or worse, that I won't be able to return. Then this will be forever. This will be my everyday. Everything I worked for, wanted, dreamed for, out the window because they didn't want to take the five minutes to properly install a machine. That ten seconds. That ten seconds that it took for me to get electrocuted could be the deciding factor of wether or not my husband and I are able to have kids. It could be the deciding factor of us buying a house, moving out of state, going on vacation, me driving out of town. That ten seconds.
One one thousand. Two one thousand. Three one thousand. Four one thousand. Five one thousand. Six one thousand. Seven one thousand. Eight one thousand. Nine one thousand. Ten one thousand.
I have agoraphobia and I have been forcing myself out of the house lately. I go to my boyfriend's every weekend and we always do something that's out of my comfort zone. Every time I go it gets harder and harder, even though it should get easier and easier. I don't know, maybe it's because I feel like my partner doesn't understand me. I mean, it's great that he at least tries but I need someone in my life to shoot a text to saying ''I feel anxious'' and they will know what to say to me straight away to make me feel better. My boyfriend just hugs me and says it's gonna be okay, but he doesn't really know how I feel or how difficult it is. I feel like I have to go because we have a lot of communication and closeness issues and if I stop seeing him then we will eventually just break up, and I don't want that. I'm just scared and alone and I need a friend in my life right now.
I don't think I have written in a diary since I was probably 12 years old. I grew up in South America. I saw so many things a child should never see. This caused some PTSD but I had no clue until I was an adult. I've struggled with anxiety for as long as I can remember. it was always manageable except for a brief time in my very early 20s. And now I'm 30 and having the most severe panic attacks I have ever had. It's hard to tell what triggered them. The migraines that all of a sudden started happening? Oh no! I must have an aneurism or a mass in my brain! … panic attack… or maybe it was when my blood work came back with high cholesterol? Oh no! I'm gonna have a heart attack any second now! I have to stop eating! I'm so hungry but I don't want to die!!… panic attack… chest is tight fingers tingling. That's it! I'm about to die!! … panic attack… and nobody understands. And I'm told it's all in my head and to just calm down…
Hi everyone. I'm brand new to the site so not sure what to do with it quite yet but I just wanted to introduce myself.
My name is Olivia, 19, USA. Currently I'm taking a semester off of college to try an work on my anxiety that I have lived with for as long as I can remember. It's been rough being home and I just need people to talk to. All my friends are off at school and I just feel completely lost and helpless/hopeless. My mom has been great througout this process and has really just been my rock. But the more time I spend at home the more I feel myself regressing back to my terrible hermit-esque habits...I want to be back at school. I want to be happy. I want to be anxiety free. I now this will be a lifelong battle but I just want it to get a little better everyday. I'm on my second maybe third month of Prozac and I personally feel like it has been super helpful. And along with the prozac I have been seeing a thrapist once a week. She's incredible and I know that I'm in good hands.
It's all jst really confusing right now. I'm trying to figure out where to start to tell my story.
Anyway. I wasn't planning on writing all of this. I will hopefully fill you in on more tomorrow. It's late and I need sleep. Tomorrow is sure to be an anxious one. My mother is making me apply for a job while I'm home and to say I'm worried about it is an understatement.
Love to all.
Looking forward to meeting some new friends and figuring it out together.
Oh The Places You Will Go - https://www.youtube.com/watch?v=20mMbEB0OhA
I have been experiencing panic attacks since March of 2014. I had my first panic attack while sitting in my car, on a break at work. I was doing something innocuous like checking Facebook, and it hit me out of no where. My heart was racing, breathing was difficult, I was dizzy and felt like my head was 'in a bubble'. I remember clawing at my collar bone, feeling as if there was something there restricting my breath. I went back into work and continued my day through the feelings which came in waves. For the next 4 days I trudged through those feelings, thinking I was getting sick with a cold or something. I even tried taking a cold medication thinking it was mucous in my lungs making me feel like I couldn't breath. Taking this medication actually made me feel worse; I started panicing about taking a pill, and my symptoms worsened. I also had a severe stabbing pain in my left shoulder blade, and I managed to find one random website online that indicated that that could be a symptom of a heart attack. This only made me panic more, and again, my symptoms worsened. I still had not at this point even thought that I was experiencing a panic attack. Finally, when I could not walk more than 10 feet without having to sit down due to being dizzy and out of breath, I paniced, called my husband to come home from work, and went to Urgent Care (I did not have insurance at the time and did not want to pay out of pocket for something I was sure would pass). I was doubled over in the waiting room, convinced that I was going to pass out. The nurse came out and took my blood oxygen level, and I was fully oxygenated. I finally met with a doctor, who told me I was having a four day long panic attack and perscribed Xanax. My husband and I picked up dinner on the way home and I sat, staring at the pill, crying because I was so scared, until I finally took it. I felt 150% better. Everything was beautiful, I was on a fucking cloud lmao! It really did wonders.
Since that attack, I've had one almost on the dot every other Wednseday, with a few peppered in between. I have many mini ones as well where it feels as if a wave of anxiety hits me and then passes within a few minutes but they are not as severe as the heart racing, can't focus on anything else attacks. The mini ones are usually triggered by a pain in my chest on various sides, usually attributable to gas or muscle spasms (but that doesn't stop the panic, does it?). I try now to just recognize them as Panic Attacks and let them pass but it's not always easy. I also found a questionnaire online that I fill out everytime I'm in the midst of an attack. This helps me notice patterns and inconsistencies in my symptoms as well as helps me accuratly monitor the frequency of my attacks and mini attacks.
I've suffered from panic attacks off and on for the last 30 years. This year our family has lost 4 friends/relatives & the death of our beloved cat "George". At 61 I am realizing that all life comes to an end sometime and as a result my anxiety and panic have increased to the point where I can't get enough sleep even though I'm exhausted. My thoughts consume me. I find some comfort in the fact that there are so many others dealing with anxiety-I'm not alone in this. It makes me angry that my anxiety is limiting me so much from enjoying life. Every day is a struggle. I just want to go back to being happy again & spending time with my family, especially the grandchildren. Is there a way out of this?
Have been very anxious and depressed without seemingly to be able to control it. Prayer and meditation help alot, but medications so far have not been working out or have given me bad side effects so get off of them after a few weeks or even a few days. Palpitations, suddenly waking in the night out of a sound sleep, heart pounding...it's getting very old VERY fast. Tired of the fears and persistent thoughts of dying. Tired of the dizzyness, weakness and fatigue. Tired of the gastrointestinal problems, constipation then diarrea, cramping, gas pain, reflux and globus feeling. Just tired. Frustrated.
I don't know why it happens or when/why it even started.
There was a time I was barely motivated to leave the house. Then I finally took a huge step, moved out from my home country, started a new job (employment options are rare in my country) and at this point in my life, I feel as if I am so closer to where I want to be, finally able to progress in my career. I have quite some amazing friends and a few love options which I am not ready to pursue yet.
However, it doesn't seem to matter how perfect my life is at a certain point, or even how satisfied I consider to be; it 'keeps coming'. Out of nowhere, the shortness of breath, the lump in the throat, the dizziness and the tingling... the need of running away from everyone who is around me and lock myself inside the nearest room, toilet, etc. until it goes away. It used to be harder before.... Nowadays, I believe I am able to control it, I'd say I am able to recover from any panic attack in a matter of a few minutes if I can manage to be alone for that amount of time without anyone noticing that 'there is something wrong with me'. I cannot even explain. Nobody else even seems to understand. I cannot even seem to understand myself. The last time I was in the doctor, I told her that I feel perfectly fine, I feel happy. Why is this happening then? I have gone through several physical exams to ensure nothing else was wrong with me. Heart, lungs, everything is working fine. Doctor says 'underlying issues'.
I can deal with stress, I can deal with being nervous about something in specific, as long as I know what 'it' is. However, dealing with this..it's unbearable. Knowing that something is haunting me and I cannot seem to figure out what it is...