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- Anxiety Disorders
The Panic Attack Pack. Have bag will travel.
I have suffered panic attacks for years, and I have many coping techniques to help me through these horrible episodes. But please do not ever let these take the place of medicial help
Panic attacks are episodes of intense fear or apprehension that are of sudden onset. Panic attacks usually begin abruptly, reach a peak within 10 minutes, and are mainly over within 30 minutes. Experiencing a panic attack has been said to be one of the most intensely frightening, upsetting and uncomfortable experiences of a person's life.
There are many symptoms, and some are listed below……
- Palpitations, or accelerated heart rate
- Trembling or shaking
- Muscle tension
- Blurry vision
- Sensations of shortness of breath or smothering
- Feeling of choking
- Chest pain or discomfort
- Nausea or abdominal distress
- Feeling dizzy, unsteady, lightheaded, or faint
- Derealization (feelings of unreality) or depersonalization (being detached from oneself)
- Fear of losing control or going insane
- Fear of dying
- Paresthesias (numbness or tingling sensations)
- Chills or hot flashes
- Weakness in the knees
- Tunnel vision
- Blank mind
- Sensing time going by very slowly
- Feeling the need to escape
- Feeling of warmth inside, expanding from within
- Head pressure, unlike headache
I have had panic attack for years, actually since 1996, perhaps longer, only not as determined as they became that year. I also suffer, panic disorder, generalized panic, agoraphobia, social anxiety and many phobias.
I tried many coping techniques, and some have worked and some have not. One year for Christmas my sister gave me what we call,
“The Panic Attack Pack”
It was a simple little “kit” that I could carry with me when I traveled, some of the things needed to help me cope while out in that scary world. When my brain would be racing and I couldn’t think, but had to reach my destination. I would be gripping the steering wheel, or at times even had to pull over and practice my breathing technique. I would like to share this idea with all of you. It helped! It does help! I still carry it today.
I have often replaced items in my bag, and have added items in my bag, items that I learned helped during panic attacks.
During a panic attack, my brain races, races like mad and I have a hard time concentrating. To the point I can't think, but in my rituals, I can react. I can remember to do the things that assists me in easing them.
- Cell phone, programmed numbers of family, friends, support people. I cannot tell you how many times I have had to call my “support” people as I call them, to help talk me through one.
- Bottle of water. When suffering a panic I often feel like I am choking, or can’t swallow, and having something to drink always calms that edge. It’s when I don’t have that water that the choking sensations are almost overwhelming.
- Pills. I must know that they are in there, whether I take them or not, but I have my set “pills” that I carry just in case they are needed.
- Chewing gum. In a panic my mouth gets so dry, that it feels as if cotton filled it. If I stick a piece of gum in mouth it serves two purposes, it takes away that dryness and the chewing also helps to give brain something to focus on. I often count the number of chews.
- Hard candies. This does the same thing as chewing gum, adding moisture.
- A rubber band, but in this case I carry hair ties. This also serves a two-fold purpose. I carry several. When I am in a panic, my hair must be swept off my face and tied up. And the second purpose is, I can put one around my wrist and give it a snap every now and again, counting those snaps, feeling that pain, and chanting to myself, “Yes there may be pain, but it shall end.”
- My “Potty Kit”. I carry a clean pair of underpants, toilet paper and wipes. Often that overwhelming urge to go to the bathroom happens when I am in a panic attack, and this has helped greatly. Just knowing that if an accident were to occur, I am prepared.
- Asthma Inhaler. I carry an extra one in my pack, I suffer stress asthma, and this way I don’t have to worry that I left them all at home.
- Flashlight. I cannot stand the total dark and found this helpful if I am out at night and there are no lights.
- Vicks Inhaler. It helps when I get that “I can’t breathe syndrome.”
These are the things I carry in mine, but you can put in yours whatever helps, whatever your needs are. This has given me freedom at times, when I thought there was none. This has given me hope when at times I thought there was none.
Build your “Panic Pack” and get out there and enjoy life to the best of our ability!
"Anxiety is a thin stream of fear trickling through the mind. If encouraged, it cuts a channel into which all other thoughts are drained." ~Arthur Somers Roche~
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