Overcoming Sudden Physical Signs of Anxiety/stress in Public?

There is no real way to get rid of them other then therapy. I have to say to myself I am ok over and over again sometimes it works and sometimes it doesn't. The mind is a strange and complicated thing. Panic and Anxiety or the worst and I feel for you. Maybe you should consider some medicine that helps if it gets too severe not a long term medicine but something just in case. I hate meds too and refuse to be put on anything I do have something in case it is to bad. I had the RX for over a year it was for 30 tablets and 2 were gone so I don't take it often I just had to call and get a refill and threw the old out. Good Luck and talking to someone does help

Hi JB,

I'm so sorry to hear that you're having these. After a while, you'll know when one is coming on and may be able to suppress it. When I feel one coming, I immediately try to regulate my breathing-take deep breaths-not let it get out of hand. Once the hyperventilating begins, there's no option, but to let it run it's course.

I know it's an obvious thing to do in public, but breathing into a B. bag helps enormously. I've also read great things about reflexology if you can afford to do this.

Good luck and take care.

first avoid coffee - it is one of the worst offenders in terms of setting off that "flight/flight" response in your brain...i know it's hard if you need your coffee to wake up....

if you are in the midst of an attack, if possible, drink some beer. now don't get all riled up people, i mean if possible, like you're at home and don't have to drive anywhere and just 1/2 a beer will do it. beer is legal; not a narcotic (like valium) and it really can make you feel better pretty quickly and just 1/2 a beer will not make you drunk. of course you can't walk around all the time with a beer in your pocket book just in case you have a panic attack...

in terms of preventing attacks in the first place, i am a huge fan of the relaxation response by benson - the books are ok, but the tapes are awesome - quick meditation exercises - worth a try. good luck.

Please visit your doctor to rule out any medical conditions, then use the techniques recommended to overcome the attack. Self care is sooooo very important, just when we get busy and keep putting off personal time to ourselves is when we needed it most. If you don't take the time for yourself, you will find your anxiety attacks (if that is what you are experiencing) will come in more frequency. All the best and take care of yourself, your kids need to you model appropriate self care.

Deep breathing exercises, positive self-talk (I WILL be ok, I AM NOT in danger, I AM safe, etc.), distraction (watch something like a tree blowing in the wind, or maybe a bird picking at the ground, a person's body language, etc...something specific), listen to some relaxing music, if you're religions PRAY.

Excusing yourself does work temporarily and yes it helps alot. But, I have realized that I can't always excuse myself and I just have to face my fears. Feel the attack...let your body experience it...then TELL YOURSELF that YOU ARE OK. This too shall pass. Face it then move on. You can do this! You're much stronger than you think.

PM me if you have any other questions regarding this. I have battled anxiety my entire life. It's a daily struggle...but, with the correct tools, you can and WILL overcome!

I have anxiety/panic attacks when in large groups of people - the only way to prevent them or get rid of the symptoms is to remove myself. Perhaps some deep breathing and just making a quick excuse to use the bathroom or something? That may be enough to help. My dr. has offered medicines, but instead I choose to avoid as many crowds as I can. If they are unavoidable, I usually have a family member or friend with me so that I can create a wall around myself. Sound horrible, but it works. Good Luck!

Breathe in through your nose, feeling your stomach rise and then out through your mouth feeling abdomen contract towards your spine and sing the chill out song to yourself which you can find at:

www.zefrank.com/chillout/

While it is happening, I don't have much advice other than to think of something funny or wonderful, relax as best you can.

To prevent attacks: Exercise regularly - walk for at least 1/2 hour every day. Eat a healthy diet. Reduce caffeine and sugar. Avoid alcohol, cigarettes, and drugs. Get enough sleep. Give your mind lots of good hormones by laughing - watch a comedy, read a joke book, listen to comedians. Soak in a very warm tub - it relaxes muscles which causes your mind to relax also. Maybe bring a heat pad that you can warm up in a microwave at work, drape it over your shoulders. Get massages.

Diet is especially important. Are you getting enough B vitamins, vitamin D, omega-3 fatty acids, and minerals - especially magnesium? Have your doctor check the levels and visit with a nutritionist to be sure you're getting everything you need.

Good luck!

This sounds serious. Have you talked to your doctor?