How to cope with panic attacks/panic disorder

1. Take your anxiety with you..........feel those sensations, knowing they are NOT a disease that will harm you/kill you. Learn to rebreathe into a paper bag, because most of the dizzy/light headed sensations are because of oxygen/carbon dioxide imbalance....rebreathing into a paper bag helps this or breathing slowly in through your nose and out through your mouth.

2. Eat small regular meals, every 2/3 hrs. When we dont eat for a while, sugar levels are effected, and eventually adrenaline is released...causing more panic.

3. Get into a bedtime routine of...no caffine after 6pm, a warm bath, good book, bedroom nice temperature, and use music on low to help you drift off.

4. Try aromatherapy oils such as Lavender, or Neroli. A few drops in your palms, rub together, inhale. Use also as a massage in olive oil.

5. Read read read......by fully understanding panic and anxiety, you will be able to come to terms with it. Knowledge is the key.

6. DONT STOP going out to work or out socially. Your panic WANTS to control you, dont let it. Feel it, but go about your day.

7. See your GP, because medication can be of great help. Try counselling through the NHS or privately. Bach rescue remedy helps some people.

8. Talk to family and friends or post on panic forums to other sufferers.

9. Never give up.

10. Dont drink too much alcohol, it never helps anxiety.

11. Get some fresh air everyday, half an hour is fine.


This was taken from a forum I read on http://www.nomorepanic.co.uk/ posted by a 'Paula Lynne' I found this most useful& hope it will also help you too.

Mission Statement

Although I have written a welcome statement, I think its important to talk about why I want to do this. I want this blog to help people understand that they are not alone and they can follow me though my journey which will possibly give them an insight into what therapy they may wish to take or not take. Another important reason is that I have been through panic attacks and disorder myself, so when I read other sufferers on forums talking about how their life is miserable, their lives won't get better and how frightenend and vulnerable they feel it makes me even more passionate to help.
I have been the person trembling under the covers, the person who can't go even go to the shop or walk the dog or go to friends' parties and generally didnt act 'normal'. I got myself so worked up and panicked I actually asked to be hospitalised. This is not how ostracised and alone anybody, let alone a person who panics should feel, and if through being open about my own life or by posting any useful webistes I find can help just one person I will be satisfied.
You are not alone& you will never be alone through panic attacks or panic disorder.
xxx

Sufferers in the Media

Andrea McLean pulls out of Loose Women due to panic attack

http://www.mirror.co.uk/celebs/tv/2012/01/28/andrea-mclean-suffers-panic-attack-and-pulls-out-of-loose-women-at-the-last-moment-115875-23723544/ 

Positive Statements SelfHelp

I found this website very useful when I was researching positive statements I could tell myself once I was in a panicky situation http://www.successconsciousness.com/index_00000a.htm

Here are the positive statements on the website incase you do not care to read the all of the material. However, it is advisable so that you understand how important positive thinking can be in your daily routine.

- I am healthy and happy.

- Wealth is pouring into my life.

- I am sailing on the river of wealth.

- I am getting wealthier each day.

- My body is healthy and functioning in a very good way.

- I have a lot of energy.

- I study and comprehend fast.

- My mind is calm.

- I am calm and relaxed in every situation.

- My thoughts are under my control.

- I radiate love and happiness.

- I am surrounded by love.

- I have the perfect job for me.

- I am living in the house of my dreams.

- I have good and loving relations with my wife/husband.

- I have a wonderful and satisfying job.

- I have the means to travel abroad, whenever I want to.

- I am successful in whatever I do.

- Everything is getting better every day.

Diary 2 28/01/2012

Hello, I am back to write about my counselling session. It was with a lady around 40 who I told everything to. To be honest, it went really well and I came out very optimistic. Her approach was 'person centered therapy' where the counsellor helps the sufferer to find and understand the reasons of why they panic. If you wish to research this humanistic approach yourself here is a link - http://www.person-centered-counseling.com/
I think this is a benefit to the condition because the therapy looks at the cause of the disorder and not soley treating the symptoms which CBT does. This has made me feel positive about the future and more confident that I am in control of my life because I am analysing what is causing the anxiety, in my case I believe too many expectations from my parents, pressures of exams and being too smootherd growing up, leading to it being a culture shock when I had to become more independant. From this I am making a list of confidence building excercises which will help to show me that I will be fine doing things by myself and that nothing bad will happen that I cannot handle.
I am still on the waiting list for cognitive behavioural therapy and am sure I will be for a very long time! Even though it is taking me awhile to have a session with the NHS, don't be disheartened by my experience as waiting lists could vary depending on the population of the area and how many counsellors there are. I have another PCT session the same time next week and I am hoping after regular sessions my confidence will grow and I can begin my list of goals.
Although I do have a momentary lapse of confidence sometimes, counsellors would not be in employment if it were not for people with conditions like panic attacks or panic disorder. If you do find that NHS counselling servies are taking longer than you would like to wait, there are many private counsellors with a variety of different approaches that you could speak to. It is important to remember that they must be a member of the British Association of Couselling and Psychotherapy to ensure they are practising to a correct professional standard. The online link is http://www.bacp.co.uk/.
Sessions with private counsellors may cost around £30-£50 an hour and they will advertise on the internet or in directories.