How to Prevent Panic Attacks |

hi i’m a 24 male living in new york. my fiancee left me for her ex-boyfriend a month ago. the same guy she left too be with me. we’ve been living together for 3 years and been together for 5 man this hurts… i cant stop crying im not the crying type but i find myself releasing tears silently on my way too work at work, home everywhere. i know i’m supposed to be over it and she’s not thinking about me why am i thinking about her. i heard everything there is too hear about this situation from friends and family, but… she was my world i wake up with out direction sometimes like learning too walk again. i get panic attacks like ill never experience someone like her again or love in general, i’ve come too the conclusion that women and relationships are not for me… im not gay (no offense) i just don’t want be responsible for abusing my heart anymore " i’ve been cheated on before, she said she never will and i believed her STUPID ME!" i just think now being a coward is the best resolve.

Hey there,

sounds like you are feeling pretty low right now.

Don’t punish yourself because it hurts! You spent a long time together and were quite young when you started out, so she might have been your first love. That’s been a HUGE part of your life.

We can get very comfortable with people who are in our lives for a long while, and it does take time to get used to their absence if they leave.

Sadly whatever she did to her ex she also did to you, so that’s a good tip for your next relationship. If a girl does something low to another guy, imagine her doing it to you and pass her by!

It’s ok to grieve and feel bad. That’s natural. Take some time to recover from this. Get to know yourself again. Eventually you’ll be able to think about your future plans and work towards them. Don’t worry if you’re not ready yet.

I find it helps to have a good cry and pinpoint what it is about the person you miss and that hurts, & that the pain passes more quickly if I face it.

I was like you I trusted the WORDS and the ACTIONS never followed. I was extremely hurt and it took a long time to see the truth. Now I’m a little wiser – Words are not the best way to judge a person. Actions are the best way to know who they are. And now I look at their past to see what is likely to happen with them in the future.

Sounds like deep down you knew she wasn’t ideal, but you carried on and hoped it would work out anyway. You’re not alone in doing that.

One day you will realise you are still special and loved even without a girlfriend. And next time you choose more wisely and you won’t be in this sad place again. For now give yourself a break.

blessu
BrendaJJ

I have Generalized Anxiety Disorder and Panic Disorder and lately I’ve been having really sev ere panic attacks. It’s come to the point where I avoid everything. I’ve been going to therapy for almost five years now. I try to tell myself that nothing bad is going to happen to me but I just end up panicking more. I’ve also tried some abdominal breathing techniques. Any other suggestions?
Thank you for your answers. Sometimes I feel like I’m the only one suffering from this but it’s really reassuring to know that others have gone through this as well.

I was taught by one of my nurses when I was in a nursing home last year a way to stop my panic attacks and so far it has worked for me everytime.
She told me to take a slow breath in and keep breathing in through my nose as much as I could until I could take in no more air……..then take one more breath. She said to hold it for as long as I could and then slowly let it out….as much as I could possibly let out………and then let out one more breath. She told me to do this at least 8-10 times.
As I said, it worked for me and I hope that it works for you.
Good Luck.

my symptoms are dry mouth tension back of my neck muscle twiching all over my body sweaty hands and bloating feeling in my stomach like gas feeling what are yours does any one feel the same way

Dry mouth, rapid breathing, heart palpitations and an inability to face the reality that was causing my fear.

I would really love to stop them in their tracks.
& go to parties without all the uneasiness.

just relax~you don’t have to impress anyone~when you feel 1 coming on stop & take a deep breath & walk away til you’ve composed yourself♦

From time to time, when I skip a meal I tend to get a little light headed, and some times this leads to a mild panic attack. How to make sure I stop having these, or what are simple ways of coping with them once they come on?

The simple answer, which I’m sure you already know, is to not skip a meal.

It’s important to realize your “triggers” so that you can stop the panic attacks before they start.

Other than that, good exercises for panic attacks are deep breathing exercises. If you feel that your panic attacks are getting to the point where they are getting in the way of your daily functioning, you should probably go in to see a psychologist.

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I have quit cannabis now for 10 days to this date i no for a fact i will not start smoking it again its a mind game totally i quit and the first day was easy i didn’t want a spliff but obviously my body does need the chemicals i went to my local GP and said i have quit the cannabis for 4 days at the time and the doctor heard my heartbeat and it was something like 90 bpm then he prescribed me some tablets called beta blockers which slowed my heart down :s i was on them for about 3 days and everyday i was on them my appetite went down i felt dizzy all day every day and was quit emotional so i decided i couldn’t keep feeling like this so stopped them the next day and after stopping them i felt my appetite was coming back slowly and i wasn’t feeling drowsy all day so i would suggest that try not to take medication if you can be strong. back to the panic situation like i say this is the 10th day and i get the odd occasional feelings that a panic is coming but i have learned to take deep breaths right to the stomach and think of a happy place lol i sound like a right mental patient but if anyone wants some personal experience advice or you have any advice for me at all then i would be happy to help no problem you can send me a private email on stokesy118247@live.co.uk and i would appreciate any advice you could give me stay cool and take care all of you

Hey… Victoria here, maybe my personal story can give you some solace…

a lil about me- about a year after my husband left me and my daughter died about 5 years ago.. I was at a very difficult point in my life, and was ultimately diagnosed with depression, severe anxiety, and panic disorder. I would say that i’ve always for the most part been a little depressed and had some degree of anxiety, but this just completely tipped the scale. I remember there were days on end I would just lie in bed, and whenever I would be in a social environment my anxiety would go through the roof and I would often have panic attacks . Therapy never seemed to be effective for me, and my psych put me on damn near every med out there. I’ve been on everything from wellbutrin to paxil, zoloft, prozac, lexapro, celexa, buspar, valium, klonopin, xanax.. etc. Sometimes 2-3 different ones in combo at the same time. Nothing really seemed to work for me. With the exception of some of the benzos (klono./xanax) .. these worked well for a little while, but I grew tolerance quickly, and became highly addicted.

Then one day while researching online i came across this reputable looking website http://www.anxiety.pcti-system.com .. which talked about this program to eliminate your anxiety for good, all naturally. Long story short, I wound up signing up to try it and the program worked amazing.. Not only do I no longer have panic attacks and anxiety gone, but my depression has also seemed to dissipate a little. And I’m currently starting to slowly ween off the meds I’m on. >>>>

I would personally say that possibly the biggest driving factor in all this is OCD. I think obsessing and constantly having your thoughts focused on your own condition and constantly analyzing your own thoughts/actions plays a very significant role in the persistence of our ails. Almost like the condition is a small lit fire, and OCD is the fuel that keeps it consistently burning… Also, I’ve come to the conclusion that meds are generally a unhealthy short term cure that only semi-treats the symptoms, and never the cause. Hope I was of some help!

The combination is best. Until recently, it was thought that Cognitive Behavioral Therapy worked best, but it appears now that the combination of CBT and meds is best. In general stay away from benzodiazepines (valium, xanax, etc) though, an antidepressant doesn’t work as fast but will be much more helpful in the long run. If you need to use an occassional benzo try Ativan.

Visit the Anxiety Disorders Association of American (www.adaa.org) to find someone who specializes in Panic in your area.

Panic attack symptoms are caused by a number of biological changes that occur during times of stress and anxiety. The human body is very resilient, even in times of anxiety we are strong, although we may not feel it. It’s also very true that some people might be scared that their heart will stop, or give up, through the constant racing, thumping or chest pain, this is simply not true; again these are very common symptoms of panic attacks .
No one has ever come to any harm as a result of anxiety or >panic attacks ! Consider how hard athletes have to work in order to give their hearts the kind of workout your heart receives through anxiety; athletes hearts do not give up, do they? The heart is a muscle, raising the heart rate exercises it, making it fitter. You wouldn’t worry if your heart raced after running for the bus, so why worry about it when it happens during anxiety. panic attacks symptoms are harmless.
The downside of these panic attack symptoms is that your body will feel tired and shaky after they subside. You may feel as if you have run a marathon yourself. Feeling tired or achy is a necessary side effect, if you are aware that it may happen, when it does, you will know what it is and it won’t scare you as much!
Most anxious people complain of aching muscles and general fatigue, these are very common symptoms of panic attacks and anxiety. Muscle tension can cause pain or sensations of tightness anywhere in the body; most common in anxiety are pains in the chest, neck and shoulders. Tension in these places can be distressing; the tension in your chest may cause shortness of breath or rib pain, and it may make your chest or breasts tender or numb. Pains in the muscular tissues of the neck and back can cause the blood vessels and nerves to become restricted; this can cause headaches or migraine but can also cause the head to feel tender or painful.
It is possible for your face or scalp to feel numb or dead, this can affect sensations around your eye, in your cheek, face and jaw and can even affect the sensations in your mouth. This is caused by muscular tension causing restriction around the nerves and blood vessels in my neck. When I first experienced this, I was very scared as are many of my clients. AGAIN, another symptom of panic attacks and anxiety which causes the sufferer unnecessary worry but is completely harmless. Massaging the neck releases much of the tension and thus relieves the sensations; this works for most people.
This tension can cause feelings of numbness in the arms (usually the left), and also the legs. Don’t be alarmed if this happens to you.
You must understand that the nervous system is found in every inch of your body. There are nerve endings literally everywhere, around every organ, muscle and over every square millimeter of your skin so the symptoms of panic attacks and anxiety can be experienced anywhere! Tension can be responsible for many of the sensations experienced during anxiety.
Symptoms of panic attacks are EXACTLY what the name suggests, a symptom of the disorder not of another condition. These symptoms should be ignored, they have no importance or relevance to you, or your life.
Do not allow these unpleasant panic attack symptoms and sensations to get the better of you, after all that is all they are. The nerves tell the brain what it should be feeling under certain conditions and the brain responds. If tired and anxious nerve signals become confused, the brain may interpret the feeling of ice against the skin as burning, or the eyes might send a confused signal to the brain that makes you see a smooth surface ripple like water. Perceived sensations never have and never can, hurt any one. All symptoms of panic attacks and anxiety are caused by confused bodily sensations and nerve impulses, you may feel like the end is in sight, but it most certainly is not.