How can I prevent anxiety attacks?
I’ve just started experiencing anxiety attacks 2 months ago,and I hate them a lot.I’ve been to the hospital twice so far. They usually happen at night. How can I prevent them from happening? WITHOUT MEDICATION. Please help.
At the first sign of one, employ an ANTI PANIC ATTACK breathing technique. Advice from a published psychiatrist on controlled breathing: (1.) Get a clock, or watch with a second timer. (2.) Practise for 5 minutes, 4 times daily, until proficient. (3.) Take a small breath in, and hold it, for 6 seconds. (4.) Think to yourself: "RELAX", just before breathing out. (5.) Try to feel a sense of releasing tension, as you breathe out. (6.) Breathe in for 3 seconds, then out, for 3 seconds. Try to make your breathing very smooth, and light, as you breathe in through your nose, and out through your mouth, or nose. (7.) For the next minute, continue to breathe in, and out, every 3 seconds. (8.) Go back to step 3, at the end of the minute, and proceed through to step 7, doing this for 5 minutes. Use this at the very first sign of a panic attack starting, or any time you feel anxious, or tense. Similar, but simpler advice, from a clinical psychologist is to breathe in to the count of 3: (one thousand one; one thousand two; one thousand three) each takes around a second to say to yourself, in your mind, and out to the count of 3. Also see http://deeplyrelax.com & www.deepsloweasy.com/html/intro.htm
Note: the controlled breathing only helps with the symptoms (as do medications/herbal remedies): you need to address the underlying cause, which requires some form of therapy, and Cognitive Behavio(u)ral Therapy has been shown to be effective. Imagine that the cause of your panic; your anxieties, fears, your self doubts, self recriminations, all the agonizing "I’m-so-Stupids"; every painful "I-can’t-do-it" are huge raging, hurtful bulls snorting and charging at you. You see them coming at you and you hold out your red matador’s cape at arms length and simply let them charge right by. Every time they come at you, hold out your arm with the red cape and let them rage and snort and go right on past. Some people recommend nettle tea, with a little honey. Others use Lavender tea, Lemon Balm, Chamomile, but use no milk or cream with herbal teas, or Valerian (caution: its use may become habitual). Know how these affect you before driving, or doing anything dangerous, and it is far better to use the treatments, rather than relying on herbal remedies. There is a free online PANIC COURSE at www.panic-attacks.co.uk and it is also available by email. Well worth a look, too, is the section on panic attacks at www.mind.org.uk which they also have in booklet form.
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August 28th, 2009 at 2:50 pm
At the first sign of one, employ an ANTI PANIC ATTACK breathing technique. Advice from a published psychiatrist on controlled breathing: (1.) Get a clock, or watch with a second timer. (2.) Practise for 5 minutes, 4 times daily, until proficient. (3.) Take a small breath in, and hold it, for 6 seconds. (4.) Think to yourself: "RELAX", just before breathing out. (5.) Try to feel a sense of releasing tension, as you breathe out. (6.) Breathe in for 3 seconds, then out, for 3 seconds. Try to make your breathing very smooth, and light, as you breathe in through your nose, and out through your mouth, or nose. (7.) For the next minute, continue to breathe in, and out, every 3 seconds. (8.) Go back to step 3, at the end of the minute, and proceed through to step 7, doing this for 5 minutes. Use this at the very first sign of a panic attack starting, or any time you feel anxious, or tense. Similar, but simpler advice, from a clinical psychologist is to breathe in to the count of 3: (one thousand one; one thousand two; one thousand three) each takes around a second to say to yourself, in your mind, and out to the count of 3. Also see http://deeplyrelax.com & http://www.deepsloweasy.com/html/intro.htm
Note: the controlled breathing only helps with the symptoms (as do medications/herbal remedies): you need to address the underlying cause, which requires some form of therapy, and Cognitive Behavio(u)ral Therapy has been shown to be effective. Imagine that the cause of your panic; your anxieties, fears, your self doubts, self recriminations, all the agonizing "I’m-so-Stupids"; every painful "I-can’t-do-it" are huge raging, hurtful bulls snorting and charging at you. You see them coming at you and you hold out your red matador’s cape at arms length and simply let them charge right by. Every time they come at you, hold out your arm with the red cape and let them rage and snort and go right on past. Some people recommend nettle tea, with a little honey. Others use Lavender tea, Lemon Balm, Chamomile, but use no milk or cream with herbal teas, or Valerian (caution: its use may become habitual). Know how these affect you before driving, or doing anything dangerous, and it is far better to use the treatments, rather than relying on herbal remedies. There is a free online PANIC COURSE at http://www.panic-attacks.co.uk and it is also available by email. Well worth a look, too, is the section on panic attacks at http://www.mind.org.uk which they also have in booklet form.
References :
Unlike some other websites, they also recommend letting a panic attack run its course, without doing anything to treat it, so you KNOW you will survive it. The usual maximum is 30 minutes, until symptoms begin to subside. Also see http://www.anxietypanic.com/signs.html and http://www.onestepatatime.com (chatroom, and one free email is allowed to their resident expert on joining [free] - more if a paid up member) and http://www.medicinenet.com/panic_disorder/artic… and http://www.squidoo.com/controlpanicattack/modul… and http://www.nimh.nih.gov/healthinformation/index… and http://www.healthyplace.com/communities and http://panic-attack-over.com and http://www.anxietynetwork.com Most people are suggestible, to some degree, so you could either seek professional hypnotherapy, or, quicker, cheaper, and more conveniently: http://www.hypnosisdownloads.com Perfect Partners: Stop Panic Attacks + Breathing Exercise, or http://www.instant-hypnosis.com Stop Panic Attacks. Use a relaxation method daily, like http://www.drcoxconsulting.com/managing-stress.html or http://altmedicine.about.com/cs/mindbody/a/Meditation.htm or http://www.wikihow.com/Meditate Tai Chi, Qi Gong, or yoga.
August 28th, 2009 at 3:40 pm
Control your breathing. There are many breathing techniques that you can use to prevent an anxiety attack. For instance, one technique is called slow breathing: Place one hand on your chest and another on your abdomen. Hold your breath and count to 10. Think "relax" to yourself as you exhale. Then slowly inhale through your nose for 3 seconds. Your hand that is resting on your abdomen should be rising while the hand on your chest is staying almost still. Exhale slowly from your mouth for at least 3 seconds. Watch as the hand that is on your abdomen falls as you exhale. Repeat this process for 5 minutes. Do this exercise for 30 minutes each day and anytime that you start to feel that a anxiety attack is going to strike. Another method that might help you is to breathe slowly into a paper bag. This will help your mind focus on your breathing rather than on the terrifying symptoms.
Control your stress. Choose a certain time and place everyday to do your worrying. Spend 30 minutes thinking about your personal problems and some potential solutions. Do not think of all the bad things that could happen. Focus on the moment. It may help to write down your feelings and the problems you are thinking about. Then after the 30 minutes are up, continue with your day. Many people find that this technique helps to control their constant worrying. It is an effective method to manage your anxiety so that you won’t feel overwhelmed.
References :
http://www.anxietytherapypro.com/
August 28th, 2009 at 3:46 pm
Hi
I have really bad Anxiety and i don’t like it all it could be anything such as meeting new people just simple things that i will find very hard and worry and stress about alot but there is someone you could speak to like i do and they are speaking to me about it and what it is and how it happens and what to do..i’m sure if you typed it up in google you’d get alot of information or even ehow may have a few good articles,try being relaxed and try making it easier by doing it with someone or breathing in and out such as YOGA can be relaxing.
References :
August 28th, 2009 at 4:25 pm
I suffered from panic attacks so bad that I couldn’t drive and had to quit my job. I have recovered and started a website full of information to help other people who suffer. It is free, so if you want some good information, go to anxietycompass.com. I did it all without drugs.
The site isn’t completely finished yet, but there are new page being added every day. Good luck!
References :