Lately I've been really stressed out thanks to school and some other things in my life that are bothering and the panic attacks I thought had gone are returning again. Before I seemed to get them for no apparent reason. Now there's usually a trigger, but there are so many of them its hard to keep a record or know which ones are which. There's only really one that I can define that always triggers a panic attack, it's running into to a certain person in my life who hurt me once. Whenever I see him I can't focus or be calm. These attacks make it hard to breath, focus, pay attention or stay still. I can't stand to see him and it makes school really hard because he's there two or three times a month. Does anyone have any possible ways to either lessen these panic attacks or simply get rid of them?
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Answers
Is there any way to get away from the person, so you dont have to see him at all? Even 1 time less would be better than none...
Have you talked to a GP or a T about possible solutions?
There are breathing techniques as well...check this page out, which has a ton of links:
http://search.yahoo.com/search?fr=ytff1-ffsc&p=breathing%20techniques%20for%20anxiety&ei=UTF-8
Good luck!
This may sound a little strange, but it works for me. When I start feeling myself get anxious I slow my breathing down and then I start an internal dialogue with my therapist or a friend. I explain to them why I am feeling anxious and what I am doing to deal with it. It makes me feel less alone and helps me look at the situation more objectively. Sometimes I can talk my way out of a panic attack.
OH (((Tarina12))) how distressful for you to run into this person. You can teach yourself to not fear, but it will take time.
There are many basic ways to work on panic attacks, and the above posts are right-on when they talk about breathing.
Learning to control our breath is so important, as when we are afraid we tend to hold our breath. This of course adds to the light-headed feeling and adds to the anxiety, doesn't it?! So, be mindful of your breathing,taking good, deep, long breaths when you can remember to do so.
Next, do good self talk! Tell yourself, "I'm okay," "Nothing is harming me right now," "It isn't happening now," (with reference to anything triggering you.)
You can also focus your mind on something good and safe. Many people who have counselors or favorite teachers or doctors who help them, focus on them or some of their words to help them realize they are safe and okay. Do you have someone to think of who encourages you at these times?
For times when you are triggered and don't realize why, or maybe not even realize until long after (when you think about what you did and why would you react like that!) try and take note as to where you were, who you saw, what music was playing, etc..and write it down. You might find a pattern after you have done that several times (written what you do recall down.)
If your panic attack is really a severe one, try and locate someone who is "safe" to you, and tell them! You can say you're having a panic attack, or say you suffer from a panic disorder and need someone to talk with you right now... that always seems to help.
There are plenty of resources for anxiety at www.psychcentral.com
TC
drjean
I have a few ideas on this.
One is to practice deep relaxation at home or another place you feel secure. The idea is that you can take this skill with you; it's easier to respond in the moment if you've practiced beforehand. Breathing in your belly counters the fight-or-flight response we get when we feel threatened. Perhaps you are already doing this? If you don't have a sense of breathing in your belly, first breathe out while tightening your belly muscles, and then relax those muscles while you breathe in. From there, one can learn to relax through the whole cycle, and breathe slower. There are many other relaxation ideas on the internet, such as progressive muscle relaxation. Take these techniques wherever you go.
Second, it sounds like you don't feel complete with this person. Is that right? Completions are important because they can allow us to take back our power, so we are not thrown off our center when we are in this person's presence. More importantly, completions free up our energy so it is available for us to move forward in our lives.
People don't often realize that they can be in charge of their completions. Have you felt all your feelings? Have you said what was true for you? This can be in a journal, or out loud, or to a therapist or friend. Even if there was something left unsaid to this person, you can choose whether to tell them or express it on your own. Handling any broken agreements on your end, like if you owe this person money, can also help you shift things, regardless of what they've done.
Various emotions tend to be related. Underneath anger, one will often find fear or sadness. And sometimes anxiety, which is fear, can be the tension produced when anger has not been allowed through. No one knows but you--are you angry at this person? Did you experience a loss? See if there are any underlying issues here--it's possible they thread through all the situations in which you have panic attacks. When did they first start?
I noticed you said it's hard to stay still when you have a panic attack. That might be because when we get scared, we're wired to run or fight, to deal with it physically. Movement is healthy, and shaking is one way we release trauma (see Peter Levine). When you're alone, or better yet when you have support, explore more fully how your body wants to move, in a safe way. Letting yourself move, the way your body leads you, can bring insight into the problem. You might also want to dance, hit pillows, act out the scene, or go work out.
So much more, but I think this is long enough! Be well. You are clearly a very capable person.