Coping With Panic Attacks Without SI

Opheliac13 · 08-05-2012, 08:14 PM

so essentially, I get panic attacks triggered by hearing multiple voices at the same time. this is something I have been trying to deal with for over a year now. in that time I have tried many things (meditation, breathing exercises, physical exercise, avoiding caffiene, etc.) but my main way of coping has remained SI.

at this point I have been 10 days without SI, and I'd like to stay that way. this means i really need to find another way to manage my anxiety. so yeah, any suggestions??

PassedExpectations · 11-05-2012, 08:34 PM

try to think of the experiences and feelings as a wave. they rise, they peak, and they fall. they always do this. they are highly unpleasant, true, but they aren't actually harmful, and the key is to not let your brain buy into the panic. for some people it is helpful to rate each symptom on a scale of one to ten, like a scientist almost, and then rerate them each a few minutes later, and a few minutes later until all the symptoms have peaked and come back down to zero. it often happens much faster than we expect, especially if you do control your breathing (slow, deep breaths) and try to relax your muscles.

kelseyjanye · 11-05-2012, 08:40 PM

I have the same issue where I feel like I can't snap out until I use SI. What I have been trying to do is really focusing on my heart beat, grounding myself in a way to remind me where I am right at the moment and that my thoughts are not aligning with what is happening in the present.

Last night when it started getting bad I got some paper out and started drawing how the panic felt; it's less overwhelming drawing the feelings than writing them because sometimes when you write words down it just makes it even more scary because there is too many of them.

Otherwise, I try to just get out.. Go on a walk or head over to a friends. I know not everybody has that but it has been useful for me.

Wish I could be more of a help!

Opheliac13 · 11-05-2012, 08:46 PM

thanks to both of you. i do generally think of them in a similar way to a wave. but i have panic attacks quite regularly and often not all of the symptoms have returned to zero before i get triggered again.
i do find it helps after the worst is over to feel my pulse so i can physically feel my heart rate slow down.
thanks again to both of you