Panic Attack, Help!

This post is about how to help you with your panic attacks. Therefore, if you need help with your attacks, I have several suggestions on how to stop them. Some of the techniques involve Cognitive Behavioral Therapy (CBT), inhalers for the panic attack, reduce your stress level, and so much more. Oh, and of course counseling. Altogether, talking to a therapist really helped me, even though I’m not seeing her anymore (can’t afford it). So, if you need help with your panic attacks, read on…

“I alone cannot change the world, but I can cast a stone across the waters to create many ripples.” — Mother Teresa

Inhaler for Panic Attacks

All in all, I must be living underneath a rock because I have never heard of using an inhaler for helping with panic attacks. Although, it does make sense. A hand-held breath ‘pacer’ has been developed to treat panic attacks — thought to affect as many as one million Britons, causing symptoms such as a fast heartbeat, chest pain, feeling faint and shortness of breath. The device, which looks like an inhaler, is being tested in two clinical trials in the U.S. with patients who suffer from panic attacks or who have had heart attacks (which can lead to raised levels of anxiety).

As a result, the new treatment slows breathing down to normal rates. Breathing exercises are recommended by the NHS for both anxiety and stress, but one of the challenges is getting it right when panic, anxiety and stress levels are peaking.

At length, the battery-powered device, the shape and size of an inhaler used by asthma patients, is first calibrated to the normal breathing patterns of the individual — to do this, the user breathes out into the mouthpiece and inhales through the nose, several times.

Consequently, during a panic attack or when anxious or stressed, the user breathes out into the device and does not stop until the last of a series of three lights comes on. They then take a breath and breathe into the device again — the process is repeated for around three minutes.

The device can also deliver scents (such as lavender) associated with relaxation.

“To exist is to change, to change is to mature, to mature is to go on creating oneself endlessly.” — Henri Bergson

How to Calm Anxiety Attack at Night

However, if you wake up with a panic attack, it’s not often clear why these nighttime panic attacks (or nocturnal panic attacks) have occurred – often there is no explanation. Similar to daytime panic attacks, symptoms can include feeling faint or dizzy, a pounding heart, shortness of breath, nausea, and sweating. However, we do know that the brain doesn’t ‘switch off’ during sleep, so it’s possible for any pent-up worries or anxieties to manifest in our unconscious brains, causing a nocturnal panic attack.

Therefore, if you need help with nocturnal panic attacks, try the following:

Don’t fight it – If you wake up and you’re having a panic attack, it’s important not to fight it, as this could make things worse. Accept the panic attack for what it is and let the feelings wash over you. Remember, it is only temporary, and it will fade eventually. You just need to let it happen.
Try and relax – Try to get your body back into a relaxed state. Inhale deeply and exhale slowly to regulate your breathing. Relax your muscles, and try to focus your mind on positive thoughts and images.

Get up and do something – It’s unlikely you’ll be able to go straight back to sleep after a panic attack, that’s why it’s important to do something to take your mind off your panic. Get out of bed and physically remove yourself from the situation. Try doing something relaxing to shift your focus, such as yoga stretches, listening to calm and gentle music, reading an inspirational book, or even a menial chore such as doing the ironing.

Go back to bed when you’re ready – Only go back to bed when you’re beginning to feel tired again and ready for sleep. When you’re in bed, keep yourself calm by breathing deeply in through your nose and out through your mouth, to the extent that your whole abdomen, not just your chest, is rising and falling.

Establish a consistent sleep routine – Try and go to bed and wake up at the same time every day. Even at the weekend, try and get up at a time that isn’t too different from when you get up during the week.

Avoid electronic devices late at night – Avoid using electronic devices such as computers, mobiles and tablets within 30-60 minutes of your target bedtime. These devices give off light which can be overly stimulating and keep you awake.

“Courage is the power to let go of the familiar.” — Raymond Lindquist

Counseling for Anxiety and Panic Attacks

Talking to someone to help you with your panic attacks is the first step in dealing with them. Cognitive behavioral therapy (CBT) is the most widely-used therapy for anxiety disorders. Research has shown it to be effective in the treatment of panic disorder, phobias, social anxiety disorder, and generalized anxiety disorder, among many other conditions.

CBT addresses negative patterns and distortions in the way we look at the world and ourselves. As the name suggests, this involves two main components:

Cognitive therapy examines how negative thoughts, or cognitions, contribute to anxiety. Behavior therapy examines how you behave and react in situations that trigger anxiety.

The basic premise of CBT is that our thoughts—not external events—affect the way we feel. In other words, it’s not the situation you’re in that determines how you feel, but your perception of the situation.

“Some of us think holding on makes us strong, but sometimes it is letting go.” — Hermann Hesse

Coping with Anxiety and Panic Attacks

By and large, here are 9 tips to help with an panic attack:

Develop a routine so that you’re physically active most days of the week. Exercise is a powerful stress reducer. It can improve your mood and help you stay healthy. Start out slowly, and gradually increase the amount and intensity of your activities.

Being that, use stress management and relaxation techniques. Visualization techniques, meditation and yoga are examples of relaxation techniques that can ease anxiety.

Make sleep a priority. Do what you can to make sure you’re getting enough sleep to feel rested. If you aren’t sleeping well, talk with your health care provider.

Eat healthy foods. Due to a healthy diet that incorporates vegetables, fruits, whole grains and fish may be linked to reduced anxiety, but more research is needed.

Learn about your disorder. Talk to your health care provider to find out what might be causing your specific condition and what treatments might be best for you. Involve your family and friends, and ask for their support.

Stick to your treatment plan. Take medications as directed. Keep therapy appointments and complete any assignments your therapist gives. Consistency can make a big difference, especially when it comes to taking your medication.

Identify triggers. Therefore, learn what situations or actions cause you stress or increase your anxiety. Practice the strategies you developed with your mental health provider so you’re ready to deal with anxious feelings in these situations.

Keep a journal. Equally important, keeping track of your personal life can help you and your mental health provider identify what’s causing you stress and what seems to help you feel better.

Lastly, socialize. Don’t let worries isolate you from loved ones or activities.

“Moving doesn’t change who you are. It only changes the view outside your window.” — Rachel Hollis

Conclusion

It is possible to live with a panic disorder. I’m living proof of that. I’ve come a long way from when I was first diagnosed with an anxiety disorder. And, you can do it too. It just takes persistence. I don’t consider ALL my days to be bad anymore. I’m actually having some pretty awesome days. However, I conquered my fear of driving. Don’t get me wrong, I still have very terrible days (2 days ago, I had a bad panic attack), but at least some of them are good. Although, I’m wondering if those “good days” are from the bipolar disorder, which I’m currently not taking any meds for. Possibility.

Calming an anxiety attack takes practice. When you have your first one, you will be bewildered at what just happened. But, if you have more (not wishing that on anybody), then you begin to adapt to having the attacks. You’re quick at recognizing what is about to happen and how to knock it off its tracks. And you also know that it is not going to last forever.

Well, I’m out of here. If you have any comments or questions, feel free to ask! I sincerely hope this post helped you with your panic attacks. I bid you a farewell, until next time…