How to deal with a panic attack?

[newshounder]

So with the long Thanksgiving weekend of drinking and partying over, it was time to go back to class this morning. My weird sleep schedule and excessive drinking only allowed four hours of sleep last night. In the middle of class, I started to feel very uncomfortable. I wanted to leave the room. My hands were sweating, I got a bit dizzy, I thought everyone was looking at me, I felt like I couldn't control my neck, there was splotchy vision too. It was a panic attack. As my breathing quickend and my heart started racing, I was sure I was about to faint, so I leaned forward as far as I could to prepare. It was excrutiating to sit there.

Fortunately, I didn't pass out, but it was really uncomfortable waiting for class to end. I tried to concentrate on something besides the uneasiness that was around me. What can someone do to get through a panic attack? I only have them very rarely, like once every couple of years...but there must be a way to deal with them without using nasty benzos. Any tips?

 

[Ximot]

avoid heavy drinking. cut out any stimulants including any sources of caffeine. breathing techniques. self-acceptance. From my experience, it's basically a fear thing gone out of control. The way I dealt with it on a psychological level was to face my fears and look them in the eye. Admit to myself that, yes, I am fucking scared and, yes, deep down I am a coward. That took a lot of courage. There came a point where I got to understand that it would only ever get the better of me if I let it. And once I knew it for what it was - basically a paper tiger - it had lost, I wouldn't let myself get carried away like that any more, by this irrational thing I myself had created... having said all that, living free from fear is of course a journey and not a destination... no one is harder on us as we are, ourselves... perhaps the more one chooses to ignore this natural tendency to self-judge within oneself and continues to indulge one's self-righteousness the more one is bound to have such panic attacks ... life is balance, escapism has a price.

 

[RollingRobin]

to get though an attack- deep breathing helps to calm the mind and body down.. carry around a paper bag around with you, which is hard to do sometimes

 

[shypht]

I used to get panic attacks allot during class, things I've found that helped.

1. Deep breathing, close your eyes, and start taking deep breaths in/out
2. Music - yeah, it may seem weird, but now and then if I felt one coming on, I'd slip on my headphones and listen to music for a few minutes during the class. Having music be your focus for 5 mins will make you miss less of the class than freaking out and being in a panic attack the entire time
3. Go for a quick walk, leave the class and do a quick lap around the hallway or something, combined with #1 and #2 -- good way to mitigate things
4. Cut back on drinking
5. Get a regular sleeping schedule
6. Start working out routinely
7. Eat better
8. Figure out what the 'root' of your anxiety is and face it (I had a hefty LSD trip that helped LOADS in that regard..)
9. Quit abusing drugs, I found once I stopped using E regularly, it also did wonders for helping cut-back my anxiety (and also did wonders for 'solving' the issues that were triggering it. ie: being to sketched out to do homework, not being able to focus because I partied to hard that weekend, etc)
10. Last ditch effort - a weak benzo like Ativan

Ativans are pretty short acting, come on very quickly - the little ones that dissolve under your tongue, and they wont 'zonk you out' like other ones do. Generally speaking I RARELY need to reach for my bottle of Ativan anymore, as I've found a wide range of ways of dealing with my anxiety without it. But, now and then - it comes in very handy and can get me over that little hump when 'all else fails'

 

[newshounder]

thanks for the tips guys.

i'm really only interested in treatment for panic attacks -- not causes. as stated, i am almost certain that lack-of-sleep and excessive drinking triggered the latest episode.

the deep breathing sounds like a great idea. the biggest problem with what happened this morning was that i felt that i could have fainted had i tried to stand up and leave the room. this coupled with the nervous belief that people were watching me, made it difficult to do very much.

 

[Ximot]

thanks for the tips guys.

i'm really only interested in treatment for panic attacks -- not causes.

might be in the dark side instead of here, dunno. you are asking for a symptomatic fix for what is essentially rooted in self.... The odd emergency "nasty benzo" would be my suggestion then. Put under you tongue it will work quickly. To be honest, once you're on your way there, there you go, and it's hard to stop unless you've done your homework beforehand. I f you aren't interested in the causes then I believe you will have to face the consequences and learn that there is no non-chemical magic wand to be applied only in times of emergency. If you do find one though, please post here, I'd like to know so I can just forget everything I've learned about the causes and go back to abusing stimulants and live a generally reckless lifestyle without a thought for how my actions will ultimately affect my well-being...

 

[fizzygirl]

I have occasional mild panic attacks which show up in physical symptoms like shortness of breath/feeling faint, feeling warm or nauseated, etc. They're generally when I'm in a situation that I feel like I can't easily escape, so concert performances or sitting in a crowded stadium. If I feel these things coming on I just concentrate on my breathing. I also tell myself that I can leave at any time if I really need to, so I will just wait 1 minute longer and see how I feel, and so on. I know that if I get up and leave right when I feel panicked, I'll just end up reinforcing that fear that I need to get out of there. The longer I can stay the more relaxed I tend to feel in future situations like that.

I also chew gum. I don't know why it helps me, but it does. Perhaps it just gives me something else to think about, or helps with the nervous stomach feelings that I get.

 

[newshounder]

might be in the dark side instead of here, dunno. you are asking for a symptomatic fix for what is essentially rooted in self.... The odd emergency "nasty benzo" would be my suggestion then. Put under you tongue it will work quickly. To be honest, once you're on your way there, there you go, and it's hard to stop unless you've done your homework beforehand. I f you aren't interested in the causes then I believe you will have to face the consequences and learn that there is no non-chemical magic wand to be applied only in times of emergency.

read my posts again. i am not looking for benzo or "magic wand" fixes. if you have nothing to say which fits within this parameter, then don't say anything at all. i'm really not interested in your off-topic platitudes. there are plenty of reasons that benzos would not be effective in the described situation, not least of which is the lengthy onset, among other things. PM me if wish to discuss further. thanks.

ON TOPIC:

breathing and mindframe seem to be the most practical suggestions offered so far.

i can really only remember four panic attacks in my lifetime that would fit into the severe (or medically recognized?) category. for two of them, it was very easy to walk away. the other two, like the one yesterday, were situations where escape was not possible, something another poster touched on. if there is such a thing as a 'mild' panic attack, then i would say that being stuck in a crowded back of a car with dark closed windows, is another situation where lack-of-escape added to the terror.

returning to the lecture hall today was a little bit difficult. i tried to stay focused and interested in the class material, something which helped me forget about the anxiety. the trouble with my university is that the administration thought it would be neat to build a three-quarter seating circle around the podium. this isn't like some introductory science lecture either where there are hundreds of students. it's about 80 of your closest friends, sitting so that EVERYONE can see straight into each other's eyes. daunting, for sure. things worked out though.

 

[shypht]

just a note on benzo's: a fast acting one like Ativan works wonders in a situation like that. But, as I said in my longer post, for me - its an absolute last-ditch effort once all other options have failed. But, if they are that infrequent, I can see your reluctance to go that route.

ie: Breathing, mindset, etc.

I've also found that closing eyes, deep breathing, and clenching/unclenching my fists helps release tension/stress - this has done wonders for me in exams if I'm starting to feel overwhelmed. I'll stop the problem, close my eyes, out my arms down to my sides and start taking deep breaths while clenching/unclenching my fists, in short order it seems to mostly subside.

 

[bfisher]

i suffer from terrible anxiety n panick disorder.
i get them basically daily, up to 5-10 times a day, n they sometimes last up to an hour.

i use medication to treat it because it gets unbearable.
There are breathing techniques you can learn easily that actually help, pm me if your interested.

 

[Mariposa]

Acute panic reactions: I just ride mine out and try to keep my vision focused. Probably my most bothersome symptom is shortness of breath, and the paper bag thing doesn't work on me (probably because people staring at me while I'm having a panic attack is about the worst thing that could happen).

I... take a breath for a count of 5...

hold it for a count of 5...

and release it over a count of 5.

Repeat as desired. I can't even get to the bottle of whatever until the acuteness is over with, and I can't stop the idea of throwing up once it's in my mind. The breathing helps me regain my composure. I should really listen to all the people telling me to take up yoga.

All I can really do from that is regain my composure, though.

I am not going to get too off topic, but I am starting to get really fed up with the way people with panic disorder are getting treated around here. It is not a sign of weakness and it is not a "paper tiger" that is inevitably resultant in escapism for sufferers. It is a MEDICAL ILLNESS. It is not some simple "character defect".

newshounder - Don't let anyone belittle what happened to you, your symptoms are typical of a panic attack. Excessive drinking may or may not be the cause, but it does deserve to be ruled out. Life doesn't permit most people to live in a bubble and you have to learn to manage acute stress.

Fear itself is adaptive in a sense. It's an alarm bell that something may be wrong. I trust myself not to panic in a REAL emergency situation because my illness has taught me the difference. Unfortunately, in panic disorder we get a series of false alarms precipitated by things that aren't, in fact, emergencies. Of course rationally we know the difference and even at our worst moments we learn that it WILL come to pass. You WON'T die from a panic attack.

But you're not interested in "causes" - you're interested in solutions. Want the closest thing to instant gratification you'll get? Take 1 mg Xanax once the initial attack passes and call me in the morning.

I find the most comfort in that my fear has got to be adaptive in some way. Start looking at your anxiety as an ally. Anxiety is a driving force toward what we don't always want to face, but from which we can never truly run. The trick is to balance the two. If you figure out how, let me know.

 

[Miss Behavin]

I agree with the music and deep breathing also if u feel as though you are about to pass out there is a trick my doctor told me- that if you cross your legs at the ankle it causes blood to rush to your head and it helps stop spotting in vision. Just a little tip that might help

 

[SmC]

Try observing the situation around you and dealing with every moment as it comes with confidence. Appreciate confidence for what it is and learn to use it, wont work over night but it will in the end! I used to get panic attacks when i was coming out of depression, so i can relate to what you're experiencing.

 

[Ximot]

More "platitudes" from me are required in response to mariposa420's post now.

I am not going to get too off topic, but I am starting to get really fed up with the way people with panic disorder are getting treated around here. It is not a sign of weakness and it is not a "paper tiger" that is inevitably resultant in escapism for sufferers. It is a MEDICAL ILLNESS. It is not some simple "character defect".

newshounder - Don't let anyone belittle what happened to you

do you really think i would be giving advice if I hadn't had panic attacks myself? i have had full-fledged panic attacks in the past, and I have given advice based on how I have dealt with it. And I haven't had any in years. I do not think I am belittling anyone, I just think that people like to make something a medical problem because they do not want to admit to themselves that there is a psychological component - since the latter tends to have stigma and shame attached to it and one is free from all responsibility as soon as the medical label has been attached.

benzos work, at least part of a panic attack is psychosomatic, and even just knowing that one has a "STOP" button handy can make all the difference so one may not even have to take it. though I don't usually carry benzos with me as I have foundother ways of warding it off that have now served me well for several years.

Regarding paper tigers - please read carefully, I am not at all suggesting they are "resultant in escapism" - the cause and effect I am trying to connect here work the other way round, ie panic attcks may be the result of escapism/hedonism. Other posts by newshounder suggest he likes his stimulants... it is common knowledge (and if it isn't, it should be) that adderall, cocaine, meth and the like can cause panic disorder in susceptible individuals. i am one of them, hence I take precautions.

Anxiety is a driving force toward what we don't always want to face, but from which we can never truly run.

/\ in a nutshell, that's pretty much exactly what i am also saying in my posts above, I think. It's about admitting the fear, facing, accepting it... since you can't run from it. If fear is your enemy, you can only win if you become it.... and then it's not an enemy any more but an ally indeed.


Good luck sorting it out, I'm out of this thread as I have nothing further to add.

 

[Mr TIMO]

benzos work, at least part of a panic attack is psychosomatic, and even just knowing that one has a "STOP" button handy can make all the difference so one may not even have to take it. though I don't usually carry benzos with me as I have foundother ways of warding it off that have now served me well for several years.

exactly. the main thing behind a lot of panick attacks is the feeling of being trapped and being helpless to stop it.
this is why people often have them in classes or elevators, because they feel like if they have one, then they can't escape.
the trick is to concentrate on your breathing, and get your mind off your panick attack. stop worrying about it. it's just a silly malfunction between the mind and body, so just let it pass. relax and breath deeply. air will relax you, and it's ALWAYS there. unlike benzos.

 

[newshounder]

do you really think i would be giving advice if I hadn't had panic attacks myself? i have had full-fledged panic attacks in the past, and I have given advice based on how I have dealt with it. And I haven't had any in years. I do not think I am belittling anyone,

i think mariaposa might be referring to an evil post not written by you that has since been deleted.

as for paper tigers -- i agree completely. thinking back to when i heard the term "panic attack" in the past, it sounded like some made up condition that rich people have (like exhaustion ). having been through a handful of them, i think they are deeply rooted in physiology. they are a very real.

since it's been brought up, i will say that self-confidence and happiness are not really issues for me. i am at a stage in my life with these things where i have finally made forward progress. stress, lack of sleep, and hangovers are another matter. in contrast to self-confidence, these are easy things to control.

since it has been mentioned again, i will clarify my issues with benzos (1) lengthy onset -- by the time a lorazepam would have kicked in, the panic attack would have ended; (2) benzo hangover -- my lifestyle demands a sharp focus that is not possible with benzo use; eating a benzo would have wrecked my day, and i would have felt worse because of it; (3) benzo dependency -- is there anything as bad?

i completely understand and sympathize with those of you who are prescribed benzos or use benzos regularly to function at your best level -- it is simply not a drug type that works for me. though they may work without side effects for others, they make me speak and think less clearly.

i would MUCH rather hear people's NON-DRUG solutions here anyway. again, thanks for your replies. the breathing descriptions have been especially helpful.

 

[djwhirlpool]

The thing that works best for me when I start to have a panic attack is to just separate myself from the thing/person that's making anxious. If I were you, I would have left the class.

 

[PriestTheyCalledHim]

I used to get panic attacks like you had in classes too. I was in very small classes too, so it's not like I could just leave. But I just 'rode them out' and told myself that it's a panic attack and just kinda surrendered to it and just focused on my breathing or drew pictures or looked through the textbook.

Here's what I did to stop it.
-avoid caffeine, especially large doses.
-don't smoke lots of pot, especially Sativa dominant strains. (maybe quit or drastically cut back? if that's what it takes?)
-don't self medicate with booze (I did this for about a year thinking that I was fixing myself and I don't think it was a good idea).
-Cardiovascular exercise (3x per week for 30+ mins helped me a lot)
-remind yourself that you're only having a panic attack and keep concentrating on your breathing
-try meditating for at least 30 mins per day, this REALLY helped me a lot.

 

[Mariposa]

The thing that works best for me when I start to have a panic attack is to just separate myself from the thing/person that's making anxious. If I were you, I would have left the class.

I have also utilized that coping skill - at college/university level it's not exactly as if you're expected to raise your hand every time you need to pee! So there's no reason to be sensitive, everyone does that. Go outside for a bit of air, get your center back, and return to class refreshed.

Cutting out (almost all) caffeine also did wonders for me.

 

[swilow]

The thing that works best for me when I start to have a panic attack is to just separate myself from the thing/person that's making anxious. If I were you, I would have left the class.

Panic attacks aren't harmful so theres nothing to flee from. Doing that is likely to cause the situation to repeat until you face it. I'm not talking about being tough or some such crap, just sitting through it and realising its not that bad, and passes, and cannot ever hurt you.

I actually though Ximots comments were very thoughtful... one has to examine why one is experiencing panic, ie. why is a situation inducing such a huge fear response, a response similar to that experienced when your life is threatened... finding the cause is the best way to stop a panic attack, in many senes.