Breathing techniques etc?

[_Emma]

Hi all!

Well, for the last few days I haven't been feeling too anxious (touch wood), so have decided that with the help of my therapist, tomorrow I will be trying a few stops on the train by myself with her getting me on it, and then meeting me when I come off. Pretty scared thinking about it, but trying to remain positive.

Anyway, I just wondered if people could give me like some breathing techniques or other things they do when they feel panic coming on to diffuse it before it becomes a full blown attack? I'm compiling a list of coping mechanisms - I already have some but would like as many as possible, just to have with me before I set off so I can read over it and reassure myself!

Thanks

[gaaron]

Emma, that's real good you're trying the train! I can't give any breathing advise but I'm sure your therapist will give you her best advise - especially as she knows you. Let us know how you get on. xx

[_Emma]

Thank u, I'll definately report back on how it goes. I've only ever done one stop on the train on my own, did that a few times but felt so bad I gave up and haven't done it since (that was about 4 weeks ago) so tomorrow may start off just one stop, then hopefully increase to 2 or 3 depending on time/how I'm feeling. Hopefully she will have lots of advice 2 give before we set off!

[Ambers]

Good Luck tomorrow. I too find trains difficult but I am slowly getting there.

[tigerlove]

Hi Emma

For the past few days I have been practicing breathing to control my panic attacks. I take full blown attacks that can last up to an hour.

So I have been practicing breathing in through my nose into my stomach so that my stomach rises, and then breathing back out slowly through my mouth.

Well, all day I have been lest anxious as normal, but just an hour ago I suddenly felt the onset of a panic attack. So I done the breathing as explained, and within 5 breaths the attack just disappeared as quickly as it came, just like that !!!

As I was doing my breathing, I was also telling myself " I am in control, this cannot harm me, panic attack you are not wanted here anymore, I am stronger than you". I know it sounds silly but it does work.

Hope this helps, and please let us know how you get on. Good luck, you can do it !!!!
x

[_Emma]

Hi Emma

For the past few days I have been practicing breathing to control my panic attacks. I take full blown attacks that can last up to an hour.

So I have been practicing breathing in through my nose into my stomach so that my stomach rises, and then breathing back out slowly through my mouth.

Well, all day I have been lest anxious as normal, but just an hour ago I suddenly felt the onset of a panic attack. So I done the breathing as explained, and within 5 breaths the attack just disappeared as quickly as it came, just like that !!!

As I was doing my breathing, I was also telling myself " I am in control, this cannot harm me, panic attack you are not wanted here anymore, I am stronger than you". I know it sounds silly but it does work.

Hope this helps, and please let us know how you get on. Good luck, you can do it !!!!
x

Thank u so much for ur reply, I will definately write down ur breathing techniques and also ur positive statements. I am getting picked up at 3pm, wish it was now just 2 get it done!!!

[Blue Order 1972]

Hi Emma

A breathing technique to stop an attack is to braeth in through your nose as much as physically possible hold for 3 seconds and then let out SLOWLY though your mouth to the count of 10. Hard at first but it really works and can stop an attack before or during one - good luck

[Ambers]

Emma - how did you get on?

[_Emma]

Hi! Well... I survived! lol. I managed to do 2 stops on the train 3 times!!! My therapist picked me up and we went up 2 my local train station. We went down 2 the platform and 2 trains had 2 pass us before I finally got on 1, I was just 2 worked up and she said there was no point in me getting on until I had calmed down a bit. I had so much adrenalene (sp?) that I was literally bouncing up and down, walking up and down the platform, etc etc. My heart was racing like crazy. She spoke 2 me and tried calming me down, telling me 2 repeat positive statements in my head, like "I can do this, she will be waiting at the other end on me, no-one will be staring at me, I know what 2 do if I start 2 feel a bit panicky to calm myself down" that kind of thing.

When I was on the train I was terrified. I sat down next 2 a little old lady who I thought looked like she would be helpful if I needed any help. I put on my iPod and sat down. I had written a list of positive statements and breathing techniques and I just kept reading it over and over, and before I knew it I was at my stop! I felt so buzzing when I got off, that I did it again, going back the way this time. Then I did it again!

Now that I've analysed it though, I'm not quite sure how I feel. On the 1 hand, I'm really pleased that I did it, really really pleased. But on the other hand, I am thinking "how many times will I need 2 do this before I feel calm doing it?!" and "that's only 2 stops, 2 get to Glasgow (which is where I'd go for work, for drinks, for everything really), it's 9 stops! I just feel like, yeah I've came on in the last few months, but I've still got SO far 2 go! So mixed feelings really, but at least I did it!

[gaaron]

That's brill news - doing the journey! Try and think of the positive feeling you got and not too much of the 'if's' and 'when's'. I am so pleased for you.