"Panic and Anxiety can be debilitating to your life. It will keep you from doing social events and limit everything you do. I have read an ebook that was very helpful in eliminating and controlling the panic and anxiety. I was afraid to go out and now can enjoy an evening with friends in a relaxed state. The Panic and anxiety book tells you what causes this and the best way to learn to avoid the anxiety attack before it starts." - Bindi Watts
Self Care in Panic Attack
Panic attack is a strong and abrupt feeling of fear and anxiety. Person can get panic attack anytime & anywhere, whether he is alone or at home or in public. Panic disorder is diagnosed when person gets recurrent panic attacks.
Symptoms of panic attack include racing heartbeat, dizziness, lightheadedness, palpitation, sweating, trembling, shortness of breath, feeling of choking, chest pain or discomfort, chills or hot flushes & nausea.
As other health problems like heart disease, thyroid problem, breathing disorders, also cause similar symptoms, consult your physician & get medical advice to determine the cause of symptoms. Panic attack can be treated with medications & psychological therapy like cognitive & behavior therapy.
Self care tips to stop panic attack.
If a person is diagnosed with panic attack, he can follow certain steps to reduce the distress of symptoms of panic attack.
Learn some relaxation techniques like meditation, muscle relaxation, relaxed breathing, deep breathing exercises, yoga and guided imagery or visualization.
Get adequate sleep.
Avoid stimulants such as caffeine and cocaine and avoid alcohol and other stimulants in your diet. These stimulants may trigger or worsen the symptoms.
Perform aerobic exercises for at least 30 minutes a day, 3 to 4 times a week. It will improve your psychological well-being.
Talk about the source of your anxiety with family, friends or professional counselor.
Practice relaxation exercises to lower your anxiety levels Relaxation techniques will help you to reduce the discomfort and duration of the symptoms of panic attacks & stress like headaches, anxiety, high blood pressure & trouble falling asleep. Find ways to calm yourself in the initial stages to avert a full-blown panic attack.
Simple method is to concentrate on your body & block the world out. Lie down or sit in a comfortable position and close your eyes. Mentally scan your body & relax your muscles one by one. Start with your feet and progress to your legs, torso, arms, shoulder, neck, mouth, cheeks, nose, temples, eyes, and forehead. Gradually tense and relax all the large muscle groups of your body. Feel the tension draining out of you. Don’t focus on your thoughts & let thoughts flow through your mind. While relaxing your body, breathing should be slow, regular and deep. Tell yourself that you are calm & relaxed.
Self-care can lessen the symptoms of panic attack, but if you develop any additional symptom, consult your physician.
You will get details on technique to eliminate panic attack & supplement for anxiety at
www.truevalue4money.com/health/panicattack.html
Stephen Thomson
http://www.articlesbase.com/stress-management-articles/self-care-in-panic-attack-124506.html
Comments
what should i do about not wanting to see my care co-ordinator?
*i’m in ENGLAND and all my treatment is through the NHS*
i’ve been seeing my care co-ordinator [she's a social worker too] since august 2008.
i’m meant to see her about every 2 weeks and i did until about april 2009 onwards…after about 7-ish months of seeing her.
i have seen her a few times since then, but i avoid going to my appointments.
i don’t see any benefit in seeing her.
she doesn’t actually help me in any psychological or practical way at all.
she knows nothing about eating disorders and belittles my anxiety/depression/psychotic symptoms.
for many months i was giving her a written diary of the things that happen to me and my illness symptoms, that started because she asked me to do it.
the last time i saw her [28th july] she said she’d read the diary update i’d given her a couple of weeks before.
that update mentioned things like suicide thoughts/plans, hallucinations, delusions, panic attacks, self-harm, out of control bulimia and obvious severe depression.
yet she acted/talked like i don’t have any of these problems anymore and i’m ready to go back to work/study!
she said i’ve been seeing her for 1 year [which i almost had at that time] and that’s a long time to see her.
no it’s not!
she just wants to get me off her list of patients.
everytime i’ve seen her in the last few months she’s upset me in one way or another.
i get anxious weeks before i’m meant to go to an appointment with her.
i’ve got an appointment on monday the 5th and i’m freaking out about what i should do about the situation.
i can’t explain to her how i feel.
she twists everything i say.
i can’t tell my psychiatrist [who i wont see until the 28th] because he’s with her against me too.
not to mention he’s in the same building, so they talk about me and i’ll end up running into her at some point anyway.
i do like my doctor [GP], he seems to understand my illnesses and doesn’t personally know them.
i’ll probably see him in mid-october and maybe i could find the courage to tell him how i feel, but i’m not sure what he can do to help me.
i have to see my psychiatrist because he controls my medication and changing to a different wont do much good.
i don’t feel i need my care co-ordinator…she doesn’t even co-ordinate anything…but do i have to have one?
i know this is a long story, so congrat’s for reading it all.
i just don’t know what to do.
HELP!?!
SYLVIA F
early this year she tried to push me into group therapy too.
i tried several times to explain why i felt i wasn’t ready, but she re-booked it 2 or 3 times before the woman who ran the group said i’m not ready yet and to give me more time.
i do feel i’m just an inconvinience to her.
i’m not "ill enough" to need emergency/serious help, but i’m ill enough to be on her books.
it’s the same story with claiming DLA.
i’m ill enough to be signed unfit for work for years on end, but not ill enough to get DLA.
actually i am ill enough, but they don’t agree.
she wanted me to start either a job or a full-time study course at college last spetember.
i couldn’t get to the group therapy because of several reasons, yet i felt pressured.
i haven’t seen her since then and i’m really scared of what she’ll say on monday because i didn’t do what she wanted me to do.
i’m terrified of going to the appointment!
i’ll try and talk to my GP about it.
thanks so much.
wow sounds like your not giving them a chance your immediatly thinking they are againt you. try open up to them better they cant help unless you help yourself remember that its you that needs to help yourself there just there as a guide. people seem to think that going to these places and seeing them doctors and what have you makes you better its not its opening up proper and learning how to overcome things yourself with a little help that is what makes you better until you do that you are completly right it is a waste of time going in. try something new if you feel its not working its not that hard to figure out. you just need to look at it from a different point of view.
References :
You need to get to the real reason you feel the way you do..There is always something buried that you need to get it up & out no matter how difficult or traumatic it may be. If you do not feel comfortable with someone that is supposed to be there for you but makes you think you are unimportant or trivial you need to not go to that appointment….some people should not be in mental health careers & it sounds like she may be one….I found group therapy very very helpful..it is so peaceful & comforting to be with others that feel & think & do what you do. You find you aren’t different or crazy- with them you are the same………I take medication for depression & here in Canada it is my regular doctor that prescribes my medication.. Try to get your appointment with your doctor moved up & tell him how you feel..you may be on the wrong medication…You don’t have to feel the way you do & if I were you the first ones I’d remove from my circle would be the two that are making me feel paranoid & upset….
References :
I too live in England and my treatment has been through the NHS.
I also had a care coordinator for several years, but without a particular care plan.
Why this was this way, well to long and too involved to go into so I won’t bore you with that.
When I was first seeing my appointed CPN, (care-worker) I had someone I felt I could trust, who did offer good advice, who talked, asked the right questions which allowed me to answer those questions, because those questions were relevant to me, my situation, my problems.
My CPN then, probably because she was good at what she did, moved on to work within the hospital, rather than deal with out-patients.
The CPN who I was allocated to was an extremely nice lady, who did help me much with medication (getting advice from the psychiatrists at the hospital). Yet she never really helped, did not seem to have the insight to ask the questions which would have allowed me to give answers which may have given her an insight to how I really felt, my thoughts or anything else..
I did talk with someone, after being admitted to A&E who understood me completely.
My time with her was limited.
I had 3 sessions with that lady, I explained that I felt unable to bond, communicate with my CPN.
She suggested I talk to the manager for out-patients, explain how I felt.
Ask to see someone else.
When I eventually did this, I was told if I was not satisfied with my CPN, then I must make an official complaint…
Of course, I’m sure you will understand, I did not have the energy to do that.
So I just carried on, really just needed some connection to help from someone.
Although she was a very nice, caring lady.
She wasn’t able to help me in anyway, apart from getting me the best, most appropriate medication because of her contact with the hospital and a psychiatrist there who I had seen previously.
Just wanted to say to you that November last year, I was dropped from their care as I had turned down offers to go to group therapy (I didn’t feel I could cope with that) so it was stated : "they could not offer me any other help".
So my friend, what I am trying to say to you is, unless you "fit" in with the system they work within, unless you are or become a problem to other people, you are just a statistic which needs to be moved to the next stage: ie: A programme.
It matters not if the programme will be beneficial to you, be the right place for you..
This is all they have to offer…
I did not have much help from my own GP after her initial referral.
I always felt I was taking her time which could have been better employed with other patients..
Can I say to you, don’t miss any appiontments, go even if you don’t think it is helpful.
To keep in touch will help you if you ask your doctor to help change your care co-ordinator.
I understand so many things now as I wanted to change my CPN.
We are restricted to different sectors within the area we live.
Myself and my son were within the North sector for the area we lived.
Whereas I was informed by the lady I saw when admitted to A&E. Her words were " the south sector seems to have more sympathetic people working there".
Sadly there seems to be nothing we can do about that..
Although I realise how you feel, don’t allow yourself to be moved to leaving this system.
Stay with it if you can, other wise you make it easy for them.
You realise there is nothing more they would like than for you to "drop out".
It allows them to keep their case files clear..
Hang in for now.
See your doctor, you seem to trust him.
Wait, let your doctor help you, ask him to help you change your care worker…
Remember : If you don’t fit into their system, they rather not have you there. Stick with it.
Your doctor may be able to help you….
Here if you want to talk…
A friend
References :
Just Life and Loss
Write a list of exactly what you want to happen. Include everything that you think might help you and give it to her at your next appointment.
References :
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