I’ve just started experiencing anxiety attacks 2 months ago,and I hate them a lot.I’ve been to the hospital twice so far. They usually happen at night. How can I prevent them from happening? WITHOUT MEDICATION. Please help.
At the first sign of one, employ an ANTI PANIC ATTACK breathing technique. 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. Similar, but simpler advice, from a clinical psychologist is to breathe in to the count of 3: (one thousand one; one thousand two; one thousand three) each takes around a second to say to yourself, in your mind, and out to the count of 3. Also see http://deeplyrelax.com & www.deepsloweasy.com/html/intro.htm
Note: the controlled breathing only helps with the symptoms (as do medications/herbal remedies): you need to address the underlying cause, which requires some form of therapy, and Cognitive Behavio(u)ral Therapy has been shown to be effective. Imagine that the cause of your panic; your anxieties, fears, your self doubts, self recriminations, all the agonizing "I’m-so-Stupids"; every painful "I-can’t-do-it" are huge raging, hurtful bulls snorting and charging at you. You see them coming at you and you hold out your red matador’s cape at arms length and simply let them charge right by. Every time they come at you, hold out your arm with the red cape and let them rage and snort and go right on past. Some people recommend nettle tea, with a little honey. Others use Lavender tea, Lemon Balm, Chamomile, but use no milk or cream with herbal teas, or Valerian (caution: its use may become habitual). Know how these affect you before driving, or doing anything dangerous, and it is far better to use the treatments, rather than relying on herbal remedies. There is a free online PANIC COURSE at www.panic-attacks.co.uk and it is also available by email. Well worth a look, too, is the section on panic attacks at www.mind.org.uk which they also have in booklet form.
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