Mark B answers:

There are a few different ways to control panic attacks. I’ll give you a couple of short answers here, if you want more email me and I’ll tell you more.

The first is called box breathing. It realeases calming chemicals in your brain. You blow all of your air out and take a slow deep breath for 8 seconds. You actually want to be sucking in the air for a full 8 seconds. Then you hold it in for 8 seconds. Then you blow it out slowly, for 8 seconds. Let it all out. Repeat ten times or until you are calm.

Another way (my favorite) is to focus on things. For instance your arm. You would take your right hand and place it on your left arm and just feel your arm. While you are still feeling your arm notice what your chair feels like under you, touch the chair, just to feel the solid. Just keep feeling things around you. What this does is takes you out of your head. Panic attacks occur in your mind, so if you get out of your mind and focus on your physical surroundings the panic will pass. You can focus on whatever you want as long as it is a physical thing. The point is to get out of your head. This can also be combined with deep breathing.

One last thought. If you feel one starting to come on you could put on a movie that is funny or comedy central or something like that. When you start watching your focus changes and laughing releases chemicals that will make stress go away.

Mark B answers:

Its definitely your lifestyle. Anxiety attacks are just the body telling you there is something wrong sending it into flight mode. If someone has a gun on you then thats why. If its just you then its likely you are the culprit. Definitely could be the bad weed. Its nasty stuff when you know exactly what it is. Clean up the way you eat, sleep, and general way you treat your body and it should go away on its own.

Mark B answers:

Try
‘Feeling Good Handbook’ by David Burns
# ISBN-10: 0452281326
# ISBN-13: 978-0452281325

‘Mind Over Mood’ by Christine Padesky and Dennis Greenberger
# ISBN-10: 0898621283
# ISBN-13: 978-0898621280

‘Overcoming Anxiety’ or ‘Overcoming Depression’ by Chris Williams

# ISBN-10: 034081005X
# ISBN-13: 978-0340810057
# ISBN-10: 0340905867
# ISBN-13: 978-0340905869

These are some of the best in the field, and all would be suitable. All available on Amazon.
The first one is a bit wordy and Americanised, the other two are a little more simply written.
Hope that helps

Mark B answers:

Http://therapy247.com

Sign in, it’s free. Get advice or help, totally anonymous. Talk when ever and help others. Look to members stories to help others or the forum there to post a question. Join groups and do a live chat with others in that group. The sight is still getting running but has been around for awhile. Try it, it may help.

Yep, it helped, and goal setting is good. To whom cuts and never opened book, bet you still cut don’t you? Do you really want to be like that or do wou want to say you did something to at least try? My book also opened a lot of more questions up, so… Get the book or check one out from the library. But at least try, you will regret not doing. And hoo ray if it helps, if not, keep going until you find some thing that does. It’s a lot better then staying like this, right?

Mark B answers:

I have (had) the same problem… I went to a psychologist and for the first few months I took a small dosage of lexapro…
I soon got off of it and the answer now is exercise… Just stay active!
I still have medicine just in case I have a panic attack.
Just see a doctor and explain that you don’t want to have meds and he or she will tell you what to do

Good Luck

~Joe~

Mark B answers:

It sounds like a panic attack to me just anxiety doesn’t do that to me but panic attacks do. I have had panic attacks for years and one of my tell tell signs is my fingers feel tingly or my hands or my face does and sometimes just my nose does and it feels like i am not breathing. Ask him if that happened to him.

As to helping him. Try Holding him and telling him everything is going to be okay and to take deep breaths and that you are there for him and you aren’t going anywhere and that there is nothing to worry about.

Mark B answers:

These are the exact same symptoms everyone feels when they have panic attacks. Your first job is to realize that you are not going to die… But you might already know that you just can’t help it.

The fact that you know the cause is your boy friend can be very helpful to you. Do you think he is the cause for the attacks? What kind of person is he? Does he walk all over you? Do you have money issues? Does he cheat on you? Do you cheat on him?

Try to work out in YOUR own mind what the problem is and why you guys are fighting. Do you fight often? Maybe there are deeper problems…

Is this a serious relationship where your considering marriage? Are you afraid he won’t marry you, just waste your time?

I tell everyone I know with anxiety because when I read the sentence it rang true for me so let me ask you, are you a passive person? Many people with anxiety are passive people according to certain studies. Do you allow problems to pass buy or do excuse them?

After you relax from your panic attack you need to think about these deeper problems. To relax from the panic attack just try using the paper bag method. You feel numb because your body releases chemicals that retract blood from your extremities. Just do the breathing in your bad to balance oxygen and co2 and you should start calming down.

Mark B answers:

I have been diagnosed with severe anxiety and ocd… I’ve been on sooo many different tabs under my psych’s directions. I feel as though they just ‘sedate’ me. It’s like we have two choices… Drowzy or anxious.

Mark B answers:

It sounds like you do have social anxiety disorder. You could try telling your parents how you feel when you go to parties and stuff, and maybe a psychiatrist would be helpful as well. I also have social anxiety disorder, and my psychiatrist prescribed some medication that helps me not to panic in social situations. I also try to envision what I’m going to do after a party/gathering so I know I will get through it and just take the event hour by hour and make small talk when necessary. Social anxiety disorder isn’t fun at all, but you can get help for it, so good luck!

Mark B answers:

I have GAD myself and I know how horrible it is to be afraid so much of the time.

What I’ve learned to do, is consciously confront my worried thinking. Once I start thinking those thoughts, I respond with rational arguments against my fear. For example, I was extremely worried about a meeting I was to have with a financial aid counselor. I kept thinking, “what’s going to happen if she doesn’t understand, if I don’t get more money. I’m not going to finish my education, I’m going to be a failure etc…” Once I realized what I was doing, I began to rationalize with myself. “You have a good case. Even if she doesn’t understand, you can always take out more loans. “etc…

Another thing to keep in mind is people with GAD tend to group all their fears together. Worry about something like playing video games, leads to worry about your health, and eventually all aspects of your life. You have to break down your fears or else they will consume you.

Medication has also helped me greatly. I’m on Celexa for GAD and Ativan for panic attacks. Have you considered this? It often helps immensely.

Take a deep breath, rationalize with yourself, and remember you aren’t alone. Good luck.