i cant stop it

[glasgowkaren]

hey i just cant seem to stop my musles been tense all the time wich is resulting in back, sholder and neck ache and i cant stop hypoventlating its driving me up the wall i just feel like crying all the time its so scary as i have only been having panic attacks for a week or so :(

karen porter

[nomorepanic]

Karen

It is very scary at first but it does calm down in time. You may notice that the panic hits a high then it can't get any worse and slowly it comes back down again. Usually after 15-20minutes. I know you are scared right now and that is understandably so.

What helps is distraction as well. Try not to concentrate on the breathing so much (I know that is easier said that done) and do something else that will distract you. Not necessarily watching TV etc but being on the net helps. Can you pop in the chat room cos there are a great bunch in there that will talk you down as well.

Let me know if you are going in and I will pop in as well.

hang on in there ok?

Nicola

"Nearly all happiness comes into our lives through doors we don't even remember leaving open"

[fizzy]

Hey Karen,

I'm new on this site, but quite an old hand at this panic attack stuff! You need to try and breath from you tummy rather than from your chest, this will help stop hyperventilation in its tracks . Breathing out for longer than you breath in can help to force your body to relax and cut off anxiety i.e. breath in for three, breath out for five. Also cupping you hands over your mouth & nose and breathing for minute or two can stave off really bad panics, by helping to restore the balance of gasses in your body (just like breathing into a paper bag!).

Do you have a therapist? They could probably create a relaxation tape for you to listen to, it is good practice to try and relax fully every day for 10 minutes. I eventually found a Cognitive Behavioural Therapist, who was quite helpful in teaching me to get some control over anxiety and panic.

Just my 2 pence worth, hope there is something helpful in it. Hang in there, things do get much better :-)

[Meg]

How Do You Do The Breathing (http://www.nomorepanic.co.uk/showthread.php?t=4042)
Breathing.. wow (http://www.nomorepanic.co.uk/showthread.php?t=4037)
Breathing Techniques (http://www.nomorepanic.co.uk/showthread.php?t=4044)

Fatigued Muscles (http://www.nomorepanic.co.uk/showthread.php?t=2702)
aching muscles (http://www.nomorepanic.co.uk/showthread.php?t=3356)
tense muscles (http://www.nomorepanic.co.uk/showthread.php?t=3766)
Everything aches - what can I do (http://www.nomorepanic.co.uk/showthread.php?t=1575)


Meg
www.anxietymanagementltd.com

Your anxiety is the human representation of the pictures that you paint using your many vivid colours of revolving and reoccurring thoughts.
How big is your gallery ?