How to Prevent Panic Attacks |

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Okay, in school there is this girl. Her name is Stephany, she is my age [12] and she is very childish and acts like a cat [and OBSESSED with them lol] In 6th grade [in the middle of the year] i began talking cause i felt sorry for her that people were teasing her. She was weird but whatever.. but then in 7th grade [now] she started to follow me. She doesn’t have friends..well she does but those are 2 other girls. I don’t see her as a friend but she does. Before, i had to go to lunch class and she had to go too. i USED to sit with her but then she got REALLY annoying so then i stopped sitting with her. And i stopped talking to her, Cause she was getting on my nerves..she didn’t get the message so she kept following me! and she learned her lesson by watching me having a panic attack!! So, after that she kinda stopped. Until the day i ignored her completely.

I know im being kind of mean but my life got a better when she stopped following me. But now, stephany stares at me at lunch….its really weird cause [shes weird lol XD] and she’s been trying to get my attention by saying "Diana!! i drew you a nice flower for Christmas!" or "DIANA! I MADE YOU A NICE PRESENT!! YOU’LL SEE!!!" and my friend that i hang out with tells me "Stephany’s been starring at me lately..like..shes giving that face that hates me and rolls her eyes at me!" So, i guess shes jealous of my friend now! ..i dont know what to do! I want to avoid her Monday [the day we have our class party. Cause i KNOW she IS going to look for me to finally have the chance to talk to me] AND on Tuesday [The day before our break and the day we give each other presents! and i also KNOW that she's going to be looking for me]
I dont know how to tell her to stop all of this in a NICE way. Its kinda hard for me to express my feelings sometimes but i really need help cause she went too far!
Ever since that…i’ve thought she was a bi-sexual! [cause she likes this guy but i think she got over him cause of me XD]
O_O i feel stalked.
Ever since that…i’ve thought she was a bi-sexual! [cause she likes this guy but i think she got over him cause of me XD]
O_O i feel stalked.

The same thing happened to me when I was in 7th grade. There was this girl who would always try to hang around me and to sit by me and everything.
She would always sort of hover and follow me around…
What I did was I sort of stopped talking to her too. If she came up to talk to me, I would give short, one word answers and comments to whatever she said.
Whenever she called and wanted to hang out, I would say I was busy.
Basically I gave her the vibe that I wasn’t interested and eventually she moved on.

Good luck. I had a lot of trouble with my girl, hopefully you can shake yours off.

I suffer from panic attacks and mild agoraphobia. Currently I am seeing a Psychologist who is working with me using Cognitive Behavior Therapy but I have seen him only one time. My last major panic att ack which is my first was back in December of last year. Ever since then, most of everyday I have a problem with shortness of breath, a choking feeling in my throat, dizzyness, feelings of faint, having a tight band on my head, headaches and visions problems like squinting and burning of the eyes. This is beginning to be bothersome to me and it feels like it would trigger a panic attack and of course, I dont want this to happen. Does anyone have a cure to this? I’ve been perscribed Zanax for my immediate panic attacks and later perscribed Klonopin for everyday use. I have not used my Klonopin yet because of mixed feelings about it. Does this medication help with this? I heard that relaxation exercises work to cure this. If so, where can I find out how to do it? Any info is appreciated.

I Know exactly what you are talkig about. A panic attac can be a really scary thing to experience. I remember the firat one I ewver had. I was sitting in a board meating at work. The room was kind of small, and there were too many people cramed in. I was sitting there, the room was quiet because the meeting had yet to start. All of a sudden I started to notice I was begining to breath kind of heavy. Then I started to break out in a sweat. Then the room felt like it was closing in on me. I had to run out of the room and head towards the mens room. As I was walking I felt like my heart was going to pound out of my chest, and my head was going to explode. I could actually hear the blood swishing through my veins in my forehead. I thought O was going to die right there at work. Then as sudden as it all started, it all just stopped. I was never so scared in my life.

I went the medication/therapist route, but the meds made me feel like a zombie. Klonopin was one of the meds I was taking. I would suggest you stay away from it. You should work with your Dr. to find something else. After sitting through way to many shrink sessions, I was sitting in the waiting room waiting for another round of sessions. That is where it hit me. I took a good look around the room at all of the other people sitting there. A vast majority of them appeared to have real mental problems. It is right then that I said to my self, What the heck am I doing here? There is nothing wrong with me. I am stronger than these panic attacks . I got up, told the lady at the front desk I could not stay for my appointment, and never had another panic attack.

Whenever I felt one coming on, I just mentally would not allow my self to have one. I learned to control the attacks instead of the attacks controling me.

You really do have the power in you to overcome panic attacks. You can be stronger the the urge to freak out. It takes a while, but it can be done. I am living proof.

I wish you the best of luck on overcoming this bump in your road of life. Stay strong, you can do it!

Not everyone experiences the same panic attack symptoms; we are all different biologically and therefore react differently to each other as a response to the same or similar stimuli.
The following list identifies the most common panic attack symptoms. Experiencing four or less of these panic attack symptoms identifies what is called a limited symptom attack.
Common symptoms of panic attacks
Rapid heart beat, pounding heart or palpitations
Sweating
Shaking visibly or inside
Choking sensations or lump in throat (Globus Hystericus </articles/globus-hystericus/>)
Smothering or shortness of breath sensations
Chest pain or discomfort </articles/chest-pain/>
Nausea, bloating, indigestion or abdominal discomfort
Dizziness or unsteadiness
Feeling light-headed
Derealization (feeling unreal or dreamy)
Depersonalization (feeling outside yourself or like you don’t exist)
Fear of losing control or going crazy
Paresthesias (numbness or tingling sensations) in face, extremities or body
Chills or hot flushes
Skin losing color
Blushing or skin blotches
Urgently needing to urinate or defecate

View the techniques for control of anxiety/panic attacks, in section 8, at ezy build, below. Begin, on this first occasion, only, by holding your breath for 5, or 10 seconds: this will give you the confidence to realise that YOU CAN CONTROL YOUR BREATHING, but not pass out, or die (your autonomi c nervous system resumes breathing, if you become unconscious). Understand panic attacks , and what triggers them, in your life (if it is unresolved anxiety, or stress, see sections 6, or 42, respectively). The paper bag method works for most people: try it.

If you are fairly suggestible, the following are reliable: http://www.hypnosisdownloads.com/
Your last alternative is psychotherapy, to address its fundamental cause: read section 1, and examine the http://1-800-therapist.com/ website, and use the locators, and phone book. I used to suffer from panic attacks , until I questioned what had changed in my life, at, or just before that time, to trigger them. For some people, this is enough. These days, I have instilled the habit of, whenever a situation occurs where panic is likely, I visualise a large, "STOP!" sign, as vividly as possible, followed by repeating to myself: "stay calm" in my mind. You could try the same method. It usually takes 30 – 40 repetitions, for most people, to establish a new habit. I also suggest that you learn, then practise the controlled breathing technique, until competent, then employ it, at the very first sign of a panic attack.

Practice one of the relaxation methods on pages 2, 11, 2c, or 2i, daily, and when needed. Also, give the EFT a good tryout, to see if it helps you. There is also a version for use in public places, (if you like, you can claim to have a headache, as you massage/lightly tap your temples, but you would then be restricted to subvocalising: saying it to yourself in your mind). Section 53, and pages 2, 2.q and 2.o at http://www.ezy-build.net.nz/~shaneris also refer: "Even though I sometimes suffer from panic attacks , I deeply and completely accept myself." Note: the controlled breathing only helps with the symptoms (as do medications/herbal remedies): you need to address the underlying cause, and this requires some form of therapy, and Cognitive Behavio(u)ral Therapy has proved effective.

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.

Because many people can’t access/afford professional therapy, I include the EFT, and EMDR variant for them to try, free of charge. Cognitive Behavio(u)ral Therapy is generally available in most areas, but EMDR (see section 33) may well be worth trying, and is becoming more widespread.

(The following is a variant of EMDR therapy, which has been used successfully for those people suffering from Post Traumatic Stress Disorder, insomnia, and anxiety: it is easily learned, quick to use, yet can be very effective. It is easy to be dismissive of such a seemingly unusual technique, but give it a good tryout, for at least a few weeks, to see if it is effective in your case).

Prior to using either of the methods in the above paragraph, first sit comfortably, and take a deep breath. Then, without moving your head, move your eyes from the left, to the right, and back again, taking around a second to do so (say: "a thousand and one": this takes approximately a second).

Repeat this procedure (without the words, although you can count, subvocally, if you like) 20 times: "A thousand and one; a thousand and two… " and so on, to a thousand and twenty. Then close your eyes and relax. Become aware of any tension or discomfort you feel.

Then open your eyes, and take another deep breath, and repeat step one, closing your eyes, and relaxing afterwards, in the same manner. Then, repeat the procedure one last time. Some people may find that this is all they need do. With experience, you may find that you can practise this in public, with your eyes closed, which greatly widens the window of opportunity for its use, and avoids attracting unwanted attention. I have found that the 2 – 3 minutes spent using the EMDR markedly reduces distractions to the relaxation process, and is repaid many times over.

I also use it prior to my chosen relaxation technique, after lights out, at night. For more about Eye Movement Desensitisation & Reprocessing therapy, showing recommendations by those who have used it, including a professional psychotherapist with more than 20 years of experience in that field, see sections 33 – 34, at ezy-build. She was skeptical, at first, and I remained unconvinced, until trying it, and now I use it twice daily, including after lights out, at night.

It may also help to minimise, or eliminate caffeine products from your life (coffee can be a trigger) and sugar. Xylitol, or Stevia is preferable, (health food stores) or fruit sugar (fructose, such as "Fruisana", from supermarket sugar aisles) or even a little honey. Minimise/eliminate consumption of highly processed foods, particularly grain products, such as white bread, donuts, cake, cookies/biscuits, or anything with sugar. Opt for more wholefoods, non-starchy vegetables, and fruit.

I have suffered from panic attacks and anxiety for along time now and Im just wondering how other p eople cope with them..besides from taking medication…how do you deal with it??What do you do when you feel one coming on? Any advice would be great.

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.

View http://deeplyrelax.com & www.deepsloweasy.com/html/intro.htm Note: the controlled breathing only helps with the symptoms, as do medications/herbal remedies. Address the underlying cause, which requires some form of therapy; see your-mental-health.8m.com, below, re anxiety, on pages H, & I. 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: use it for 3 weeks at most!). 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. Free online PANIC COURSE – www.panic-attacks.co.uk also available by email. See the section on panic attacks at www.mind.org.uk also Ebooklet form. They 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 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 www.medicinenet.com/panic_disorder/artic… and www.squidoo.com/controlpanicattack/modul… and http://panic-attack-over.com and http://www.anxietynetwork.com Practice a relaxation method, daily, and when needed, such as http://www.drcoxconsulting.com/managing-stress.html or http://altmedicine.about.com/cs/mindbody/a/Meditation.htm or http://www.wikihow.com/Meditate or Yoga Nidra, (a series of easy mental exercises only; no flexibility required) at http://your-mental-health.8m.com/blank_11.html

http://www.prevent-panic-attack.com Overcoming panic attacks without drugs and therapy is possible. I was able to do so along with thousands of others like us. Find out how by click the above link.

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