Dealing with panic attacks

[soluene]

I found this great website for dealing with panic attacks. I think it would help a lot of people.


Sage, it might be helpful to make this sticky or otherwise constantly available.


http://www.anxietyandstress.com/sys-...lingwithpanic/

[sage]

Done! What a great little reference sheet. I'd add the clarification, for emetophobes, that panic attacks do NOT lead to vomiting. It is NOT a symptom of panic attacks. Some people who DO NOT HAVE EMETOPHOBIA vomit when they are "nervous" but this is a DIFFERENT THING, and again, I stress that these are people who are not afraid to vomit, but are afraid of something else.


All the "self-talk" suggested on this sheet is good, but you may need to write your own and keep it on a little card which is with you at all times. I did this for a number of months, now I have it memorized and don't need to use it anyway. For me, the most helpful things to say were:


You're alright. You're not in any danger. You are perfectly safe. Nothing is happening to YOU (when someone else is sick).


You may want to try: "You're perfectly well. This is just anxiety. You feel good today."


You can also actuallyWELCOME panic by justsaying "hello" or "here it isagain". No biggie. It's just panic. Stuff like that...experiment with your own...try to keep them in the positive rather than negative(i.e., "you're just fine" is better than "you're not going to vomit")

[sage]

HERE'S A COPY OF A HELPFUL POST FROM JEN:


over my exams, iv had a really reallly hard time dealing with the stress and panic attacks due to emet, so, this specialist person in our school kindly took some time out to talk to me about the logical side of panic attacks e.t.c. it was so interesting and helpful i thought i wud share it with you guys too.


Hyperventilation or over-breathing i.e. breathing 14-16+ times in a minute (which occurs during stressful time or panic attacks) has 2 effects:


1.) it causes a sharp inhalation ofbreath which tightens the involuntary muscles in the neck and throat, constricting the ability to breathe deeply and evenly


2.) reduces the carbon dioxide level in the blood by as much as 20%. this makes the arteries constrict, resulting in a reduced blood flow and shortage of oxygen.


this oxygen deprivation triggers shallow breathing which switches on ur reptilian brain.


this brain is concerned with instinctive needs like protection, survival and mating. however, when it is suddenly switched on due to the oxygen deprivation it cuts out the rest of ur brain, i.e. the mammalian brain. this causes individuals to forget information, as this brain functions as the "thinking brain".


when the reptilian brain is suddenly switched on, this is when you feel the "fight or flight response". this has 11 physical changes in ur body.


1.) increased respiratory rate - causing u to yawn/sigh a lot more and can lead to cramps, pins and needles and a lump in the throat.


2.) hormones flood the body - the sufferer becomes jumpy and cannot settle down or rest.


3.) increased heart rate and blood pressure - causing palpitations and headaches.


4.) blood re-distribution - blood supply to the head decreases causing dizziness, blurred vision, confusino and hot flushes.


5.) increased muscle tension - knotty tight muscles.


6.) increased brain activity - mind racing, panic attacks, negative thoughts come flooding in, loss of focus.


7.)bowels react - butterflies, diarrhoea, constipation, dry mouth, and IBS.


8.) sensory perception heightened - causing tinnitus, photophobia, eczema, vertigo e.t.c.


9.) emotions of fear/anxiety and aggression.


10.) sweat gland effects - increase in sweating leading to clammy hands


11.) immune response - constantly active, so when the stress does reduce, the person falls ill within hours.


to prevent developing such a stress response, you can:


breathe deeply thru the nose at a rate of no more than 6 to 10 breaths a minute.


drink water -enabling neural activity to occur.


(theres many positions i have learnt too, which are helpful when you are going thru a panic attack - i will write some up ifanyone wishes me to)


i hope if nothing else,this information has made you understand that what you all go thru is not wierdor abnormal. and there IS things you can do to help urself when u findurself going thru an anxiety response/panic attack. for me, knowing this information has meant i can understand why and how my body is reacting, therefore how i can move forward to overcome these responses.


take care all - sorryif i have bored you to death.


Jen xxxxxxxxxxxx