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Panic/Anxiety Attacks.

Hotsauce84Hotsauce84 8,450 Posts
edited November 2008 in Strut Central
I'm pretty sure this has been brought up before, but anybody else suffer these? It's been a while since I've had one but today I feel like I might be headed that way again. Been feeling reeeeally anxious all day. Feel a migraine coming on too, which means I've taken 2 Excedrin Migraine pills and those are loaded with caffeine. I've tried staying calm and taking long, deep breaths...works for a bit then anxiety kicks in again. I wanna try to beat this before it gets worse. So much trouble...refuse to lose. Any ideas?
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  Comments

  • DJBombjackDJBombjack Miami 1,665 Posts
    They're definitely not fun. I suffered from them bad when I was 19. Learned to get over them by relaxing, breathing deeply, counting to ten, lying down for 10 mins, positive thinking etc. These days i'd do the same but grab some Xanax too.
  • fishmongerfunkfishmongerfunk 4,154 Posts
    lay off the caffeine and the weed and do some cardio-vascular exercise for at least half an hour to expel some of the adrenaline.
  • funky16cornersfunky16corners 7,175 Posts
    Anxiety was one of the main reasons I gave up weed years ago. I used to get anxiety attacks pretty frequently, but managed to get a modicum of control over the years.
  • Hotsauce84Hotsauce84 8,450 Posts
    Thanks hoLmeses. I don't eff with weed or any other drugs (pills nor alcohol). Never have. I do drink something like 5 glasses of ice tea with every meal. Caffeine's a bitch! I wish I knew how to kick that.
  • The_NonThe_Non 5,691 Posts
    Chew gum.
  • DelayDelay 4,530 Posts
    theres your headache problem right there... cut the caffine. youll be miserable for a couple days, but it leaves your system fast. i get those withdrawl headaches and theyre a monster.b,121b,121i have an occasional panic attack. theyre not that severe. it feels like i cant get enough air and my chest gets all tight. no fun
  • SelinaKyle83SelinaKyle83 1,042 Posts
    I suffered full blown panic attacks....i think a lot was school(uni) related and not dealing with ish. Still get anxious but no where near as bad! Had to take xanex to leave the house initially (1year ago exactly) but now it's only half a tab when i have to see my psychologist once every couple months(got 2 sessions left, woooooooooooo!!)haha. b,121The worst thing is the fearing them (the attacks) as you would know. The moment you feel the anxiety- the heart racing or whatever you can't help but think it's gonna happen again and that usually brings it on. b, 21For me, getting to the bottom of what's causing them was really what helped me in coming to terms and beginning to feel in control again (that meant a shrink for me) bbbbbbbbbbut everyone is different and some people get through with excercise and breathing!b,121b,121Sometimes i will squeeze onto one of those stress ball things if i'm feeling extra anxious on transport these days.....least i can go the whole way these days without having to get off the train for fear of puking!! mmmmmmmmmmmmm, tastey!!haha!!b,121b,121You'll be right herm, but if you need any more talk...don't hesitate! img src="/ubbthreads/images/graemlins/smile.gif" alt=""1/1
  • The_NonThe_Non 5,691 Posts
    Tea and caffeine are both diuretics, if you didn't wanna quit tea, drink tea and water alternately. Many of people's headaches stem from early dehydration symptoms.
  • SelinaKyle83SelinaKyle83 1,042 Posts
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    Quote:/font1h,121b,121Thanks hoLmeses. I don't eff with weed or any other drugs (pills nor alcohol). Never have. I do drink something like 5 glasses of ice tea with every meal. Caffeine's a bitch! I wish I knew how to kick that. b, 21b, 21h,121
    font class="post"1b,121b,121That's actually the 1st thing i cut and helped alot....after the 1st week of withdrawls...bad, bad headaches. During studies was usually on 8cups of black coffe a day. Still miss it....but heart races nowhere near as fast and panicy as it did when i was on it!b,121b,121Just switch to caffine free ice-tea!! See if it makes any diff!! if i tell you it definately will....it might work as a placebo!! img src="/ubbthreads/images/graemlins/wink.gif" alt=""1/1
  • fishmongerfunkfishmongerfunk 4,154 Posts
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    Quote:/font1h,121b,121 it feels like i cant get enough air and my chest gets all tight. no fun b, 21b, 21h,121
    font class="post"1b,121b,121it happens because your breathing is too shallow. you need to breath from your belly. put one hand on your stomach and one on your chest; make sure you feel your belly expand first and then let it rise up; when you exhale you should feel your lungs collapse like an accordion. try to count your breathing and exhale 2-3 beats longer than your inhale. b, 21b, 21my final law exams were unbelievably stressful and i had never really known what panic attacks were even like before that. so went to see a specialist who deals with exam stress and she explained the physiological side of things and taught me a bunch of techniques that really work. recognizing when one is coming on and dealing with it is key.
  • johnblackjohnblack 147 Posts
    "Taking deep breaths"1can be the worst thing to do during the onset of an anxiety / panic attack. It can lead to you hyperventilating and that will make you symptoms seem worse.b,121b,121You want to be doing controlled breathing b,121a href="http://www.patient.co.uk/showdoc/27000302/" target="_blank"1http://www.patient.co.uk/showdoc/27000302//a1b,121(techniques differ depending on who you talk to though)b,121b,121I recently did some CBT (cognitive behavioural therapy) to address my fear of flying, and it also shone a big light on my existing anxiety disorder.b,121b,121Turns out a LARGE portion of my anxiety was down to OVER BREATHING.b,121b,121I have been working on my breathing for a couple of months now, and I have only had one twinge of the dreaded anxiety, over the period i would normally have hit near meltdown about 2-3 times.b,121b,121I feel you pain though, I used to get REALLY bad...hit the deck in a ball of sweat, dying for sure, panic.b,121b,121Loads better now though after addressing some of the causes and getting some coping techniques down.
  • DeegreezDeegreez 804 Posts
    Very difficult situation yet panic attacks are harmless if you can try to overcome them.b, 21b, 21Advice:b, 21b, 211. try to understand the attack- what triggers it's onset typically? when do they happen? what symptoms arise when they occur?b,121b,1212. don't feed into it because running with the panic is not helpful. here is an excerpt from a somewhat helpful article by this dude Stanley Popovich who wrote a book called "A Layman's Guide to Managing Fear and Anxiety", about when the panic attacks come from a place of ' fear of the unknown', which is common. b, 21b, 21b, 21b, 21b, 21[i]Facing the Fear and Anxiety of the Unknownb,121b,121 b,121Tuesday, 24 June 2008b,121By Stanley Popovich b, 21All most everybody worries about what will happen in the future. The prospect of not knowing if something good or bad will happen to you in the near future can produce a lot of fear and anxiety. As a result, here is a list of techniques and suggestions on how to manage this fear of dealing with the unknown.b, 21b, 21Remember is that no one can predict the future with one hundred percent certainty. Even if the thing that you feared does happen there are circumstances and factors that you can???t predict which can be used to your advantage. For instance, let???s say at your place of work that you miss the deadline for a project you have been working on for the last few months. Everything you feared is coming true. Suddenly, your boss comes to your office and tells you that the deadline is extended and that he forgot to tell you the day before. This unknown factor changes everything. Remember: we may be ninety-nine percent correct in predicting the future, but all it takes is for that one percent to make a world of difference.b,121 b, 21Learn to take it one day at a time. Instead of worrying about how you will get through the rest of the week or coming month, try to focus on today. Each day can provide us with different opportunities to learn new things and that includes learning how to deal with your problems. When the time comes, hopefully you will have learned the skills to deal with your situation.b,121 b, 21Sometimes, we can get anxious over a task that we will have to perform in the near future. When this happens, visualize yourself doing the task in your mind. For instance, you and your team have to play in the championship volleyball game in front of a large group of people in the next few days. Before the big day comes, imagine yourself playing the game in your mind. Imagine that you???re playing in front of a large audience. By playing the game in your mind, you will be better prepared to perform for real when the time comes. Self-Visualization is a great way to reduce the fear and stress of a coming situation and increase your self-confidence.b,121 b, 21Remember take a deep breath and try to find something to do to get your mind off of you anxieties and stresses. A person could take a walk, listen to some music, read the newspaper, watch TV, play on the computer or do an activity that will give them a fresh perspective on things. This will distract you from your current worries.b,121b,121b,121A lot of times, our worrying can make the problem even worse. All the worrying in the world will not change anything. All you can do is to do your best each day, hope for the best, and when something does happen, take it in stride. If you still have trouble managing your anxiety of the future, then talking to a counselor or clergyman can be of great help. There are ways to help manage your fear and all it takes is some effort to find those answers./i1
  • VeeEightVeeEight 325 Posts
    I found this exercise to be helpful:b, 21Sit (in a chair, floor) with your back straight and regulate your beathing. Exhale deeply and bring in your abdomen. Once it is contracted, slowly release and bring it back out; you will naturally inhale during this process. 15 reps make one set and you should repeat this for 3 sets (resting for a few minutes in between sets).b,121b,121I used to do this in university and I think it really helped me out. Hope you feel better!
  • twoplytwoply Only Built 4 Manzanita Links 2,914 Posts
    The easiest way to quit caffeine, IMO, is to wait until you're sick with a bad cold or flu. You'll already be achy and miserable, so the withdrawal symptoms will fit right in. Just load up on cold/flu meds with pain killers and by the time you're well you won't be getting headaches anymore. This is also how I quit smoking for the last and final time.
  • tonydanzatechniqtonydanzatechniq 266 Posts
    i get panic attacks maybe 3-5 times a day ever since some things went down a few months ago. try meditation - as in creating an image in your head of something soothing then focus on your breathing. i do that every time the attacks start and it instantly goes away. b,121b,121also carry around some tums if you get heartburn
  • RAJRAJ tenacious local 7,779 Posts
    I get them when I'm around crowds. I pop half a Xanax and I'm good.
  • kalakala 3,361 Posts
    i just hit people with kung fu punches or elbow strikes to the face and the soft bones behind the ear and or when i get agitated-try to maim themb,121b,121so far this,coupled with the aft forementioned deep breathing techniques-have helped propel my career and personal relationships foward at an exponential rate img src="/ubbthreads/images/graemlins/842.gif" alt=""1/1 img src="/ubbthreads/images/graemlins/badassbuddy_com-koolaid.gif" alt=""1/1
  • LoopDreamsLoopDreams 1,195 Posts
    REIKI... it ain't just for new-age crystal huggin' hippies, it's a solid form of meditation and helps with anxiety. For example, if I'm about to play out and I haven't inna while, I'll do 20 minutes of the shit and boom...in control. We live mad, stressed out lives and a few minutes for some mind-control exercises helps alot.b, 21 I'll be doing some Reiki over the next couple of days with my fingures crossed for sure as shit goes down stateside.
  • kalakala 3,361 Posts
    quick someone cue up the arica lp or some halpern sound chakra modulations private press marin county modular moog carrot/ginger xanax colonic juice
  • yuichiyuichi Urban sprawl 11,331 Posts
    Like a few others have pointed out:b,121b,1211) Reduce your caffeine intake (that shit definitely gets your heart rate up)b,1212) Exercise (Bassie was talking about it's just as good as an anti-depressant. I can't agree more).b,1213) Eat healthy.b,1214) Indulge.
  • LokoOneLokoOne 1,823 Posts
    I had some PTSD shit I was dealing with a few years back, with a fair bit of anxiety/panic attack activiity stemming from it. Did the CBT and got taught to breath proprerly, cause I too used to breathe too shallow and the opposite way that oyur supposed to, your stomach/diaphram should expand as you inhale (your lungs should stretch down into your gut region as they fill up) and your chect should expand when you exhale. The Dr had me using this computer program (it was kinds fun) which tracks your heart rate and breating as yougo thru. the more consistent the more relaxed you get and your heart rate slows down, the computer prm was cool cause you could visually see what you where (or wont doing)....b, 21The speed of breathing isnt the key issue to lowering your heart rate, its the consistency (eg keeping the same rythem of breathing) and the longer you take to exhale (or by exhaling slower than you inhale) you lower your heart rate. There was other shit they taught me, but the breathing stuff is the key...b, 21b, 21Ps one thing the Doc taught me also was not to exersise before I go to bed cuase that shit can affect your sleeping, and swiming is a good two ply attack cuase you exersise and control your breathing too.
  • Skip DrinkwaterSkip Drinkwater 1,694 Posts
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    Quote:/font1h,121b,121/font1Quote:/font1h,121b,121 it feels like i cant get enough air and my chest gets all tight. no fun b, 21b, 21h,121
    font class="post"1b,121b,121it happens because your breathing is too shallow. you need to breath from your belly. put one hand on your stomach and one on your chest; make sure you feel your belly expand first and then let it rise up; when you exhale you should feel your lungs collapse like an accordion. try to count your breathing and exhale 2-3 beats longer than your inhale. b, 21 b, 21b, 21h,121font class="post"1Yep, best advice. Definitely stay clear of caffeine and sugar, and start jogging a few times a week (if you don't already). Running releases the body's natural endorphins which naturally combat anxiety. Breath easy.
  • fryer_motherfunkfryer_motherfunk 123 Posts
    I suffered from awful PTSD panic attacks for years i could barley get on a bus. There are quite a few things that can make it better.b, 21b, 21Cycle or walk wherever you can, the exercise help reduce you overall stress levels where as a car or public transport will increase them. b, 21b, 21Watch you alcohol intake, it helps that evening but you will be more likely to have a panic attack the next day so keep it in moderation.b, 21b, 21If your are having a panic attack learn to tell everybody and get up and walk around to calm yourself down, often social pressure can trigger them so learn not to be afraid to tell people its happening and get up and walk it off, trying to cover it up makes it 100x worse. b, 21b, 21Take yourself less seriously.b,121b,121No coffee or sweet soft drinks! drink green tea or fruit juice.b,121b,121Dont allow yourself to get caught up in panic related phobic behavior, e.g dont avoid places or situations you have had a panic attack in the past, this is a slippery slope and wont help you overcome the problem.b,121b,121Swimming is good as its relaxes the whole body.
  • davesrecordsdavesrecords 1,802 Posts
    i'm sorry for your panic attacks, i get them occasionally, it seems like since i turned 30 i have been having them more than i used to as a young guy, in fact i never used to get them until i turned 30...i haven't gotten a migraine in about 9 years and i don't know why i don't get them anymore. i think they are what is called 'cluster headaches' the pain was unbearable and i would become suicidal it was so bad. i would eventually start puking from the pain after a while if i didn't get to sleep. i take massive amounts of nicotine and caffeine, and for some reason i think that has helped. i haven't gotten one since i started drinking coffee and smoking[knock on wood] in 99-2000. i have no idea if they are related to that or not but i'm glad i haven't gotten one in a while.
  • _JULIUS__JULIUS_ 76 Posts
    I think the best thing to do against that is exercise. Running or swimming 30 minutes 3 times a week is very efficient.b, 21And when it occurs, try to think about something else. You know that the attack will end sooner or later but the less you think about it, the quicker it will end.
  • PlantweedPlantweed 394 Posts
    They're psychologically based. Invest in some therapy, confront your deep fears, and you won't need drugs. I had two attacks for the first time in my life a couple years ago. I was terrified of throwing my back out again, thought that was the problem, but was really going through heavy job stress at the time. Quit the job, no more attacks.
  • DjPound79DjPound79 42 Posts
    Cut out the alcohol and the weed, it does your body no good.b,121If you do that thats atleast 50% of the problem solved.b, 21And it would be wise to start an exercise program with cardio activities at the top of your list.b, 21Everytime i feel a bit under the weather, and if im feeling to tired to actually run a mile, I'll just put in a good 5 minute walk using a pedometer to keep my timing and distance if im not near my treadmill.b, 21Works everytime!
  • selperfugeselperfuge 1,165 Posts
    /font1
    Quote:/font1h,121b,121i'm sorry for your panic attacks, i get them occasionally, it seems like since i turned 30 i have been having them more than i used to as a young guy, in fact i never used to get them until i turned 30...i haven't gotten a migraine in about 9 years and i don't know why i don't get them anymore. i think they are what is called 'cluster headaches' the pain was unbearable and i would become suicidal it was so bad. i would eventually start puking from the pain after a while if i didn't get to sleep. i take massive amounts of nicotine and caffeine, and for some reason i think that has helped. i haven't gotten one since i started drinking coffee and smoking[knock on wood] in 99-2000. i have no idea if they are related to that or not but i'm glad i haven't gotten one in a while. b, 21b, 21h,121
    font class="post"1b,121b,121have you read about people treating their cluster attacks with micrdoses of lsd? look it up, weird stuff. it's counterintuitive but totally possible the nicotine/caffeine is helping you out, everyone's brain chemistry is different.
  • DongerDonger 854 Posts
    Wow, so many people have these?b, 21b, 21I used to get them about 15 years ago, every day for at least a year straight. I had no idea what was going on, and I kept that shit to myself. Man, I look back at those as the dark years of my life. Freaky as hell, i can't believe I got through that shit on my own. I was too scared to tell anybody, my family, etc because I was pretty sure it was drug related (too many psycadelics) , and I didn't know what was happening, and I was scared my ass was going to get committed if I shared what was happening to me. b,121b,121Then I saw some TV commercial about panic attacks and thought, "Holy Sh*t! That's what I have!". As soon as I figured out I really wasn't dying, and it was all mental, I decided to learn how to beat them all on my own. I always thought I was going to die, so my big breaking point was when I mentally challenged this attack to go ahead and kill me. I thought to myself, "go ahead, get out of control and see if you can kill me!". And then when it was over I though, "OK I am not really going to die, this is all in my head, so I can learn how to beat this shit." I just learned to recognize when they were starting, and then try to relax myself. I remember telling myself, "you are not going to die, you are not going to die, you are just freaking yourself out, just calm yourself and put yourself back in check bitch!" b, 21b, 21It was really bad, and it took a few years till I had my shit under complete control. I don't recommend anyone else try to beat them on their own. Now that I am older, I realize it is much wiser to speak to a therapist to get professional help. Seriously, get professional help to learn how to beat that shit, so you don't secretly prolong your misery like I did. b,121b,121Whew, I am just really glad that part of my life is over. Thanks guys, this had been therapeutic.
  • eliseelise 3,252 Posts
    wow...I just had my big one last week. I had to leave work and it was so embarrassing.b, 21For me, I can't talk. I don't feel like Im there at ALL..fear Im gonna have a seizure and embarass myself. My hands go numb, the room gets small, and people don't make sense.b,121b,121I didnt know that so many strutters dealt with this too.b,121b,121I usually get them if I don't sleep well or drank too much the night before...thus moderation.b,121b,121Last year I got them so bad that I was having petite mal seizures during the attacks that lasted almost 14 hours(the attacks lasted 14 hours not the seizures). So I went to the doctor obviously. b, 21b, 21She put me on Prozac, which hasn't helped (it was a low dose). My best friend gets them and she would just let me have her "chill pills" valium. b,121b,121Those did work wonderfully, but it made me feel dopey and I don't like the idea of being dependent on pills.b, 21b, 21So, after last weeks attack...I called and set up an appointment for accupuncture and am considering doing it every week. Supposedly it helps with panic attacks and another ailment I have. I'd like to try a more natural approach rather than be dopey.b, 21b, 21Yes coffee can trigger it at times or any caffeine. I just started drinking coffee again and it takes me all day to finish one cup!b, 21b, 21b, 21Panic attacks are no joke. When I told my boss last week I was having one, one of the employees kept saying "Go on a walk, go on a walk, it will make it better". I could tell she was being sarcastic and thinking that it was bologne. Which made it worse so I had to go home. Also I was about 5 mins late and my boss didnt care at all. However, I did...and I'm thinking that triggered it last week. I beat myself up too much and am too much of a perfectionist. I need to let things go.b,121b,121I left work to find that my keys were not with me and I couldnt get into our apartment. So I called Bozak and came over to his work. He was so awesome and we went on a walk, and had lunch and Yerba Buena Park. The water calmed me down and I was able to think clearly and he helped me to steer in that direction.b,121b,121b,121Having understanding and great friends also helps, and I can see how CBT could help.b,121b,121b,121sucks. I feel everyones pain.
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