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

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.

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.

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

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

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.

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.

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.

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.

[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

P.S how can you do many quotes?!

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

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...

Thanks. 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).

*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?

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.

Sounds like TO has meant your brain is now hypersensitive to performing situations...

I'll send reiki! I haven't sent anyone it in ages! (It doesn't cure them, but I think it works!)

Try Tai chi or yoga to calm your mind. Tidy your room. Untidy surroundings lead to an untidy mind, which can lead to feelings of panic. Can't remember who told me that, but I think it makes sense.

*makes mental note*
i don't think i've had panic attacks before, but i have felt unable to breathe properly sometimes - mainly when i have to go and talk to teachers. it's nothing major, but taking deep breaths and looking at the situation in perspective works really well - i seem to view it as something scary, despite the fact that i get on really well with the teachers in question . looking at it as something much smaller helps a lot.

That is what I think is the cause. Especially when playing bassoon and sometimes playing flute please could you send me some reiki?

Having a panic attack or attack of nerves before performing to an audience is the Body's self defense mechanism kicking into overdrive and even telling you hey look, this is a weird situation that I feel uncomfortable with. I guess professional performers have to try to overcome this if they want to have any career. I recently sat my Grade 8 Exam and my whole system just went into an involuntary state of anxiety and nervousness which fortunately I managed to convert into positive playing, simply by telling myself off and giving myself an imaginary slap across the face! Panic attacks are something totally different. You feel you cant cope with or face every day events and you can have a rush/wave of fear come over you which can then bring on palpitations, butterflies, sweating and difficulty breathing. Not nice when it happens! This usually happens when you are in high stress situations or come out of or are experiencing a traumatic event. Sometimes I think the brain just has moments of "self-awareness" at the magnitude of the daily tasks ahead of it and the very nature of just being alive. After all, the brain is working hard just to keep us doing those daily things that we all take for granted. At some point, when it is overloaded with too much, or reaches a milestone moment in life, something has to give.

Gae

[quote name='elmo' date='Feb 25 2006, 05:40 PM' post='270959']
[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.

[/quote]


Well, I think you might actually be mixing up beta blockers with other anxieletics. Have you taken either elmo? Beta blockers are not miracle cures, but they're non-addictive, and you do NOT get withdrawal effects. I've dealt with severe paralysing panic, both my own, and my clients' when I used to practice. Deep breathing, meditation, etc all sounds fine, but unless you're very skilled at it, it's not going to work in the face of crippling panic. It might work applied BEFORE the panic sets in, but once an attack has started it will not help an unskilled person. (And I'm a buddhist, so I'm not dissing meditation, I'm just saying it has its limitations, and I'm speaking from a lot of personal experience!)


By the way ceri, if you can get in to see a reiki practitioner, a day or two before a performance, I reckon you'd find that helpful. It can be so deeply relaxing. Alternately perhaps a reflexologist (gentle not hard method) or even a good masseuse.

In the long term, meditation or deep relaxation strategies can help. But they need to be practised regularly - just having a go when you're facing down a panic won't help, and can make it worse (focusing in on breathing while you're having trouble breathing can increase tension, which in turn can intensify that feeling of having to fight for breath).

And I forgot to address elmo's 'what if you can't move' query: well, that's what progressive muscle relaxation was developed for. If you / ceri don't know how to do pmr, I'd be happy to give a full explanation.

Yeah I'll send you some reiki- I'll send you some later tonight if that's ok?

I have been on Beta Blockers, and decided they weren't working, and made my asthma worse. So I came off them really slowly and after not taking them for 3 days I had 4 days in bed after a big panic attack.

Was the last bit sarcasm? Coz if it wasn't, what is pmr and how will it/could it help?

They're contraindicated for asthmatics - your doctor should have known that, really (though perhaps they had something else in mind, I don't know). It's more likely that your 'after effects' related to the interaction with your asthma, than to the medication itself.


No, there was nothing sarcastic at all in my post - I'm not sure how you could possibly read it as sarcastic. PMR = progressive muscle relaxation. I'd just referred to it, in the sentence immediately before, and didn't think that the abbreviation would cause confusion. Apologies.

He told me that I had to monitor asthma, but whatever it was after i stopped taking them wasn't astham related - felt different.

I didn't misunderstand the abreviation, I'm now just curious as to what it is. I was just checking th sarcasm, because sometimes I misread people online. If it works, I'll try it, I'm running out of solutions by myself

I would guess, if you've been treated for anxiety related probs, you've probably been shown the technique before - but basically it involves tensing and relaxing muscle groups through the body, focusing on the sensation of the muscles as you do it. In a seated position, starting with your feet, tense your toes, hold the tension, feeling it for a count of 3 (or so) then relax, noticing the difference between the tense and relaxed state. Repeat. Then point your toes as hard as you can, then relax, again feeling the difference between the tense and relaxed state. Draw your toes upwards towards your shins, (relax after each tightening, and repeat 2 or 3 times), then tighten your calves, then your thighs (pressing your feet against the floor tends to work well for that), your buttocks (squeeze them together, your stomach muscles, make your hands into fists, creating tension in your arms, then your back by pressing your elbows to the back of your chair. Shrug your shoulders - high towards your ears, then drop. Drop your head forwards, then backwards. To the middle, and then (carefully!) to the side (imagine your ear falling to your shoulder) and then the other side. Then screw your face up like you've tasted a lemon, then open your mouth wide in a yawn.

The effect of this is to a) distract you from the feelings of panic, by taking you into different parts of your body (not your chest with the breathing), and to let some of that nervous energy generated in the flight / fight response of your body be used and redirected.

Another really good visualisation based relaxation technique is to imagine that you're lying under a tree, with your head in the shade, and your body in the sun. Then imagine the sun is warming your body from your toes upwards. Feel the warmth of the sun on your skin, warming and relaxing, moving in the spaces between the muscles and the bones, easing any tension. Again, move up your body in very small visualised movements - just like a nice warm spreading sensation. Your forehead should be visualised as cool.

If you're going to the Leicester concert, I wouldn't mind showing you. I haven't taught it to anyone for a while, but I used to be pretty good at it... lol.

Never been told anything like that, so thanks I can't go to the liecestershire concert, but it was still helpful anyway.

You could show me at the Leicestershire concert, Meerkat

sure, lol. I could do a group relaxation session...

Elmo, if you do a search on google, I'm sure you'll find sites about progressive muscle relaxation. It's good if you can't get exercise, but can feel an attack coming on. It's not perfect, but then what is when dealing with panic? Sometimes, if it's going to happen, it's just going to happen, and I think as I said much earlier, sometimes just accepting the attack is coming, and not fighting it too much can be the difference between a mild and a severe one.

I got the can't breathe feeling again yesterday....wasn't too bad though, thankfully.

Nicki, if we can find somewhere quiet, I'd be really happy to do some relaxation work with you. I'm sorry you're having trouble with the breathing again. It really is distressing, and there's something about panic attacks that I find people just don't really understand or fully empathise with. As if you should just kind of pull yourself together, and it would all be ok.

Thankfully, it only lasted a couple of minutes, and wasn't that bad. The first time it happened, I was performing on stage at Symphony Hall in Birmingham. Not good. Weirdly, I am fine before I perform, but I get anxious about anything really easily.

Regards Leicester, I will be there from very early on as I am 1/2 organising it. I am going to send you a PM

Meerkat, I am interested in this PMR, as it sounds like it could help.

I think i might have panic attacks. Sometimes my heart will start beating REALLY fast, way faster than it should even with nerves, I'll feel hot and flushed and my breathing becomes quick like I can't catch my breath. My throat also tightens up and sometimes I even have trouble swallowing. This happens a lot on its own without the other symptoms. It only lasts for a few seconds to a minute usually which is why I never really thought about it but after reading this it seems like I may be having mild panic attacks. Thoughts?

This is what happens to me...apart from last time it happened it was about 10 minutes. Sometimes it does happen for a few seconds though. Does it happen in similar situations?

I have a friend who recently developed claustrophobia and she deals with being in small spaces (when she has to be in them) by doing deep breaths and talking to someone about something totally unrelated. she also carries a bottle of water and takes sips from it. maybe this would help with dealing with panic attacks.

You're right it does work for small panic attacks, it's a distraction. Doesn't all together stop what's coming though. She also has an advantage in that she knows exactly what triggers things

I've had panic attacks for a long time, although they are getting better and more controlled recently.

The symptoms with me are horrible. I feel really nauseous, Like I'm going to throw up, my hands shake, I feel hot and basically just need to get AWAY from wherever I am - and get to "safety" which usually means home.

Before my Grade 4 singing exam I felt so ill that I couldn't drive myself to the exam and asked my boyfriend to take me. Halfway there I felt so sick and ill I actually told him to turn round and take me home - he refused and I'm glad he did because I wouldn't have done my exam and would have felt so bad about that!

With me they are exacerbated by stress, tiredness, not having enough to eat etc - anything thats going to make me feel low.

The other thing I have to be really careful of is CAFFEINE!! Its brings on horrendous panick attacks for me! I'm not too bad with tea, or SMALL amounts of cola, but coffee is a total no-no. Even Frappucinos and things like that. Last time I had one of them I felt so ill I spent the afternoon in bed!!! If you drink a lot of caffeine, try to cut down on it. Caffeine speeds up your metabolism and heart rate, which is similar to what happens with a panic attacks so I guess the extra kick to your system can start the symptoms of panic.

Some GP's will prescribe medication such as Seroxat but be really careful - once you're taking it, its really hard to come off because of the withdrawal effects. If you can find your own way to cope with panic attacks, you'll be much better. I always find it helps to have someone with me when doing something that scares me - someone I can trust to "take control" when I get panicky and silly and start saying things like "I can't do my exam, take me home". I feel so helpless and out of control that it helps to have someone there to make sure I don't do something stupid (like miss my exam) which I would regret later!