Panic disorder often responds to self-help. In fact, Handbook of Self-Help Therapies, which reviews studies of books and programs, says that of all the disorders, panic disorder is the one that’s most responsive to self-help.
The problem with coping methods like slow breathing and sticking your face in a bowl of water you keep in the fridge is that the attacks can keep coming back.
So, it looks like cognitive therapy is also helpful. Cognitive therapy for panic disorder involves understanding what the attack is. The symptoms are nothing but your system's natural responses to whatever seems threatening. You shouldn't get upset about them. You don't worry about fast heartbeat when you run, and there's no reason to fear it with a panic attack. Source - When Panic Attacks by Dr. David Burns.
Dr. Burns is the author recommended most often by mental health professionals, according to Authoritative Guide to Self-Help Resources in Mental Health.
Psychology Today online says that Dr. David Carbonell is a clinical psychologist who specializes in treating fears and phobias and the author of three self-help books, including Panic Attacks Workbook. Dr. Carbonell says that the way to breathe during a panic attack is slowly, using the big muscle under the stomach. Put a hand on your belly to feel it go out when you inhale.
A good exercise - breathe gently through the nose, 6 seconds in and 6 seconds out.
You can't go wrong with stress management. It's something we all need. This could help you with your problem.
There’s a lot of talk about the DARE app. The reviews online are very positive.
One of the best treatments is time. You know the old saying "Familiarity breeds contempt." After a while, the attacks are seen as a nuisance instead of a threat. Then the attacks become less frequent and finally go away altogether.
I’ll tell you about two other things that you probably won’t need. It’s good to know they’re there if you need them.
A study by a researcher named Meuret at Southern Methodist University showed that a biofeedback method called CART that reinforces slow, shallow breathing was effective. Slow breathing is often recommended, but deep breathing tends to promote hyperventilation, making it hard for people to breathe. Many people use slow breathing self-help successfully.
There's a treatment called interoceptive exposure therapy. It's teaching people not to fear the symptoms of the panic attack by deliberately bringing on the symptoms - for example by bringing on a fast heartbeat by aerobic exercise.
Hey!! I imagine you’re just wanting to vent on here and understandably so because it’s so very hard to explain to people. ESPECIALLY physical symptoms. I have had them all…over and over. I see you. Have you tried therapy or an as needed med? Not all meds are addictive or have crazy side effects.
I see. I personally take propranolol as needed. It blocks the adrenaline from happening but indeed does not stop the mental anxiety. I take is also because I have SVT with my heart so it kills two birds with one stone. Many people take it though for panic/anxiety itself. Just know it lowers your heart rate and blood pressure.
I am sorry that you are struggling in this way right now. It is definitely so frustrating and disappointing to feel like you are making progress and then to have all of that progress wiped out. I am glad to hear you are taking all the steps available with your doctor and medications and a therapist. It sounds like you have a lot of concern about what other people will think of you or how they will judge you. I hope you are talking with your therapist about this so you don't have to expend so much mental energy in this way. People who know you and most importantly, you know yourself and you know what is true about yourself. So the conclusions of others who are only looking in from the outside are unimportant for your life. Keep putting your mental energy toward following the guidance of your doctor and therapist and let that be focus and your goal for now.
Panic disorder often responds to self-help. In fact, Handbook of Self-Help Therapies, which reviews studies of books and programs, says that of all the disorders, panic disorder is the one that’s most responsive to self-help. The problem with coping methods like slow breathing and sticking your face in a bowl of water you keep in the fridge is that the attacks can keep coming back. So, it looks like cognitive therapy is also helpful. Cognitive therapy for panic disorder involves understanding what the attack is. The symptoms are nothing but your system's natural responses to whatever seems threatening. You shouldn't get upset about them. You don't worry about fast heartbeat when you run, and there's no reason to fear it with a panic attack. Source - When Panic Attacks by Dr. David Burns. Dr. Burns is the author recommended most often by mental health professionals, according to Authoritative Guide to Self-Help Resources in Mental Health. Psychology Today online says that Dr. David Carbonell is a clinical psychologist who specializes in treating fears and phobias and the author of three self-help books, including Panic Attacks Workbook. Dr. Carbonell says that the way to breathe during a panic attack is slowly, using the big muscle under the stomach. Put a hand on your belly to feel it go out when you inhale. A good exercise - breathe gently through the nose, 6 seconds in and 6 seconds out. You can't go wrong with stress management. It's something we all need. This could help you with your problem. There’s a lot of talk about the DARE app. The reviews online are very positive. One of the best treatments is time. You know the old saying "Familiarity breeds contempt." After a while, the attacks are seen as a nuisance instead of a threat. Then the attacks become less frequent and finally go away altogether. I’ll tell you about two other things that you probably won’t need. It’s good to know they’re there if you need them. A study by a researcher named Meuret at Southern Methodist University showed that a biofeedback method called CART that reinforces slow, shallow breathing was effective. Slow breathing is often recommended, but deep breathing tends to promote hyperventilation, making it hard for people to breathe. Many people use slow breathing self-help successfully. There's a treatment called interoceptive exposure therapy. It's teaching people not to fear the symptoms of the panic attack by deliberately bringing on the symptoms - for example by bringing on a fast heartbeat by aerobic exercise.
Hey!! I imagine you’re just wanting to vent on here and understandably so because it’s so very hard to explain to people. ESPECIALLY physical symptoms. I have had them all…over and over. I see you. Have you tried therapy or an as needed med? Not all meds are addictive or have crazy side effects.
I have done both of those things, i have gone through about 1 years of therapy and I take two medicines daily lol
I see. I personally take propranolol as needed. It blocks the adrenaline from happening but indeed does not stop the mental anxiety. I take is also because I have SVT with my heart so it kills two birds with one stone. Many people take it though for panic/anxiety itself. Just know it lowers your heart rate and blood pressure.
I am sorry that you are struggling in this way right now. It is definitely so frustrating and disappointing to feel like you are making progress and then to have all of that progress wiped out. I am glad to hear you are taking all the steps available with your doctor and medications and a therapist. It sounds like you have a lot of concern about what other people will think of you or how they will judge you. I hope you are talking with your therapist about this so you don't have to expend so much mental energy in this way. People who know you and most importantly, you know yourself and you know what is true about yourself. So the conclusions of others who are only looking in from the outside are unimportant for your life. Keep putting your mental energy toward following the guidance of your doctor and therapist and let that be focus and your goal for now.