Hi Anne-Marie I don't have a lot to add to the comments above. I do try to stay in the moment. It does help to have somebody to help you start generating positive self- talk. I don't take anti anxiety medication but I do work hard to regain control of my breathing when I panic. Doing some meditation and deep breathing every day seems to help on that front. The other thing that does help me is to try to remember that other people really cannot tell that I am freaking out, it is all happening inside. Funny enough exercise does sometimes help. I think it kind of tricks your body into thinking you are just revved up becasue you are exercising or something... or maybe it just distracts me until the panic attack runs its course. I do not currently have a therapist. I have done all kinds of different psychotherapy. CBT was the only thing that worked for me. I have been through enough CBT to pretty much do it on my own. This kind of support and encouragement seems to be what I need most at this point. This group really helps me to take some time out every day to think about how to gain more control over my symptoms. Thanks

Dear Anne-Marie, Let me address one question at a time. First of all, if you 'peak' like a speeding bullet with no time to prepare for the 'fireworks' one thing you can do is find someone to help you - even if you are driving, pull over, try and find someone. At the time, it really does not matter who it is - just find a friendly face - a cop - a person walking down the road - someone in a mall - anyone who will agree to literally 'hold' you and promise everything will be o.k. This is a hard thing to do. However...I have found over the years people are becoming more and more understanding...when they hear the words "...please help me, I am having a panic attack and need someone to be with me right now..." people know what you are talking about. This is a relief. I have had to stop in public places about 9 or 10 times over the years and it was hard. The media has done a fine job covering this issue as famous people have come forth to tell of their bouts with panic and agoraphobia - this has helped educate the public. And, I might add, that many people have encountered panic attacks themselves. One must become very alert you your body. If I feel in the least little way a panic attack is coming on - I immediately take my medication. If I do not have it on me, I just go home. I tell my superior at work, after I have been there awhile (and I feel I can trust them) about my panic attacks. This is a delicate area - usually, I don't want anyone to know unless they are good friends. My good friends and family know how to deal with it - just ride it out with me, assure me I am not going to die, I have had them before and survived. The strategy is to be aware - I have them and have had them since I was about 12 years old - they do not seem to be going away. And I don't think I am going to be instantly healed of my MVP - so...I must deal with this. Now, on the cognitive level - self-talking your way out of one - one that is not a full blown attack - is possible if you practice. You say to yourself things like: 1. I must concentrate on something else! Now! Get some icecubes and put them on your neck. Read really loud out loud - just to put in the back of your mind the feeling you want to run. (fight of flight) - I am trying very very hard to lean into t

Anne-Marie, There is quit a bit written on this subject now, but it boils down to the same thing as quitting smoking...be positive and stay in the present. If there is a family member, spouse and/or friend close by, it is nice for them to exhibit some support. For instance: a hug from spouse, a friend could do the same. You should make sure they take the medicine prescribed for this such as a benzodiazepine. They may also be on a SSRI. I am on both. I take 2 different SSRI's {they help pain also)and a benzo for when it gets bad. You could hold the persons hand and speak on positive notes, keeping in the present. A pleasureable treat, maybe cheese 'n crackers ot some other complex carbs. They make bars you can buy in the pharmacy like cCarb Solutin ot MetRx, and they are good and easily carried in puerse. I live on pasta..I make it every way possible and try to include some in each meal. Stay away from the sweets like sugary snax and junk food. A hot bath always helps. If you have a significant other, you can engage in pleasurable activity..I am serious about this now..no fooling. I am still in therapy for panic disorder and learning each day. If you know the panic-stricken person, you can always start a conversation that reinfoces positive self-talk and coping strategies - like a mini refesher on spot. This is really a personal thing and the best thing to do is get them to a dr for some help. If they are in therapy it is always good to have the patient ask what a friend should do if this occurs. In therapy, you learn to "watch" yourself from an outside standpoint, and see what you are doing. That way I can engage in some positive self-talk. The other thing is relaxation. There are mini relaxations you can learn and some deep breathing technique is great. All of this is well and good..it is doing it that helps. If you are a friend to someone in this position, please do all you can to get them to help themself. They have to want to change, to deal with the problem and master their fear. All you can do is reassure them.

Hi. I'm on a learning curve here, and am very interested in what was said in another thread about a major panic attack in public. Mr. Bubble explained his strategy well, but have you all developed a plan for this with your therapist? I understand that when it's happening you are not all able to get a grasp on it. What sort of things do you do though to get relief at that moment? Do you carry some emergency medication on you? Do you call someone specifically when it happens? Do your friends/family have prior instructions on how they can best help you at such times? How can people best help if they were to cross your path while you're having a panic attack? What kind of things would be most helpful to you? -- Anne-Marie, Site Administrator