Please help me stop my panic attacks?

Question

I know i can never stop them for good, but theres nothing to worry about now, and i'm still worrying about the future and things i can't control.I'm 13 and they recently started. They usaully stop if i talk to someone long enough[up to three hours] but they usaully happen late at night, and i hate keeping my family up. Schools starting soon and i don't want panic attacks there!

Its hard to just focus on breathing!

HELP!

Answer 1

I know where you are coming from. When I was 12, was when I first started getting them.  It is not fun.  It was very scary for me, and it overtook my life.  First off, when you start experiencing the panic attack, let it go through you, don't try to fight it.  The more you fight it, the more you will panic.  Second, when you are trying to sleep, count sheep.  This will distract you from what you are feeling.  I hope this helps, this worked for me.  I still get panic attacks, but I can manage them better now.  (It's been 10 years.)  I feel for you, and I hope the best.  Good luck!

Answer 2

I started having panic attacks 18 years ago and I was rushed to emerg. where they told me I had a panic attack. I didnt no what they were talking about so I went to my doctor. He gave me relaxation tapes which were very helpful eventually and put me on some medication temporaily while I was going for therapy. A shrink will help in putting on medication but I found that if u find a good therapist, they are much better in helping, with books, tapes and feedback. Shrinks just give u alot of questions. My doctor also assisted in giving me sessions of  hypnotherapy which helped alot. Its not what u think (like making u bark) u are in full control but very very relaxed. I dont have panic attacks anymore but I am still an anxious person but I've learned to cope with it.

Answer 3

Well, you're sorta young to be put on medications and since I have been through the whole psychiatric c**p, I don't exactly want to recommend this but here it goes.  If talking to someone helps you, then seeing a therapist would probably benefit you wonders.  Also, you can see a psychiatrist (a doctor), who can put you on something to stop the panic attacks once they start.  But if you're looking for a more natural way to stop them, the only advice I really have is to chill out.  You're only 13 so you shouldn't be worrying about the future so much.  I know that isn't really helpful, but panic attacks happen because your thoughts are spiraling way too fast.  When they happen just start counting backwards or doing something repetitive and take really deep breaths through your nose, wait a few seconds, then exhale through your mouth slowly.  That honestly works.  Hope I helped somewhat, and good luck.

Answer 4

The Four Steps:

Relax.

Stop Negative Thinking.

Use Coping Statements.

Accept Your Feelings.

Here's How:

Step 1. Relax.

Relax by taking slow, deep, complete breaths. Calm yourself by remembering that you are only having a panic attack and that nothing more serious is happening to you. Continue to take slow, deep, complete breaths. Slow, deep, complete breaths will relax your body, which is the first step to reversing the release of adrenaline.

Step 2. Stop Negative Thinking.

Stop negative thinking by shouting the word "STOP!!!" really loud inside your head. By shouting the word "STOP" you are interrupting the emergency message that your brain is sending to your adrenal glands. Often people having a panic attack get into an endless loop repeating the same catastrophic thoughts over and over in their head. Interrupting this endless loop gives you the opportunity to replace the scary message with a calming one.

Step 3. Use Coping Statements.

A coping statement is a positive statement that is at least as strong as the catastrophic statement that you have been scaring yourself with. Replace the negative thought with a positive one. Choose a statement that addresses the negative thought.

For example, if you think that you are having a heart attack (a common fear during a panic attack) then you might be saying something in your head like, "Oh my God, I'm having a heart attack" or, "I'm gonna die, oh my God, I'm gonna die!" After you shout the word "STOP!" immediately replace the fear thought with a positive statement that helps you to cope with the situation, such as "I'm only having a panic attack and it will be over in three minutes if I relax" or, "My fear is making my heart pound harder, my heart is fine."

If you feel afraid hearing footsteps behind you on the street you might say, "I've walked down this street hundreds of times" or, "I walk alone on the street every night when I come home from work; what I hear behind me is someone else who is walking home from work."

Other coping statements might be, "I've gotten through this situation many times before and I can get through it again" or, "I am fine, everything is fine."

Brainstorm the kinds of fearful thoughts that bring on panic for you and then make a long list of coping statements that you can look at when you need to rather than trying to think of coping statements in the middle of a panic attack.

Note: If your fear is in response to a real danger I suggest that you consider making new choices that address those fears. If you are concerned about your health consult with your doctor.

Step 4. Accept Your Feelings.

Accepting your feelings is very important. Minimizing this experience usually serves to perpetuate it.

Start by identifying what emotion you are feeling. Most panic attacks are caused by the emotion of fear or some variation of fear. Identify the emotion you are feeling and find the reason that you feel it.

Validate that feeling and the reason for it. If you are having a panic attack before giving a speech, you are afraid because it's scary. Stage fright is a common cause of fear and panic. If you're afraid that you're having a heart attack, it's certainly valid to be afraid of that. If you are afraid of footsteps behind you on the street it's reasonable to be afraid that something bad might happen to you.

In all of these cases take the appropriate precautions. Have a regular check up so that you know that your heart is healthy. Walk in a well-lit area and be aware of your surroundings on the street. Walk like a warrior and not like a victim. These are all important precautions to ensure your safety. Then, when you use a coping statement that reminds you that you had a check up recently and that your heart is fine, you can reassure yourself that it's okay to be afraid, knowing that you are safe.

Fear is a positive emotion that reminds you to take care of yourself. Listen to your feelings, take good care of yourself, and keep your emotions in proportion to the situation by keeping an appropriate perspective.

Many people have stopped having panic attacks after learning these steps. However, there is a deeper solution to permanently resolving panic and anxiety responses, fully giving you emotional freedom and happiness. Your mind has the power to significantly influence your negative responses in all situations. By working with hypnosis and NLP (Neuro-Linguistic Programming, a powerful way of changing or enhancing your thinking processes) we can achieve any goal, solve any problem and create the excellence you desire in all areas of your life.

You can become the person that you choose to be.

Answer 5

Hi, I am the author of http://panicattackresearch.blogspot.com

Do not worry, I am not spamming my site - my site don't sell products or anything. My site is solely dedicated to panic-attacks or people whom have anxiety. I give tips on how to sleep even if you have anxiety.

Please do visit and post any questions there or here so that I can help you further.

I have been a sufferer for 12-years and am doing well. My blog is dedicated to help. I will be updating my blog every 5-7 days on new ways to cope anxiety. I have just made few good entries on coping - I hope it will help you.

I started out taking prozac 20mg daily.. then it dropped to 10mg and now I am just taking 5mg and still doing very well. I might be considering taking medication off my life.

And most importantly, I am here to help you because I know how it feels to have anxiety or panic attacks.

I have just posted a new entry and uploaded some good files for you to do some relaxation, and there are techniques to overcalm immediately!

All the best,

Seng