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Isaiah 41:13.For I am the Lord, your God, who takes hold of your right hand and says to you, Do not fear; I will help you.

This page is to share with you what I, with the help of others and resources have found. I'm not a doctor or expert. But hope this page helps in some way, also with any feedback we can truly share and help each other. 
I've found out there are millions throughout the world who have PD. And we are all individuals. Most people have some kind of anxiety in their lives at some stage. Jesus helps us overcome We are never alone. I believe that He send us friends to share with and resources to help too.



Anticipation

We often go through what might happen to us with Anticipation and the 'What Ifs'.This is where we go through every awful event and feeling that could happen, of our worst fears. 
We are basing our thoughts on our emotions rather than thinking rationally. We can't tell the future, we have to try and ignore this and go on with what we want to do. This is a tough one but we can prove this to be a false thought with practice, it is us that controls these thoughts and us that can stop them. 

coping with a panic attack

    When we feel that familiar, ugly panic wanting to lurk and attack, It is better not to fight it. (This is a tough one and for me it takes practice) Check your breathing. Try to stay still, and not run.

    When panic strikes its natural to want to run and fight the feelings, but this can accelerate our thoughts of panic. Know that you can't die from a panic attack.

    A very helpful and important thing to do is not to give the panic too much importance, we can feed and fuel it which makes things feel worse.
    Let the panic come and concentrate on breathing by taking a deep breath and letting it go slowly. If we accept it rather than fight this helps to learn to control these feelings and not let them control us.
    Check Breathing, Breathe slowly and deeply.
    The panic has no fuel when we relax more and breathe correctly and therefore will stop.
    Do find information on breathing exercises and how to breathe correctly during a panic attack this can be invaluable.

Question the feelings that make you feel threatened

Thoughts and feelings are NOT actions.
The more I do, the more I can do.
I've done it before, I CAN do it again!
I am the same person, here or in my 'safe zone'.
I can handle this, nothing terrible can happen.
The feelings are distressing, NOT dangerous.
In reality, panic cannot hurt me.

Some Helpful Hints

In a panic attack our breathing can get too fast and can make you hyperventilate, making the attack feel as though it is rising. 
Because we are over breathing and causing ourselves to hyperventilate (this is not dangerous) the panic sensations feel worse.
Sometimes we are breathing wrongly, shallow breathing and thus discomfort can be that we need to learn to breathe using our abdomen. Look up for some resources for this technique on the internet. It requires practice and use.
Some people find it helpful to use a paper bag, open it and place it over your nose and mouth like a mask, start breathing deeply and slowly. Like your blowing the bag up a little then deflating it.

Any other helpful suggestions? Let me know please.

DISTRACTION  

Many joke about the contents of a lady's handbag and the junk in a mans` pockets:) My handbag is no exception. I find it helpful to carry around some things that may help me if I feel panicky. People find different things for themselves which helps them. 
One important thing for me is to carry a scripture verse also some people carry an electronic game. crossword or puzzle.  A notebook and pen. These things can be helpful to distract while we are using our techniques to let those inflative thoughts of fear down.

Relaxing

I often feel "keyed up" and anxious even in the home. Relaxation doesn't always come naturally to me. It has to be practiced. Untensing those tight muscles, for me I hold tension in my neck.

There are many techniques to aid in relaxing, I do recommend reading books and material about Panic and Agoraphobia, relaxation has to be learned, and with practice it can really help in panic situations.

There are some good relaxation tapes available, which helps you to learn how to relax, and help you feel really tranquil.

Read the bible. Jesus promises us that He is with us all of the time and He is! Look for the scriptures which relates to what He tells us about fear.

Pray, talk to Jesus, you are talking to someone who really understands all of your feelings. He is our greatest friend. He loves us unconditionally.

A hobby can be taken up, some people think they don't have the time, can't find anything that they would enjoy or can do. Look up some craft, hobby magazine, books, pages on the internet. 
It is very rewarding and relaxing doing something for pleasure, perhaps you didn't know you could paint so well or make something so beautiful.

Crossword or puzzles.

A relaxing bath and pampering yourself with your favorite bath foam or oil. Nice smells I think are relaxing. I like lavender, its a lovely calming smell.

Exercise
Exercising is great for our bodies, nervous system and mind. It is essential to do some form of exercise. This can be from a good walk to swimming, aerobics, cycling and lots of other fun activities. Sometimes we feel that we are to busy, can't be bothered or feel tired but it is important to make the effort to do something. I have found that when I exercise it releases stress and tension also I feel much more energetic and ready to do much more than I would do if I hadn't exercised.


**Feedback**

These are hints that people emailed me about relaxation and general help.

"Listening to classical music, you can forget just how relaxing it is". From Ann

"Lighting a candle, the soft glow is soothing and calming". From Gitte

"To relieve tension. In the evening I like to sit in the sunlight for a little bit and just look at God's creation or just read something spiritual and also the bible.
This relaxes me and uplifts my spirits. I also, love taking a bubble bath with candles lit around or near me.
This is so relaxing and I just lay back and watch the candle and pray to God while in the tub too".
"I bought poster boards and on it cut out strips of the poster board after writing out my favorite bible verses of not fearing and other uplifting verses on them. I stack them all in a big prescription bottle and pull out several daily to help me through the day. This also helps you to memorize them. It's my daily spiritual prescription verses". From TP

From Louisa I find it useful is to concentrate on something, like a light, a window the carpet! anything, really examine it and ask yourself questions like what colour, shape etc.  It has helped me greatly.


Prayer

Lord speak to me in such a way that I may surely know-

The purpose that you have for me; The path that I must go.

Then, when the pathway is made clear, and the journey I begin; When fear and doubt start creeping in-please speak to me again.

Remind me of your presence, Lord, Each mile along the way.

Let not my steps grow weary- keep speaking, lest I stray.

The roadblocks will be many. Dead ends I'm sure to see. But I'll reach my destination Lord.

BECAUSE YOU SPOKE TO ME.

Amen

D.Sue Horton

Back to Panic Page Index

I would love to hear some feedback on this and will add more. It will be helpful for me and others, so in this we can help each other and share. Email me

 

 

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1997 This page was updated 2001