man.. panic attacks are coming hard..

[Andrea.Rios]

I haven't sleept for like 11 hours.. everytime I close my eyes I just get unsleepy I fall asleep for like 20 minutes and thenn wake up feeling like I can't breath.. I HATE this, I have school in an hour and I'm sooooooooooooooooooooooo affrid I'm going to have one at school I already feel one coming on.. I'm stressed this panic attack kills me! I'm always worried about the next one.. and I can't miss school because I already missed yesterday.... what the hell do I do? Stay home again? Relax? Drink coffee? Cry? Ugfggh I'm aggrivated that I have this, it seems like no one understands... HELP PLEASE

[CrownClown]

I strongly recommend jogging regularly, or doing something aerobic for fun, like rollerblading, riding a bike, etc. Even pick up an aerobic sport, if you don't have one yet. Try something that sounds fun. You should try to keep doing it until you become at least partially physically exhausted (really until you feel like you've really worked your muscles and lungs). I'd say something equivalent of two 30 minute jogs per day, more if you have time for it.

Best of all, exhaust yourself out before you head off to sleep. And remember that it's more important than most other things, so you should work your schedules around the exercise periods, not the other way around. Done seriously (for your own sake, no "Ah, I don't feel like it today") and regularly it should help control your blood pressure, breathing, and panic attacks. Your body is usually too preoccupied with moving your body to allow for too much active thinking, if you really feel your body working to exercise. The same thing happens post-exercise, usually leaving your mind clear or exhausted.

Whenever you have an attack or feel like you might have one, go jogging until it goes away, and more intensively if possible. In essence, make you and your mind too tired to have a panic attack.

You might also want to consider your diet and intake. No smoking, no alcohol, no coffee (may take some time getting off it, just like the others), no caffeine, and ideally no chocolate either (limited and white if any). Also, I seriously doubt you do, but if you drink tap water and/or cook with tap water, stop. Try to drink water that is as low as possible in fluoride. If you're a vegetarian, some meat could just plain solve everything (frequent problems in vegetarians). Try to eat no more and no less than 3 balanced meals a day (meat and side amounts should be equal, a nice green salad, fruit, yogurt each meal). Make sure to always have fruit in your diet, and the tasty kind especially (healthier), particularly bananas (potassium rich). Also, do not avoid salt, and do drink enough water (especially on hot days) ... and water, not too much soda.

I strongly suggest avoiding artificial colorants and flavors in food and drinks. Many have been known to cause allergic reactions and even adverse behavior (some suggest ADHD). This means that neon green type of drink is off-limits. Try certified organic foods and products. It may sometimes be a little more expensive, but it all depends on your priorities (money or the chance to possibly reduce attacks). Make sure to eat a whole egg, prepared any way you want it, once a week (you can start out with twice a week). Furthermore, try an all-inclusive multivitamin supplement, particularly one without artificial colorings, as well as a Calcium+Vitamin D3 supplement. Take the multivitamin only as indicated on the info sheet that comes with it (usually no more than 3 or 4 times a week) and try to reduce it to once a week after a month. Don't take it in conjunction with the Calcium+D3 supplement, because it already has it. Take the Calcium+D3 only after you've reduced the multivitamin to once a week, and you can take them daily, but take 1-2 week breaks once in a while (don't overdo it).

For sleep, I also recommend a warm glass of milk, poppy seeds (on bread or whatever), and sesame seeds (there are even bars). And try to sleep at a regular time each day. This means if you've always slept at midnight, don't suddenly try 10 PM one day. If anything, ease into whatever time feels good for you all day, but strive to get 8 +/- 1 hour of sleep each day ... that's really all you need, the rest is beauty sleep.

As for the psychological part, well, tell yourself it's a stupid and weak part of you're brain (you're the mind, the brain is just meat you gotta work and deal with ;p) that's suddenly chickening out and force it out of your mind. Simply force yourself every time to shut it off. At the beginning, it probably will hardly work and will take all your will to shut off the attacks (really the very idea of an attack and the problems and thoughts associated... just force your mind to shut them off and cut them off). Think, who's in charge of your brain and body anyway ... YOU. The panic attack is just like someone trying to walk into your head and intentionally tries to annoy and bother you in every way it knows. Don't let it! It's your mind, you're the boss! It's just some skinny bully trying to slap you around (or deliberately trying to stain your favorite set of clothes with the grape juice and pond scum ... or really any idea that gets you thinking "HOW DARE YOU!"). Stand up to it and kick it down! In several months (or less, the more you try to fight it with all your might), you'll likely be able to stop it with a single thought ("STOP! Get the heck out!").

Try to occupy your mind with other things in the mean time too. I suggest focusing on comedy. Look into jokes, comedy shows, movies, books, and really anything that gets you to laugh (if all else fails, come to me and I'll try). Try to find some things that immediately make you really laugh hysterically and truly, and keep them in a stack at the ready in the back of your mind. When a panic attack shows up, immediately flip to the nearest one of those comedic things you can think of (like flipping to a channel with your favorite show on it). Overall, develop your sense of humor a lot (even if it's already at its peak), and try to get into a constant joking mood (surround yourself by comedy much of the time, however much you can stand), even from the plainest everyday things. A day without laughing is a day of one's life that is truly wasted.

Another thing to do is try novel things. This means a new movie, show, music, idea, book, pet, hat, sport, art, skill, game, etc. Even just flitting around through YouTube at random, and try to pursue something with interest. Find a new music genre that's interesting and try to find some nice artists. There are some interesting games out there, if you're into that, or even just browser games (some are very socially-centered), silly flash games, or social games. Anything that gets you thinking and focused for some period of time.

You can also try to pick up a hobby that takes up your full attention for some time. Hobby doesn't just mean collecting stamps, building working model planes or RC cars. Hobby means something fun you like doing in your spare time. In my opinion, that includes watching TV, as well as coming up with stories, playing an instrument, archery, making all types of art (even with play dough), or anything. Don't tell me you've never wanted a movie or TV show to end or happen another way! Write how you would have wanted it to be, even with your own choice of actors and actresses (you could even include yourself).

If you find yourself stuck anywhere or on anything, ask me and I'll probably find something suitable (I'll probably need some descriptions of lifestyle though).

[Calm]

Hi Andrea, Im very new to this and struggling as well. I do have one suggestion. It may seem weird but it helps me so i thought i would share.
Go to youtube and look up gentlewhispering. It is a channel by a lady who has a very calming voice. She helps you gap out and get relaxed. If you check it out let me know what you think!