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panick attacks
Hey my name is Rachel and iam 17 years old and I get panick attacks when iam real nervouse the last time I had this panick attack I was playing soccer,but it was for kids with disabilities yes I have add and all we did was kick the ball into the net and then run in place for like 30 seconds and my cousin who has autisim did much better than I did and he is really overweight also and iam not that overweight either.when I have these panick attacks my chest feels real tight and I get real shaky and my heart starts to beat real fast and my hands are real hot and sweaty,but when my mom felt my hands they felt like they were in a deep freezer she said and I breathe real heavy what can I do to control this where it won't happen as much?
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Maybe give some free advice about: Mental health?
I know EXACTLY how you feel... It happens to me quite a lot. The tips and pointers that I have been given is to find something you like. Like, when you aren't in the middle of something, read a book, sing, or simply think about something. Self-Afirm yourself. Tell yourself that everything is fine... and that there is no reason to freak... or try to self hypnotize yourself at night... Like slowly name your feet, legs, arms... and say "Your feet are relaxing... They feel weightless..." It sounds odd, I know... but it works. Try it once... but you have to take your time.
Hope I helped!
~Savanna
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I've suffered with panic attacks for years. I hope that a trick I have learned might help you as much as it has helped me.
For years, my asthma has been the bane of my existence, ever since I got it at the age of seven. But when I started having panic attacks, I realised it was a blessing because I knew how to control my breathing. Being able to do that stopped me from getting dizzy and panicky and shaky on most occasions.
It's very difficult to get the hang of it when you're having a panic attack so it might take some practise. When you feel your chest start to tighten and realise you're breathing much faster, concentrate really hard on slowing it down. Force yourself to breathe in through your nose and out through your mouth steadily. Focus as much as possible on this and this alone. Even say to yourself in........out....... Each in breath should take approximately 4 seconds and each out breath around 5 seconds.
When you have the hang of this, try distracting yourself at the same time with something. Again, it will be difficult to do but once the correct breathing exercise becomes more second nature, helping to distract yourself means the panic attack will be over before you even realise it.
This being said, although this does work for most of my panic attacks, I do appreciate that others may have more severe panic attacks. If the breathing exercises really don't work, you should speak to your doctor. Medication is available that can be used to control them but I would recommend trying to control them without medication initially if you are coping with them at the moment.
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You ahould go see a doctor. There are pills that you can get to help control this ( friend has the same thing happen to her). Also, it help to to talk to someone either a pyhscoligist or just a really close friend about stuff that might be putting extra stress on you.
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Panic attacks are a type of anxiety disorder, and like any other they are best treated by a doctor (psychologist). Talk to your regular doctor about a referal and they'll take it from there. It isn't normal but a lot of people get then, there are things that can be done to help you.
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