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Hi, so I don't have a anxiety/panic disorder but I thought that this would be the right place to ask..

Yesterday, I'm pretty sure I had a panic attack (I've never had one before so I'm entirely sure). It was definitely a triggered one.. But now I'm really scared that I'll have another. It was beyond terrifying and I've never been out of control like that.

So I was wondering if anyone has any tips or advice about what to do during one or how to keep them from happening in succession.

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11 hours ago, BorderlineWintergirl said:

So I was wondering if anyone has any tips or advice about what to do during one or how to keep them from happening in succession.

Definitely, see your doctor. It appears as though you currently don't have a pdoc.

Also, as for advice about what to do during one... Try not to resist it. The more you resist the anxiety/panic attack, the worse it makes it. Let the anxiety come out, it needs to get out, don't hold it back. If you're in a public place, try not to worry about what people are thinking of you if you are breathing heavy or look obviously distressed. If someone comes up to you and asks if you're okay, you can say, "no, I think I'm having a panic attack," and if you felt comfortable enough, you could even ask the person "would you mind staying with me until this passes over?" Speaking of breathing, breathe, but try to regulate your breathing. Try counting while you breathe—in for 8, out for 8, or whatever pace is comfortable for you and helps you relax. Another thing is a trick I learned from my woodwind quintet coach, which is to massage your collar bone. Apparently, it's one of your body's "buttons." Another "button" to massage is the skin between your index finger and your thumb. Massaging these spots on your body can supposedly ease anxiety. 

If after about 30-45 minutes you aren't able to calm down any, and especially if you're experiencing chest pain, you might want to start thinking about a way to get to the emergency room, whether you have to call a friend to pick you up, a relative to pick you up, or heaven forbid call 911. Don't try to drive yourself to the ER if you're in that state.

As for how to keep them from happening in succession, my best advice would be seeing your doctor and getting on a proper medication for anxiety.

I hope this is of some help to you. Best of luck to you. :)

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Breathing is important. Breathe in to the count of "1...2...3..." and then hold it for a second, then breathe out "1...2...3...." That can help a lot more than it seems like it would. Sometimes moving your body (going for a walk, fidgeting with something, stuff like that) can help get out some of the nervous energy. It can give you something to focus on besides the panic, too. Ultimately, you should see a doctor, if you're able. They can probably give you some good tips on how to cope.

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I would definitely talk to your pdoc about this.

In terms of ways to stop/prevent an anxiety attack, anything that shocks my system tends to work- jumping in a cold shower stopped a really bad attack in its tracks one time. Even just drinking really cold water really helps. As @huntforbravery said, breathing is a big help- you can try using this gif as a way to practice breathing:

Huou7Gh-2.gif

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On 8/17/2016 at 4:34 AM, melissaw72 said:

In your sig it says that you are currently looking for a new pdoc.  Does that mean you are not seeing any pdoc now?  Or is it that you have one, but are actively looking for another one?  I also noticed you are not on meds. 

Do you see a therapist?

I'm not seeing anyone right now. But I just made an appointment for a pdoc for next week. And yeah, haven't been on meds for about a three years. I haven't had much luck until now for finding someone. And no therapy either. I've tried but it just never sat right with me... Do you think it would help though?

 

And for the breathing part... I was tried that after it was once and I was just having aftershocks(?) and I think it almost caused me to have another one? Either that or the one I was having wasn't really over? I'm just super unsure about what happened to me...

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1 hour ago, BorderlineWintergirl said:

I'm not seeing anyone right now. But I just made an appointment for a pdoc for next week. And yeah, haven't been on meds for about a three years. I haven't had much luck until now for finding someone. And no therapy either. I've tried but it just never sat right with me... Do you think it would help though?

 

And for the breathing part... I was tried that after it was once and I was just having aftershocks(?) and I think it almost caused me to have another one? Either that or the one I was having wasn't really over? I'm just super unsure about what happened to me...

That is great you have a pdoc appt next week!  When you see pdoc and talk to him/her about what is going on, maybe ask for an anti-anxiety med?  They can be really helpful.

Yes, I do think therapy would help you.  Sometimes talking about stuff and getting feedback can be helpful.  When looking to find a therapist (tdoc), it might take a few tries to find one who clicks with you.  I know you haven't had success in the past with a therapist, but I would give someone else a try.

I know the breathing helps many people, but I don't do well with the breathing either.  You aren't alone with that.

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2 hours ago, BorderlineWintergirl said:

I'm not seeing anyone right now. But I just made an appointment for a pdoc for next week. And yeah, haven't been on meds for about a three years. I haven't had much luck until now for finding someone. And no therapy either. I've tried but it just never sat right with me... Do you think it would help though?

 

And for the breathing part... I was tried that after it was once and I was just having aftershocks(?) and I think it almost caused me to have another one? Either that or the one I was having wasn't really over? I'm just super unsure about what happened to me...

I'm so glad people are talking about breathing being connected with anxiety.  During a particularly stress filled session with a TDoc she asked me if I was breathing (At all) because when I start to have an anxiety problem thats one of the brick over the head "hints"   Mouth drying up, muscle tension, inability to find a position to sit or stand or lay down thats comfortable.   I had worse ones (And more frequent) when this first started hitting me but I think one of the two meds I take dialed down how serious they got.  The other drug just stops them dead.   I think seeing a Doctor PDoc, GDoc or?  Is a very good idea.  Therapy is probably as good as meds so the combo is a great idea.  I also think getting up, moving around, walking regularly (A good Excuse to rescue a Dog) helps a lot as well.

If anyone wants to comment if my symptoms sound normal?  I would appreciate that. 

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11 hours ago, HAL9000 said:

During a particularly stress filled session with a TDoc she asked me if I was breathing (At all) because when I start to have an anxiety problem thats one of the brick over the head "hints"   Mouth drying up, muscle tension, inability to find a position to sit or stand or lay down thats comfortable.   I had worse ones (And more frequent) when this first started hitting me but I think one of the two meds I take dialed down how serious they got.  The other drug just stops them dead.  

If anyone wants to comment if my symptoms sound normal?  I would appreciate that. 

Idk if your symptoms are "normal" or not.  I think everyone has their own way of reacting to anxiety, whatever that may be.

-----------

Sometimes anxiety can make me more alert, like very (more than usual) aware of my surroundings.  If I start to get anxious I want to know an immediate exit plan so I become very aware of all of my surroundings so I can get out of the anxiety-provoking (whatever it is) as fast as possible.

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Mouth drying up, muscle tension, inability to find a position to sit or stand or lay down thats comfortable.  

i've had panic attacks that did that to me and i always try to lie down before i fall down from getting something that feels like vertigo. i have xanax prn, but i'm trying to manage the ocd that causes them, for the most part, with zoloft and ativan. hope you're doing better soon xx

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