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Topic: How to make panic attacks go away

13 posts, 0 answered
  1. Santa P
    Santa P avatar
    1 posts
    10 September 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.
  2. Glenncoco88
    Glenncoco88 avatar
    13 posts
    10 September 2021 in reply to Santa P

    Hi Santa

    im Literally in the same boat as you. I have had panic attacks hit me at random times through the day and I can shrug them off. I even went to the hospital and they said I was healthy. I still panic and feel my chest when this happens as I don’t know how else to handle the situation. I’ve been on my meds for 3 days as well so I know it’s tough.

    im trying to find ways to handle the situation better

  3. Sophie_M
    Sophie_M avatar
    5687 posts
    10 September 2021 in reply to Santa P
    Hi Santa P,

    Welcome to the forums and thank you for sharing your story with us here. It takes a lot of courage to reach out for support, you also never know who will read this post and feel less alone in their own experiences. We are so sorry to hear that you have been struggling with panic attacks. We understand that this must be very overwhelming and scary for you, especially since your results have all come back OK and yet they are happening so often. Please know that you've come to a safe, non-judgemental space to talk things through and our community is here to offer as much support, advice and conversation as you need.

    If you would like to talk to someone we would recommend that you get in contact with the Beyond Blue Support Service. They are available 24/7 by phone on 1300 22 4636 or on Webchat 1pm-12am AEST on our website: www.beyondblue.org.au/getsupport  One of our friendly counsellors will be able to talk through these feelings with you and can offer support, advice and referrals.

    We hope that you will find some comfort here on the forums. Please feel free to keep reaching out here on your thread whenever you feel up to it.
  4. Positive_vibes89
    Community Champion
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    Positive_vibes89  avatar
    76 posts
    10 September 2021 in reply to Santa P

    Hi Santa P,

    Im very saddened to hear they you are in distress. Anxiety is a really hard thing to cope with, I myself have experience this feeling too. I recommend you sleep with the light on at night, I felt for me it brought me some comfort. I felt safe with the light on. If possible, can you get a family member to do some regular night checks on you to ensure you are okay? That may ease your anxiety.

  5. Petal22
    Community Champion
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    Petal22 avatar
    1151 posts
    10 September 2021 in reply to Santa P

    Hi Santa P,

    Wellcome to our forums!

    Im so sorry you are feeling this way…..

    I understand panic attacks I too used to have these they are horrible……. I had severe anxiety OCD….. ive now recovered thanks to professional help…….

    I was put on antidepressants to help me to manage my anxiety………. Antidepressants can take up to 6 weeks to work fully so hang in there…..

    I found meditation helpful maybe you could google a guided meditation on your phone and do it daily…..

    Exercise helped

    Being with people also helped me

    Mindfullness is great also

    Try to put your attention on your breath when your mind wonders bring it back to your breath….. your breath can be used as an anchor…..

    Try to practice slowing down your breathing

    Practice positivity….. read many positive affirmations daily

    Thats great you are going to see a psychologist a psychologist can give you many coping strategies…

    We are here as a community to support you, please chat to us anytime 😊

  6. Baljit
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    Baljit avatar
    13 posts
    10 September 2021 in reply to Santa P

    Hi Santa,

    I can remember my first panic attack and it was a daunting and extremely frightening experience and at one point I thought I was going to actually die.

    If you have not already done so I would strongly ask and push your Doctor, to arrange an appointment for you to see a psychologist.

    I have taken the following key learnings and techniques that I have acquired from my psychologist and I have successfully applied these in the management of my attacks:

    1. You cannot die from a panic attack, it’s an uncomfortable feeling but you will not die!!!

    2. Don’t be frightened when you do have your next panic attack.

    3. Do not runaway, from the environment and the place where the panic attack is happening, but to face and fight the panic attack directly with a positive, and you cannot hurt me attitude.

    4. Undertake, a review afterwards and try to identify the trigger point(s) for the panic attack and then put corrective measures in place to avoid it happening again.

    I hope this helps…

  7. SR2333
    SR2333 avatar
    14 posts
    11 September 2021 in reply to Santa P
    I have found what works well for me is staying grounded, I will stamp my feet to feel the ground, and say what I see out loud, if there is water I will pour this over my wrists. I tell myself it’s just an attack and it will soon be over. It’s not so much scary now as embarrassing talking loudly to myself but it saves the devastation I’d feel for hours after, so it’s a small price to pay. I’ve also read other people carry an emergency bag, it has bottled water, essential oils for smell and one of those squeezy toys, really all these things are the same concept, staying grounded. You can try what works for you really.
  8. Jodielianne
    Jodielianne avatar
    2 posts
    12 September 2021
    I can’t make the panic attacks go away. They last for hours. In the end I have to take medication which makes me feel weak and compounds my feelings of failure. It starts when something happens to my health that I can’t control. I feel like I am buried underground in a coffin. I don’t want to leave the house.
  9. Sophie_M
    Sophie_M avatar
    5687 posts
    12 September 2021 in reply to Jodielianne
    Hi Jodielianne,
     
    Welcome to the forums. We hope you find the support you are looking for here. The community here is a warm and welcoming bunch, here to offer you a non-judgemental and open space to explore your feelings and perspectives.
     
    It sounds like you are having a lot of difficulties with panic attacks and health anxiety.
     
    Do you have support team such as a GP or psychologist at the moment?
     
    If you would like to talk to someone separately we would recommend that you get in contact with the Beyond Blue Support Service. They are available 24/7 by phone on 1300 22 4636 or on Webchat 1pm-12am AEST on our website: www.beyondblue.org.au/getsupport  One of our friendly counsellors will be able to talk through these feelings with you and can offer support, advice and referrals.
     
    We would encourage you to create your own thread about your anxiety, so you can have your own space for people to gather and reply in support of you.
     
    Thank you for reaching out today and welcome again.
     
  10. Petal22
    Community Champion
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    Petal22 avatar
    1151 posts
    12 September 2021 in reply to Jodielianne

    Hi Jodielianne,

    Wellcome to our forums!

    Sorry you have been feeling this way…it must be difficult for you..

    Im sorry this happens when you have something that happens to your health that you can’t control…

    Can I ask if this happens when you have intrusive thoughts about your health?

    I encourage you to speak to your gp about the way you are feeling you could do a mental health plan together this will enable you to see a psychologist……

    As Sophie said we encourage you to start your own thread so we can support you.

    Im here to chat

  11. bluemoonbluesky
    bluemoonbluesky avatar
    14 posts
    12 September 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!

  12. DJay **
    DJay ** avatar
    5 posts
    13 September 2021 in reply to Glenncoco88

    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

  13. Banksy92
    Community Champion
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    Banksy92 avatar
    61 posts
    14 September 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.

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