There is no doubt in my mind I need professional help. I have been extremely depressed for the last few weeks and now I'm having damn near paralyzing anxiety attacks. However, I'm on business travel for another two weeks (and have been traveling for the last 4 weeks).
For the last three days I seem to be getting anxiety attacks. They seem to be hitting 2-3 times a day and lasting for 1-2 hours. When they hit its all I can do move, my heart is racing, stomach churning, trouble breathing (but not hyperventilation). Logically I know I'm 'ok', but when I'm in the moment- I don't feel ok.
Are there any tricks, meditations, OTC medications I can try until I get home?
Aside from my gyno I don't really have a regular doctor, so I don't feel like there is anyone I call home to and ask for a script.
Something my psychiatrist has suggested I do is sit there and concentrate on my breathing. If I have a clock nearby that is not digital, look at the second hand moving and count down with it.
Panic attacks suck and I am sorry you are having them. ((hugs))
I agree with breathing. It sounds stupid, but sometimes if I put all my focus into breathing in through my nose and out through my mouth, it quiets everything else down and helps me stabilize.
Post by thedutchgirl on Feb 26, 2013 8:41:44 GMT -5
My H uses guided meditation that he listens to on his iPhone a couple of times a day. It is about 15 minutes long, and he says it is very helpful. Perhaps you could download something like that until you get into the doctor?
Also, if you can't find any relief you could try going to a local urgent care and explaining your situation to one of the doctors there. I don't know if they would be able to give you a prescription, but it might be worth a try to get you through until you get home. I'm sorry that you're struggling.
Concentrate on slowing down your breathing, but don't do big deep inhales and exhales. That might seem like a good thing to do to calm down, but often anxiety attacks come with hyperventilation, so big deep breaths will just make it worse.
I would practice something calming to meditate on. I wish I had better advice, I know it can be debilitating. Definitely find a dr when you get home to help you get your anxiety under control. I'm sorry you're dealing with it.
Thanks KA- every time I tried to focus on my breathing in the past few days this is exactly what I was trying to do... thank you
Post by thedutchgirl on Feb 26, 2013 8:55:43 GMT -5
I just looked in our iTunes account, and my H uses stuff by Belleruth Naparstek. There is a lot available in the iTunes store, including an album entitled Guided Meditations for Panic Attacks.
Post by BaileyAyres on Feb 26, 2013 9:01:13 GMT -5
YouTube also has some guided meditation videos. I've watched them from my phone before when I've been in a pinch and really need something to help clam me down.
Post by sweetredheadx on Feb 26, 2013 9:11:51 GMT -5
I use something called grounding to help with serious emotional stress like panic attacks.(I work with trauma survivors so we also use it for flashbacks and triggers) It is a way of refocusing, staying in the present, and feeling safe.
Physical-run hands under cool water Lotion your hands thinking about what you are specifically doing like "I am putting lotion on my pinkie. Now I am optioning my palm ect."
Mental-think of lists. I use my favorite movies or music. But you can do any kind of list. Types of dogs. List the states and capitals. Anything that takes your thoughts and directs them to something benign If at a store, go to a secluded aisle and look for anything that has a certain color like green or blue. Anyone walking by will think you are just looking for something in particular.
Soothing- these are like mental but you are treating yourself well. Saying things like "I am sweetredhead and I will be ok". "This too shall pass". Take a hot shower and say I deserve to be calm and happy.
Post by caddywompus on Feb 26, 2013 13:02:14 GMT -5
Try this: Take a deep breath in thru your nose (like you're smelling a flower) for a count of FOUR Then hold the breath for the count of FOUR ---- Then breathe out thru your mouth (like you are blowing out a candle) for a count of FOUR. Repeat as long as needed.
Post by walterismydog on Feb 26, 2013 13:15:31 GMT -5
yoga + breathing.
distraction helped me a lot, too, when I was going through a similar situation. Taking on projects, volunteering, getting my mind off of ME and my crap.
Get some serious vitamins, with lots of Vit. D. Like 10k units a day, and 500 of magnesium. Eat a lot of protein at each meal, esp. when you first get up. You'll feel better, I swear. Does your hotel have a place to exercise? Get some daily exercise, even if it's just a treadmill walk. I hope you feel better quick.
I agree with this completely. I do deep breathing in the middle of a panic attack, but I work out, take vitamins, eat healthy to try and head some of those feelings off.
Meds are lovely. I wish you lots of luck and hope you feel better soon. If you have a regular GP she might be able to prescribe to you without seeing you, given the circumstances.
Especially about the breaking a sweat. This helps me a lot. Even just my morning walk now helps burn off that energy.
Break a sweat. But DON'T do this when you feel like you're already on the edge of an attack (at least, I wouldn't recommend starting out like that). Do it when your body is calm. Then burn the fuck out of all that latent anxious energy.
I recommend HIIT exercises b/c they are short and timed w sprints. Or just run til your balls fall off.