Severe panic attacks!

[Broken-doll]

Hi guys, my anxiety is at an all time high:( I've been feeling incredibly bad over the past few days, and a series of events which occurred over the past 48 hours led me to have a really really bad attack last night which resulted in me calling emergency services as I could not control my breathing and my throat totally closed up and I was unable to swallow.
I was aware these symptoms were completely anxiety related yet I could not regain control of myself last night.
Any helpful tips on how you personally deal with severe panic attacks and calm yourself down would be most appreciated. Thank you

[Annie0904]

The only way to deal with it is to completely focus on your breathing which I know can be very difficult sometimes when you are having a bad attack. Breathe in through your nose very slowly, hold it for a count of 4 then let it out through your nose very slowly, then smile. Keep repeating this until you feel calmer. x

[Greg17]

One thing I am trying to do at the moment is to properly understand panic attacks. By this I mean, what happens in that moment, for me it is largely heart palps and intrusive thoughts. I am trying to document everything that happens and where it happens, for example, for me I know that panic occurs on trains, usually the second the door closes. By imagining what happens I have found that it helps a little bit when it comes, helps me to remember that a) I was expecting it b) I have already understood the physical reactions. I can't claim to be panic free, but I have taken train journeys both today and yesterday, and experienced panic each time (return journeys, I must enjoy putting myself through hell ) and the pre-work and planning has made a difference.

I am reading Claire Weekes' book at the moment, and the above came from that and the analogy she uses about planning and practice is that of a concert pianist (or similar) practicing before playing a concert.

Hope you are feeling a little better today

[Broken-doll]

Thank you Annie and Greg! I can sympathise with you Greg, I suffer from terrible train anxiety myself :(. I've actually ordered a couple of Claire weeks books today, so hopefully I will find them useful.
Keeping a journal sounds like a good idea, do you find that understanding the thought process prior to an attack helps to control further attacks? X

[Greg17]

I am still early in the experimentation phase, but yes, the understanding has helped me. I mentioned the beating heart and thoughts. When they come, they're still not nice, but I have been conscience that I have been thinking, 'OK, I was expecting to feel like this, I understand that these are just thoughts...' Etc etc. then it's about putting it into practice. I wouldn't say I'm controlling the attacks, but I do feel like I'm facing them a little more positively in a way that doesn't entirely rob me of control if that makes sense

[Lynny01]

Hi, i have been a sufferer for many years now. Unable to leave my house etc which has taken years of my life i will never get back. I went to the library to see if i could get some self help books. I found Master your Panic and take back your life, by Denise F Beckfield PHD. Its a twelve treatment session book which i followed to the end. This book has changed my life, honestly, i am so much better now, not completely cured but enough for me to live my life again. Maybe you could give it a try too.

[Broken-doll]

Thank you lynny I shall take a look at that bookI'm currently reading one of Claire weekes books which I'm finding quite helpful x