How do I stop anxiety attacks?
I am 12 years old, and I have been having anxiety attacks since I was 7 or 8. I go to a psychiatrist every couple of months, and sometimes a few times a month, but sometimes that doesn’t help. Do you have any way that I could take my mind off of what’s causing the anxiety, or just relax? Thanks for your help!
Tagged with: anxiety attacks • psychiatrist • thanks for your help
Filed under: anxiety attacks causes
I know this sounds like a hard thing to do. But if you will focus on the things you can change and do not worry about what you cannot change your attacks will become less and less. Take baby steps doing this. It will help. Been there done that.
View the techniques for control of anxiety/panic attacks, in section 8, at ezy build, below. Begin, on this first occasion, only, by holding your breath for 5, or 10 seconds: this will give you the confidence to realise that YOU CAN CONTROL YOUR BREATHING, but not pass out, or die (your autonomic nervous system resumes breathing, if you become unconscious).
Advice from a published psychiatrist on controlled breathing. (1.) Get a clock, or watch with a second timer. (2.) Practise for 5 minutes, 4 times daily, until proficient. (3.) Take a small breath in, and hold it, for 6 seconds. (4.) Think to yourself: "RELAX", just before breathing out. (5.) Try to feel a sense of releasing tension, as you breathe out. (6.) Breathe in for 3 seconds, then out, for 3 seconds. Try to make your breathing very smooth, and light, as you breathe in through your nose, and out through your mouth, or nose. (7.) For the next minute, continue to breathe in, and out, every 3 seconds. (8.) Go back to step 3, at the end of the minute, and proceed through to step 7, doing this for 5 minutes. Use this at the very first sign of a panic attack starting, or any time you feel anxious, or tense.
Understand panic attacks, and what triggers them, in your life (if it is unresolved anxiety, or stress, see sections 6, or 42, respectively). The paper bag method also works for most people, but is not suited to all circumstances, such as driving, or playing sport.
If you are fairly suggestible, (40% of people are) check out: http://www.hypnosisdownloads.com/
Another alternative is psychotherapy, to address its fundamental cause: read section 1, and examine the http://1-800-therapist.com/ website, and use the locators, and phone book. I used to suffer from panic attacks, until I questioned what had changed in my life, at, or just before that time, to trigger them. For some people, this is enough. These days, I have instilled the habit of, whenever a situation occurs where panic is likely, I visualise a large, "STOP!" sign, as vividly as possible, followed by repeating to myself: "stay calm" in my mind. You could try the same method. It usually takes 30 – 40 repetitions, for most people, to establish a new habit. I also suggest that you learn, then practise the controlled breathing technique, until competent, then employ it, at the very first sign of a panic attack.
Practice one of the relaxation methods on pages 2, 11, 2c, or 2i, daily, and when needed. Also, give the EFT a good tryout, to see if it helps you. There is also a version for use in public places, (if you like, you can claim to have a headache, as you massage/lightly tap your temples, but you would then be restricted to subvocalising: saying it to yourself in your mind). Section 53, and pages 2, 2.q and 2.o at http://www.ezy-build.net.nz/~shaneris also refer: "Even though I sometimes suffer from panic attacks, I deeply and completely accept myself." Note: the controlled breathing only helps with the symptoms (as do medications/herbal remedies): you need to address the underlying cause, and this requires some form of therapy, and Cognitive Behavio(u)ral Therapy has been shown to be effective.
Because many people can’t access/afford professional therapy, I include the EFT, and EMDR variant for them to try, free of charge. Cognitive Behavio(u)ral Therapy is generally available in most areas, but EMDR (see section 33) may well be worth trying, and is becoming more widespread.
A variant of Eye Movement Desensitisation & Reprocessing therapy, which has been used successfully for those people suffering from anxiety: it is easily learned, quick to use, yet can be very effective, is on page N, of section 6, and I use it before the relaxation techniques, because I have found that it makes them quicker to employ, and more effective.
It may also help to minimise, or eliminate caffeine products from your life (coffee can be a trigger) and sugar. Xylitol, or Stevia is preferable, (health food stores) or fruit sugar (fructose, such as "Fruisana", from supermarket sugar aisles) or even a little honey. Minimise/eliminate consumption of highly processed foods, particularly grain products, such as white bread, donuts, cake, cookies/biscuits, or anything with sugar. Opt for more wholefoods, non-starchy vegetables, and fruit.
hmmm you just got a busy mind is all im the same way but xanax does help a lot when you feel that a attack is coming for your age half of one hole pill should help you i suggest you talk to you shrink and let him or her know you want to try that xanax is made just for this kinda problem
wow I just asked almost the same question. It sucks doesn’t it? And you know really that there is no quick fix. I dont no if at 12 you can take medication for it.. but maybe ask. but at 12 sweetheart you shouldnt be going through this, no one should really. just keep smiling and go to the doctors.
xx
Well, the first thing you need to do when your having an anxietly attack is breathe deep and consintrate repeat in your head " i am having an attack, everything is ok , it will pass.." and repeat , keep it positive because in realitly IT WILL PASS and the calmer you are the quicker it will be.
good luck darling
if you’re seeing a psychiatrist doesn’t he prescribe you meds to help with that?? it sounds like you need medication and –more frequent appointments–. every couple of months won’t solve anything. you need to see him at least every two weeks based on what i’m hearing.
Smoke a big fat one and relax.
I also suffered from anxiety attacks for many years. Most people that get anxiety attacks have a chemical imbalance. There are several medications that were originally developed to combat depression but one of the effects is that they also stop anxiety attacks. Zoloft and Paxil are two of the best ones out there right now. Learning meditation can also help you learn to relax more. Getting more exercise such as jogging or biking can also help you a lot. Try not to sweat the small things for usually they take care of themselves.
Anxiety:
Painful apprehensive uneasiness of mind
usually over impending anticipating ill.It can b felt under diff.cond.;when alone after eating/drinking
wid other physical n mental complains abt financial/bznss matter/in a particular environment.
Common in Yng adlts
Psychological Factors:As a result of failure
:A fear Response
Clinical Manifestations:Referable 2 N.Sys imbal n commonly include palpitations,shortness of breathlessness,dryness of mouth,heaviness of head,giddiness n blurring of vision,xcessive sweating particularly in palm and soles
Psychological Manifestations:Irritability n a morbid fear as if something dreadful is going happen.
Management:
Hospitalisation-acute anxiety.
Anxiolytics
Yoga and meditation
Homoeopathic Medicines:
Aur,Aur,Bry,Calc,Merc.c,Puls,Veratrum alb,Phos
These medicines can be taken symptomatically under guidence of homoeopath.
It can be managed by having proper homoeopathic treatment
log on 2 http://www.health4all.co.in
hey that’s a tough thing to experience for anyone let alone if your 12
i read an article online that i think could really help you understand your anxiety better
once you understand the causes you can start the curing
anxiety can be beaten