Counterattack!
Hi there, Toonia.
I'm not normally participating in the threads right now because it is too time consuming, but have been reading some. I just wanted to share my history and some insights about panic attacks, since I can't help myself from trying to help someone in the same situation.
I started panic attacks about 3 or 4 years ago, the first one waking up with severe chest pain, everything appearing as though I was under water, throat constriction, "derealization" or a feeling that I was in a dream or the world was not real, and "depersonalization" or a feeling that I was kind of floating outside of my own body. I was freezing cold as if all the blood had run from my body, and numb. I had my roommate call 911 and eventually lost my vision for a brief time.
I've suffered panic attacks since, but the good news is that I now have some knowledge about my own body and panic to be able to abort them pretty quickly.
These are the things that have helped me.
Zoloft. Add on Klonopin for acute attacks. I was on this regimen for 6 months and eventually stopped once I felt the panic was under control.
During or at the onset of an attack.
Pacing and walking.
Breathing into a paper bag. Clamp it right over your mouth and nose. (Many of the uncomfortable symptoms are caused by hyperventilation, and kind of correcting that C02/02 imbalance seems to get rid of my chest pain immediately. There is some information out there on the anatomy of a panic attack.)
Deep breathing: There is a certain way that you breathe when you are in panic mode that you don't realize, and there is a way to breathe that helps restore the balance of chemicals in your system and get the right amount of oxygen. (See the website below, I think it describes the breathing better than I can.)
Don't panic. This one sounds silly, but its true. My counselor and nurse practitioner advised me of this. Basically if you accept the panic attack for what it is, and kind of "fall" into it, or let it take its toll without fighting it, it tends to resolve quicker.
Know that panic attacks do not have long term negative effect on your body: but is actually just like getting a work out, and physically can be good for you. (I used to think that I was going to have a stroke or a heart attack, but turns out the truth is quite the opposite.) The chest pain is all muscular, by the way.
"The Lemon Trick":I've never tried this one. It's one I learned in nursing school, and it sounds helpful. When you're having an acute attack, take a slice of lemon, (an orange, or icecube whatever.) Focus on it, describe its color, scent, what it reminds you of, stick it in your mouth. (Nothing like a lemon in your mouth to bring you back to the moment.) This is supposed to take the focus off of the attack. Again, i've never tried it, but I guess it's been successful in a lot of people.
Long term anxiety/prevention:
EXERCISE. Why do I do cardio workouts six days a week to this day? During the time when I was having attacks (with no control), I started working out vigorously, and it really corrected that imbalance in my brain. It helped me calm down and think clearly, and it is the one thing that I believe took me off medications and onto my own life. We know that working out helps you lose weight, feel better, blah blah blah. But that would never be enough for me to keep going back. Stop panic attacks and not have to take medication and move on with my life? That's the best motivator for me to get out and exercise. I can't say enough about this method. Sometimes when I stop working out, I do have panic attacks still to this day. (And then I just do all of the things listed above, and usually can get rid of them before they really get going.) I've just accepted that I have a weird body that needs to move a lot to be happy. So be it!
DIET: I think that eating healthy, getting enough B12 from your meats, (or supplement if you need that), and fish oils to help your brain function optimally helps.
DON'T CATASTROPHIZE EVERYTHING: My counselor noticed that I was trying to do everything at once and made a big catastrophe in my head if I didn't get these things done. (If I don't get a new job, I won't have enough money to feed myself! If I don't pass the test, my career will be ruined!") I didn't realize I was doing that, of course. But now I try to focus on one thing at a time. I'm not sure if that's true for you, too.
These are the things that have truly helped me overcome that panic. Of course some of them might or might not work for you. I recommend trying these practical, sensory type things, since panic attacks tend to be a physical manifestation of the psychological anxiety. (And after reading your posts, I think that you may be on the same page as me with this.) And then of course manage that underlying anxiety however it works for you. Also see a good therapist. Mine was so good he had me out of there in 3 or 4 sessions with a good plan.
Below is a website that I just found. I never used it myself, but used some other sources and websites and of course the therapist and practitioner's help, and the help of others' who have had the same problem, and this site appears to cover most of the basic info. (Specifically the breathing is what I wanted you to look at. )
Remember that anxiety and panic are very treatable and there are many non-pharmaceutical methods to help you handle it.
There is tons and tons more info. out there. The more you know the better you will do!
Good luck and hope this helped.
Free self-help for panic, anxiety, worries, PTSD, phobias, fear of flying, social phobias
Oh, and if you're driving,during an attack, pull over.
(Edit: oops, just read that you do that. Good.)