How to cope with panic attacks panic disorder

1. Take your anxiety with you..........feel those sensations, knowing they are NOT a disease that will harm you/kill you. Learn to rebreathe into a paper bag, because most of the dizzy/light headed sensations are because of oxygen/carbon dioxide imbalance....rebreathing into a paper bag helps this or breathing slowly in through your nose and out through your mouth.

2. Eat small regular meals, every 2/3 hrs. When we dont eat for a while, sugar levels are effected, and eventually adrenaline is released...causing more panic.

3. Get into a bedtime routine of...no caffine after 6pm, a warm bath, good book, bedroom nice temperature, and use music on low to help you drift off.

4. Try aromatherapy oils such as Lavender, or Neroli. A few drops in your palms, rub together, inhale. Use also as a massage in olive oil.

5. Read read read......by fully understanding panic and anxiety, you will be able to come to terms with it. Knowledge is the key.

6. DONT STOP going out to work or out socially. Your panic WANTS to control you, dont let it. Feel it, but go about your day.

7. See your GP, because medication can be of great help. Try counselling through the NHS or privately. Bach rescue remedy helps some people.

8. Talk to family and friends or post on panic forums to other sufferers.

9. Never give up.

10. Dont drink too much alcohol, it never helps anxiety.

11. Get some fresh air everyday, half an hour is fine.


This was taken from a forum I read on http://www.nomorepanic.co.uk/ posted by a 'Paula Lynne' I found this most useful& hope it will also help you too.

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Initial Reactions to the Return of Major Depressive Disorder

Please note - this article is about major depressive disorder, which is different from the most common form of depression, which has a variety of different causes, and is a normally an isolated, one-off episode.

Do Not Blame Ourselves

A reaction we may have to major depressive disorder’s return is to blame ourselves for its return, asking ourselves questions like, “What have I done to cause this relapse?”

When depression was forcing its way back into my life in 2010, I kept going through this issue, wondering if I was doing too much, not exercising enough, and so on. Here’s such an entry from my diary:

3.11.10 – Here I am, making lists again.
I believe the primary cause of what I’m going through now is a combination of the following:
1. Was not eating properly for a few months due to throat problems, and lost 6kgs
2. Add to that getting sick repeatedly throughout winter, perhaps seven illnesses in a row...
3. As a result of getting sick so many times, I did not exercise regularly.
4. Pushed myself way too hard practising the the piano.
5. Though of course, it could be my damaged, epilepsy ridden brain simply misfiring, with no rhyme or reason at all.

However, major depressive disorder, which is also known as recurrent depression, is called that because it re-occurs, and does not need anything to trigger it. Instead, it is a malfunction of the brain and nervous system, and new episodes may trigger from time to time, as sufferers can have several episodes during their life. We can have months, years, or decades free of it before it triggers again.

Succumbing to another episode of major depressive disorder in 2010 was none of my doing, it was simply another episode caused by the disorder. And it followed the same pattern it took back in 1989 - 1994. Therefore must not blame ourselves or feel guilty when it returns. We are not a failure. We cannot prevent such episodes, but by responding to them correctly, for example by trusting entirely in God, keeping our eyes fixed upon Jesus, using Dr Claires Weekes techniques of facing, acceptance, learning to live with it, and letting time pass; medication, counseling, exercising, etc, we can reduce the severity and duration of the episode.

Do Not Feel Guilt if Previously Dealt with Fears Return

When I suffered an emotional/mental collapse during my first major depressive episode in Dec 1989, a fearful thought/doubt entered my mind that became an obsessive fearful thought, which terrorized me night and day, week after week, for months. I received significant relief when the fear was addressed by my counselor, but it continued to plague me until the end of that depressive episode. After I recovered, it popped up a few times but was easily dispatched. So to all intents and purposes, it had been dealt with.

Several months after the onset of this new depressive episode which began in 2010, I suffered another emotional/mental collapse, and that same fear, which had previously been dealt with, resurrected, and with almost as much power as it had back in 1989-94.

One reaction to the return of previously dealt with fears is to feel guilty, to think we have regressed to falling prey to those fears again, perhaps even thinking our walk with the Lord is going backwards. However, we have to remind ourselves that the only reason these fears have returned is because of depression. For when we are depressed, our mind typically loses its flexibility and resilience. If we were not depressed we would have got rid of the fears with ease.

So we must must not feel guilt if any previously dealt with fears return, but remember that those fearful thoughts will reduce in severity and duration as we recover from this depressive episode.

However, we may need to receive prayerful/Biblical counseling or therapy to help us deal with and overcome those fears. At the very least, we need to speak to someone wise to help us see the true perspective about what we fear, and learn to see things as they see them.

“There is now no condemnation for those who are in Christ Jesus,” Romans 8:1

Maintain Hope

Regardless of how bad a new major depressive episode becomes, we must NOT lose hope. We need to keep reminding ourselves that we recovered from it last time, and we will recover from it this time.

We need to remember that our hope in Jesus gives us the strength we need to persevere and endure whatever trials come our way. ‘We continually remember before our God and Father your work produced by faith, your labor prompted by love, and your endurance inspired by hope in our Lord Jesus Christ.’ 1 Thessalonians 1:3

Set Realistic Recovery Goals

We also need to set ourselves realistic goals for recovery if we enter a new episode of recurrent depression. Unrealistic goals create time pressure, which only makes things worse. It took me five years to recover from a major depressive episode last time, so when I was diagnosed with it again in 2010, I mentally set aside five years to recover from it again. That means five years of doing less, of reduced responsibilities, of never feeling guilty for not doing as much as I was before the onset of this depressive episode. And Jesus understands exactly what we are going through, and is there to comfort and strengthen us.

‘For we do not have a high priest who is unable to empathize with our weaknesses, but we have one who has been tempted in every way, just as we are—yet he did not sin.’ Hebrews 4:15

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Ultra Rapid Cycling Bipolar Disorder

OMG! Watch out for flying pigs!  DUCK!

Pigs in Spaaace

Something I have been harping about for years was finally correctly set straight in - of all places - a throwaway, drug-company supported, pharmaceutical-advertisement infested psychiatry journal - Current Psychiatry. Frozen hell!

In an article by Joseph F. Goldberg M.D., a clinical associate professor of psychiatry at the Mount Sinai School of Medicine in New York, the following summary was highlighted as a "bottom line: "Ultra rapid cycling [bipolar disorder] has not been validated as a distinct clinical entitiy, and frequent mood swings should not be used as a criterion for diagnosing bipolar disorder."

In the diagnostic Bible, the DSM, a rapid cycling bipolar disorder is defined as an individual who has four episodes of depression or mania per year, not per hour.  Yet the "bipolar disorder is everywhere" crowd has insisted for decades that there was such a beast as an "ultra-rapid cycler."  Thus anyone who was moody, had a sudden mood change no matter how brief, or had  the unstable emotions characteristic of individuals with borderline personality disorder, was suddenly "bipolar" and in need of medication for his "bipolar spectrum disorder." 

"Psychotherapy? What's that?" they seem to say.

The supposed existence of rapid cycling was advanced as an argument against using anti-depressant medication in bipolar patients having a depressive episode, because the drugs allegedly induced it.  This argument was even picked up by Robert Whitaker, author of Anatomy of an Epidemic, as a possible reason to be cautious about using antidepressants in general.  An argument based on a phenomenon invented by some psychiatrists that does not even exist!

Funny how after having practiced for 35 years in two states, with a wide variety of clinical populations, and specializing in the treatment of borderline personality disorder, I have never seen rapid cycling, with the possible exception of one case in which sudden episodes of psychosis (not mood changes) would come and go without warning.  Maybe I've just been lucky.  Or rapid cycling could be so rare as to be nearly non-existant.

When I first saw the cover of Current Psychiatry under discussion, I must admit was prepared for the worst.  "Oh no, not again,"  I thought. At least, I figured, I would have more material for a new post with another scathing attack on the whole bipolar spectrum craze.

Then I read the article.  What a pleasant surprise.

Meanwhile, in other myths-about-bipolar-disorder news, a new small study seems to contradict a bit of current conventional wisdom about the disorder: A study published in the January issue of the Journal of Affective Disorders (Baldessarini et. al.,136, 2012 pp. 149–154) reported: "Patients with bipolar I disorder show disease progression that is random or even 'chaotic.'"

After following 128 patients with bipolar I disorder for about six years to assess "inter-episode intervals (cycle length)," researchers found that "most current bipolar I disorder patients are unlikely to show progressive shortening of recurrence cycles."

In the past, the impression that bipolar patients had episodes more frequently as they got older, the authors believed, was a statistical artifact caused by a minority of patients with frequent recurrences!

As most of these subjects were being treated with medications, and were probably going on and off of them every so often as patients are wont to do, this is evidence that the treatments do not make bipolar disorder worse over time.

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