My Panic Attacks
Maybe I just don't get it. My panic goes from a zero(no anxiety at all) to a ten(full blown panic) in 5 seconds. How do I control that? How do I know I am about to have a panic attack and start my breathing etc. if it happens so fast? By the time I realize I am having a panic attack I am already at the point where I can't think straight and reality is a distant memory. Suggestions anyone?
-
Guest
Hi SML,
I just read your post and I also starting out on this session after a week of procrastinating, and I found session 3 to be a great study session. IMO, there is so much there to help you with this specific problem. If you haven't gotten to it, I would say seek and you shall find.
Have your worked on positive self talk at all? You do know that these are only thoughts? Do you know that as soon as you feel the onset of a panic attack, you have to begin the positive self talk to get you to the next point where you can work on your breathing, work on distracting your attention, and pumping yourself up with reinforcing positive self talk, etc? In session 2 there is an accompanying flash card with the basic 6 things you should do to attack these attacks.
If you have the same program I have, you should also have flash cards that can help you focus on what you need to do to help you overcome the fearful thoughts that originate within you and you can change your thoughts from negative to positive.
I hope you realize that the program, by itself can do nothing for anyone if they do not make use of the helps and guides.
I think you should start by reminding yourself that it just a panic attack spurred by my own negative thoughts. Then tell yourself so what if it is a panic attack. I am ok. I can beat this thing. I can replace these negative thoughts with positive thoughts. I am a great problem solver. I am worthy of inner peace. I am action oriented. I can and will defeat this problem. Guess what/ Each of these things are clearly printed on the session 3 flash card.
Tell yourself, I am intelligent and I can follow directions and with the help I get from this program, I will beat this thing and win!
You have the tools weapons right there at your disposal. Don't you feel that you deserve to give yourself a chance at the life you meant to have and enjoy. Ok! Let's get with the program. Love yourself enough to do the things that can help you through this misery that you are putting yourself through. You deserve to give yourself that chance.
I hope this quick review and pep talk helps you realize that you have the tools and weapons that you need to beat this.
Now, go out and make it a great day.
<A HREF="http://www.youtube.com/watch?v=CDpY-2M5dVo" TARGET=_blank>http://www.youtube.com/watch?v=CDpY-2M5dVo</A>
<A HREF="http://www.allgospellyrics.com/index.ph ... ing&id=115" TARGET=_blank>Lyrics</A>
I just read your post and I also starting out on this session after a week of procrastinating, and I found session 3 to be a great study session. IMO, there is so much there to help you with this specific problem. If you haven't gotten to it, I would say seek and you shall find.
Have your worked on positive self talk at all? You do know that these are only thoughts? Do you know that as soon as you feel the onset of a panic attack, you have to begin the positive self talk to get you to the next point where you can work on your breathing, work on distracting your attention, and pumping yourself up with reinforcing positive self talk, etc? In session 2 there is an accompanying flash card with the basic 6 things you should do to attack these attacks.
If you have the same program I have, you should also have flash cards that can help you focus on what you need to do to help you overcome the fearful thoughts that originate within you and you can change your thoughts from negative to positive.
I hope you realize that the program, by itself can do nothing for anyone if they do not make use of the helps and guides.
I think you should start by reminding yourself that it just a panic attack spurred by my own negative thoughts. Then tell yourself so what if it is a panic attack. I am ok. I can beat this thing. I can replace these negative thoughts with positive thoughts. I am a great problem solver. I am worthy of inner peace. I am action oriented. I can and will defeat this problem. Guess what/ Each of these things are clearly printed on the session 3 flash card.
Tell yourself, I am intelligent and I can follow directions and with the help I get from this program, I will beat this thing and win!
You have the tools weapons right there at your disposal. Don't you feel that you deserve to give yourself a chance at the life you meant to have and enjoy. Ok! Let's get with the program. Love yourself enough to do the things that can help you through this misery that you are putting yourself through. You deserve to give yourself that chance.
I hope this quick review and pep talk helps you realize that you have the tools and weapons that you need to beat this.
Now, go out and make it a great day.
<A HREF="http://www.youtube.com/watch?v=CDpY-2M5dVo" TARGET=_blank>http://www.youtube.com/watch?v=CDpY-2M5dVo</A>
<A HREF="http://www.allgospellyrics.com/index.ph ... ing&id=115" TARGET=_blank>Lyrics</A>
-
Guest
sml,
Hi and hugs to you.
Mine WERE like this -
All of a sudden a very panicky feeling started to overcome me and I basically started to hyperventilate OR I'd forget to take in a breath and then the dizziness started and the feelings of loss of control. And then, the usual thoughts of "what if" --pass out, need someone to help etc....
This happened to me several times a day, in the car, at home, in the shower, just sitting reading, didn't really matter but every time it scared the heck out of me.
I'd run to the door and look outside, checking to see if any neighbors were home "just in case" or I'd phone my hubby and ask him in a panic stricken way to please just talk to me for a minute or so.
Not that any of my methods used to work for me, but those panic attacks ALWAYS ended and then I felt a bit ridiculous and embarrassed and weak and well-----I just prayed all the time for them to end.
So, after getting the program and working on it with all my heart and soul, here's how I started the process of dealing with them and then ending the panic.
Session #2 on panic attacks I took very seriously and practiced everything the tapes and workbook told me to do. I was DESPERATE to end these nasty episodes.
One of my biggest steps was to constantly tell myself - at the onset of a panic attack-
"I AM MY OWN SAFE PLACE" over and over again - OUT LOUD- and slowly incorporate the breathing, 2 in and 4 out. Believe me, it was not easy but I was determined. It took me MANY times of saying this in the shower and while learning to get back on the road again before it sunk in, but it finally did. Not the first time or second or third, but step by step I did it.
I used the six steps in the program, not necessarily every step every time but after a couple of weeks I got better at it. Not perfect, just better.
While I was learning to put an end to my panic attacks I had progressed to session #3.( and then the rest of course) This session was so important for me to incorporate into my process of ending the panic attacks. I had to learn to talk to myself much more gently, with a tremendous amount more self respect and kindness. I really became "my own safe place" and that's what positive self talk does for us. Self love, higher self esteem, more comfort and less anxiety.
I kept moving forward with the program as I was gradually ridding myself of the panic attacks.
With every session, I went back to session #3 and listened to this CD every chance I got. I'd do this while learning to drive comfortably again, while cooking, doing laundry, paying the bills, typing on the computer, whenever.
If we have time to check our email, go on forums, whatever, we have time to listen to the tapes repeatedly. Put one (your weekly session or #3)on every time you go to this website and let it be background music. Listen while you're in the shower and getting ready for the day.
Panic attacks are nasty, no doubt about it. But we CAN put an end to them. If I did, anyone can.
You CAN end these miserable little buggers. OK sometimes they're huge buggers or at least they seem so at the time.
Go for it.
God bless and hugs to you.
Hi and hugs to you.
Mine WERE like this -
All of a sudden a very panicky feeling started to overcome me and I basically started to hyperventilate OR I'd forget to take in a breath and then the dizziness started and the feelings of loss of control. And then, the usual thoughts of "what if" --pass out, need someone to help etc....
This happened to me several times a day, in the car, at home, in the shower, just sitting reading, didn't really matter but every time it scared the heck out of me.
I'd run to the door and look outside, checking to see if any neighbors were home "just in case" or I'd phone my hubby and ask him in a panic stricken way to please just talk to me for a minute or so.
Not that any of my methods used to work for me, but those panic attacks ALWAYS ended and then I felt a bit ridiculous and embarrassed and weak and well-----I just prayed all the time for them to end.
So, after getting the program and working on it with all my heart and soul, here's how I started the process of dealing with them and then ending the panic.
Session #2 on panic attacks I took very seriously and practiced everything the tapes and workbook told me to do. I was DESPERATE to end these nasty episodes.
One of my biggest steps was to constantly tell myself - at the onset of a panic attack-
"I AM MY OWN SAFE PLACE" over and over again - OUT LOUD- and slowly incorporate the breathing, 2 in and 4 out. Believe me, it was not easy but I was determined. It took me MANY times of saying this in the shower and while learning to get back on the road again before it sunk in, but it finally did. Not the first time or second or third, but step by step I did it.
I used the six steps in the program, not necessarily every step every time but after a couple of weeks I got better at it. Not perfect, just better.
While I was learning to put an end to my panic attacks I had progressed to session #3.( and then the rest of course) This session was so important for me to incorporate into my process of ending the panic attacks. I had to learn to talk to myself much more gently, with a tremendous amount more self respect and kindness. I really became "my own safe place" and that's what positive self talk does for us. Self love, higher self esteem, more comfort and less anxiety.
I kept moving forward with the program as I was gradually ridding myself of the panic attacks.
With every session, I went back to session #3 and listened to this CD every chance I got. I'd do this while learning to drive comfortably again, while cooking, doing laundry, paying the bills, typing on the computer, whenever.
If we have time to check our email, go on forums, whatever, we have time to listen to the tapes repeatedly. Put one (your weekly session or #3)on every time you go to this website and let it be background music. Listen while you're in the shower and getting ready for the day.
Panic attacks are nasty, no doubt about it. But we CAN put an end to them. If I did, anyone can.
You CAN end these miserable little buggers. OK sometimes they're huge buggers or at least they seem so at the time.
Go for it.
God bless and hugs to you.
-
Guest
I had a panic attack this past summer that went like this. I was mountain biking, which I really enjoy, and was on one of my favorite trails overlooking a most beautiful mountian valley. then all of a sudden I felt like I had been shocked with electricity, then went into a full blown panic attack. It was horrible and unbelievable that this could happen when I was enjoying myself so much. I barely made it back to my car I was feeling so nauseous and dizzy. I didn't even go biking for a month for fear it would happen again. I share that story so you can see you are not alone in experiencing sudden onset panic. This attack literally came in about 2 seconds. I then felt sick and tired the rest of the day. I see so clearly that just the fear of a panic attack was causing many of my panic attacks, especially the sudden onset type. This is what I do. I go places now (I'm on session 4 in the program) and just don't care if I do have a panic attack, I'll be okay, I'll make it, no big deal just a bunch of nasty body symptoms. I keep working the program and I am seeing lots of improvement in preventing sudden onset panic, generalized anxiety and not fearing the anxiety so much. Also I've seen in myself through the journalling the patterns of how I begin to work myself up towards panic. When I feel my anxiety growing I have to deal with it very quickly or in hours or a day or two the anxiety builds into a panic attack. I have understood from the program that controlling the panic is not the goal, but to go through the panic and employ the steps to learn to talk myself out of panic and into calmness. Here is my suggestion. The breathing technique from the program has been helpful, positive self talk has been very helpful. Constant practice becoming my own safe person has definately made some difference, too. This means even if I have a panic attack I don't get angry at myself, I just try to comfort myself. Hope this helps, remember you are not alone, don't give up, keep reading and posting!!