Panic Attacks Options

[fluteandbassoon]

Recently, I have been having mild panic attacks. They happen just before I go to perform (like in a concert, or even in front of a GCSE music class) and I know causes them. Last time one happened, I had a friend sat beside me who talked me all the way throught the concert, making sure I didn't progress. Are there anyways for me to calm myself down if I know one is coming?

Thanks
Ceri

[elmo]

Deep breathing, talking about things normally, accepting that you will most likely have one, and just resinging yourself to it. As unpleasant as they are, the last one works best. As soon as you try and stop them coming, because you're scared people will think you're weird, or an attention seeker, they do slowly get easier. The worst thing about a panci attack is the embarrassment, once you get rid of that, you can concentrate more on what you are actually panicking about.

Keep a diary of when they happen, what you were doing and how long they lasted. Change the situation - is it just when you perform to your class, your family or in general. Then you can work out how to make it stop.

(IMG:style_emoticons/default/smile.gif)

[nicki_flute]

I wrote a thread in late December about panic attacks, as I got them before my flute lessons. Do a search, I had some very helpful suggestions.

[musicbox]

I've never actually had one. What exactly happens?

[nicki_flute]

Well, firstly, they're not drastic, i.e usually nobody really notices. When I had one, I couldn't breathe, and I become anxious because I can't breathe and start coughing. I become all hot and sweaty, and my heartbeat rises. It all centres about the thinking that I can't breathe though.

Here is the thread I started: http://forums.abrsm.org/index.php?showtopi...l=panic+attacks

[elmo]

Mine were pretty bad. The first thing to go was my eyes and ears. Everrything would appear really loud and really bright, or I couldn't see at all. Then I'd feel sick and dizzy and have to sit down. Then I'd start crying and hyperventilating, loose all feeling in my hands and feet, and end by falling asleep usually on a random floor. I coudn't remeber anything afterwards, and would be low on energy. I actually find it quite amusing now! But I don't let it get to that stage coz I worked out my own way for stopping.

For most though, they don't get that far.

[Rainbow]

With mine, I start feeling very sick, sometimes I start retching. I feel very dizzy and hot and start getting headaches. I also get stomach pains. I've been getting them quite a lot recently too, when I start thinking about the future.

[nicki_flute]

Yes, when I am nervous, I get stomach pains...this week was awful before my flute lesson, I felt I was going to be sick. Doesn't occur when I panic though.

[meerkat]

I think it really depends what you mean by panic attack. If you mean proper panic attacks, as opposed to a nasty sense of anxiety, then deep breathing is generally not a great idea. Rather, getting up and doing something is better - deep leg bends / squats help a lot. Panic attacks are an exaggeration of the flight or fight response - your bodies' natural reaction to fear. The fear response is oriented towards making it possible for you to run away - the best way to deal with it is to allow a release of the physical tension that arises when you are afraid by allowing your body to take action.

If it's a mild attack, distraction techniques will work - getting someone to talk to you is a classic distraction technique. But it's unlikely that this will help with more severe attacks. (But if you catch an attack early enough, it might work). Trying to resist the attack can sometimes create more tension, making it worse rather than better, so make sure you don't sit there thinking thoughts like 'I must get a grip, I must control this', or tensing muscles (I find I often clench my fists when I become very emotional - trying to resist the feelings - this will make panic attacks worse).

How you deal with them best probably depends on how severe they are. If you're having significant trouble breathing, then you might want to think about seeking a doctor's advice. I rarely get them these days, but if I have a very bad one, I tend to take a prescribed beta blocker, which can be very helpful (they're not suitable for everyone, though, so do take a doctor's advice). The beta blocker acts to reduce the symptoms - particularly the heart and breathing related ones - without making you drowsy.

[elmo]

[quote name='meerkat' date='Feb 25 2006, 04:49 PM' post='270916']
I think it really depends what you mean by panic attack. If you mean proper panic attacks, as opposed to a nasty sense of anxiety, then deep breathing is generally not a great idea. Rather, getting up and doing something is better - deep leg bends / squats help a lot. Panic attacks are an exaggeration of the flight or fight response - your bodies' natural reaction to fear. The fear response is oriented towards making it possible for you to run away - the best way to deal with it is to allow a release of the physical tension that arises when you are afraid by allowing your body to take action.
[/quote]

But what if you can't move? let alone squat?

[quote How you deal with them best probably depends on how severe they are. If you're having significant trouble breathing, then you might want to think about seeking a doctor's advice. I rarely get them these days, but if I have a very bad one, I tend to take a prescribed beta blocker, which can be very helpful (they're not suitable for everyone, though, so do take a doctor's advice). The beta blocker acts to reduce the symptoms - particularly the heart and breathing related ones - without making you drowsy.
[/quote]

They're ok once you're on them, but coming off them can have the same affect as several serious panic attacks.

Not having ago, just want an opinon (IMG:style_emoticons/default/smile.gif)

P.S how can you do many quotes?!

[crazy_purple_piano_freak]

I've been having very mild panic/stress attacks too, especially, as Rainbow said, when thinking about the future, how much work I have to do or exams and stuff...Usually they happen when I'm on my own as I tend to calm down a bit around people. When it happens, I just try and think positively and usually it goes away. Sadly, headaches don't and neither does dizziness (IMG:style_emoticons/default/sad.gif)

[nicki_flute]

How much work I have to do...goodness, that just gets me down just by thinking of it. I can panic if I am with people, just generally internally.

I find it quite sad I am now getting more nervous about lessons than performances...(IMG:style_emoticons/default/dry.gif)

[fluteandbassoon]

Thanks. (IMG:style_emoticons/default/smile.gif) The last one I had was in GCSE Music on Wednesday, that was only mild but I had to play four bars by myself and it set me off. The one before that was worse, as I suppressed the attack for 5 minutes, I came off the stage feeling sick, dizzy with a bad headache and my bearthing went funny. I try to think positively, but it doesn't help, neither does deep breathing. The wierd thing is, I used to enjoy playing in concerts (ensemble and solo).

[nicki_flute]

*nods* The last bad one I had was in December last year, and I was trying to stop the attack because my flute teacher was in the room (it started before she came, and then I had to try and stop it). I got so anxious that I didn't think I'd be able to play as I couldn't breathe. Although I got through the lesson, I was really not with it, and just felt so drained and horrible. My teacher actually said in the next lesson how I seemed unwell in the lesson before.

When did your panic attacks start Ceri?

[fluteandbassoon]

In November, my first band (not to do with LA) practise after what happened after TO. My tuning was out slightly, and I was worried that the band conductor would have a go at me (liek the orchestra conductor), I got really tense and it made it worse.