I have social phobia disorder which i havent took any meds for but the dr did try to talk me into it . the only reason i dont want meds is because i really believe i can over come this …because i feel its all in your mind an ur mind is very strong…. However panic attacks are a whole different thing an i wanna know how to deal with them without meds if they continue i will take meds because there too scary for me to deal with !!
In a very real sense, you are correct, panic is in our mind, but you miss the fact that it is also deep in our muscles in every cell of our bodies; and deeper yet in our own DNA and RNA imprints. Panic didn’t happen when the attack was triggered, panic happened in the past. Remind yourself that you survived the worst of it, panic attacks are a sign of healing.
Once you get used to panic attacks and quit being scared of when the next one will happen, it gets a whole lot easier. Medicine can be long or short acting. You can get medicine to use "as needed."
I dealt with them by repeating calmly the alphabet or the Lord’s Prayer or the words to a song over and over; anything that is very basic to you and easily remembered works.
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Midwest Center for Stress and Anxiety – the best thing that I came upon. I paid (installments) program was around $500 4 yrs back. They preach to always remember this when you feel an attack coming:
Accept the Feeling – it cannot hurt you
Give Yourself permission to feel anxious
Breath slowly through your nose
Calm yourself with positive self-talk
Let go, float and flow
Distract yourself, it is only anxiety
Use the adrenalin in a positive pursuit
Let time pass – It will go away
You can take a test on their site – to see if you are also dealing with depression. I had mild depression, but I worked throught it. It took time for me to feel comfortable in a social setting. I didn’t push myself too much, I take it as long as I feel calm and it does get easier.
I truly hope you will be able to give their program a chance. It really does work wonders.
References :
http://www.stresscenter.com
Lucinda Bassett – Founder
don’t think about it. just do it. tell yourself you’re going to do it even at first you don’t feel like it. then do it. take a step back if you need to to breathe in and out deeply.
References :
i’m in the same boat.
try looking for some small groups that help eachother deal with social phobias. many people have that problem to different degrees… panic attacks bring it to a whole different level, though…
i’m against the meds, too. it’s difficult, but possible.
References :
In a very real sense, you are correct, panic is in our mind, but you miss the fact that it is also deep in our muscles in every cell of our bodies; and deeper yet in our own DNA and RNA imprints. Panic didn’t happen when the attack was triggered, panic happened in the past. Remind yourself that you survived the worst of it, panic attacks are a sign of healing.
Once you get used to panic attacks and quit being scared of when the next one will happen, it gets a whole lot easier. Medicine can be long or short acting. You can get medicine to use "as needed."
I dealt with them by repeating calmly the alphabet or the Lord’s Prayer or the words to a song over and over; anything that is very basic to you and easily remembered works.
References :
Therapy is cognitive-behavioral, that is, therapy based on learning. From the cognitive, thinking, standpoint, one of the most basic ideas is that panic disorder is a phobia, like the fear of spiders. Fast heartbeat and sweat happen with aerobics, and there’s no reason to fear them, but they will be feared as symptoms of attacks. Sometimes, relief comes from the patient seeing that the real problem is not the attack but fear of the attack.
The Handbook of Self-Help Therapies, which reviews research on programs and books, says that self-help for panic in the form of a book, Coping with Panic by George Clum, is as effective as conventional therapy. You would probably have to order the Clum book, but there’s a very popular book by David D. Burns with instructions for panic, The Feeling Good Handbook.
Here’s a very brief summary of the techniques in the Burns book.
* Exaggerate your fears instead of running away from them. Try your hardest to “crack up.”
* If you’re afraid of doing something silly in public, do something silly, on purpose.
* Expose yourself to whatever you’re afraid of instead of running away.
* Keep a daily mood log and write down negative thoughts. Identify the distortions in your thinking and replace them with more realistic, positive thoughts.
* Weigh the advantages and disadvantages of worrying and avoiding whatever you fear.
* Substitute reassuring, peaceful images for frightening daydreams.
* Distract yourself with intense mental activity.
* Write a dialog with an imaginary hostile stranger who puts you down for feeling anxious.
* If you are ignoring problems that need to be dealt with, get in touch with them. Confronting a problem you’d rather forget can free you from worry.
There’s another approach that you might call semi-self-help because you should consult with a doctor before trying it. It’s called interoceptive exposure therapy. The idea is teaching yourself not to fear the symptoms of the attack by deliberately producing them.
References :
David Burns
http://en.wikipedia.org/wiki/David_D._Burns
Ive.had.it.for.two.years.now..
I.got.rid.of.them…
But.I.im.not.too.too.sure.
how..I.was.dealing.with.
a.stressful.relationship.
at.the.time..went.to.visit.my.family..
came.back..and.stayed.away.from.
my.ex.more..and.they.went.away.
I.was.still.stress.to.some.extent..
but.I.wasn’t.around.the.main.cause.
I.always.sing..singing.helps.for.me.
Um,going.for.walks.
Find.a.doctor.you.like.and.has.
your.best.interest.at.hand.
I.never.liked.meds..but.some.people.
need.them.
Talk.to.someone.about.it..
I.found.that.helps.
spend.time.with.people.you.love.
Have.support.that’s.it.for.me..
References :
deals..