Can I cure panic disorder without meds
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I've been having panic attacks and agoraphobia For several years, it's really bad at the min the doctor gave me more anti depressants last night, took 1 never felt so ill , panic attack after panic attack, has anyone got thru this without meds,
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jmcg2014 dawnA
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shameem74 Guest
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BellaLuna dawnA
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Yes it is entirely possible to overcome this without medication, for some people medication is a godsend and provides the ability to ease symptoms so that recovery can be worked on usually with therapy like CBT but not everyone suits or can even stand medication.
I myself take some that unfortunately no longer helps me but is hard to come off, I will spare you the details of my plans to taper it but over the years I have become increasingly terrified of new medications.
Recently I have suffered a major breakdown, the panic is intense, going out almost impossible and of course the GP offered new medication but personally I am too scared to take it.
So what do we do? Well we have to fight for therapy, CBT is best, if you are in the UK though waiting lists can be long if going private isn't an option.
So to get relief until therapy starts first we need to become our own therapists, you know that what you fear the most is actually fear itself, it's a vicious circle because the fear comes,it brings the panic and we feel more fear so our suffering is prolonged.
Today I have felt repeated episodes of panic and shut down every one of them, I did that by stopping the fight, I did not fight the panic, I allowed it, I embraced it and did that knowing that panic could not harm me.
I am far from cured, it takes time to break that circle but you can break it, you wont do it though until you accept it and float through it, stop resisting panic and it gets bored in the end and wears itself thin.
Now about going out, I know that fear, it keeps me awake at night and jolts me early in the mornings but I will give you some examples of my own self help techniques.
Yesterday I was in the supermarket, my anxiety hates the place and countless times I have hyperventilated and had to leave but yesterday as soon as that fear hit me instead of leaving I stayed, I repeated in my mind 'stay' and safe' and I did not need to leave, in fact I bought a lotto ticket on the way out rather than dashing off.
Then my husband offered to buy me new clothes, oh dear god how would I go into the shop never mind actually look at the clothes? So I slowly took those steps thinking 'I can', at first it was horrid but I made myself stay, clothes started to catch my interest, note the word interest, anxiety hates that, it dies with feelings of interest and enjoyment, I didn't just stay, I chose 4 items, explained my anxious predicament to the staff and they allowed my husband into the changing room, I tried on clothes, I swapped clothes and I realised as my husband paid that I was chatting and smiling to the staff.
Remember I said about time? Well one success wont be the cure, you improve with time but don't be disheartened by that, every step you take no matter how difficult is a step towards healing but you must be patient.
In the evening my anxiety had returned, my husband grabbed the car keys, told me to wash my face as I had been crying and we set off to another shop, the panic began as soon as we pulled off the drive, hard, fast panic andevery inch of mewanted to go home but I didn't and 5 minutes later I was in that shop and my anxiety had reduced.
You don't fight it, you accept it and it will die in time, this is not my first breakdown and every time it's the same, the more I fight it off and run from it the worse I feel but then I stop fighting and slowly,slowly it gets better.
It doesn't matter if you try and fail, it only matters that you tried because one day you will not fail and so starts your recovery.
Do it in small steps, if you are housebound go simply to the front door, take a step out, breathe deeply and go back in,if you can manage some kind of journey, perhaps even with a safe person do it even if that panic is there, don't worry if you feel scared, don't allow that to upset you, accept that fear, it will one day pass and the reward for your efforts will be worth every second of that anxiety you felt.
Do not set up expectations, they add pressure which in turn adds guilt if you can't do it, trying is what counts so don't expect too much from yourself, slow and steady really does win the race with this.
I will tell you something, as I sat to type this I was overwhelmed by panic, it is now gone, that is because I was interested and engaged in what I was writing and for a while was able to stop 'checking in' on how I felt, you have to engage yourself in other thoughts and this stops you from concentrating on your anxiety and panic, it's a distraction.
I will panic tonight, I will panic in the morning but I keep telling myself I can do this, I accept my feelings but I can still do it, after all no matter how I felt yesterday or for days before that,I survived, I did it and so I have evidence that I can do it and you can too.
Take care xx
lattifa7777 BellaLuna
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Xx
BellaLuna lattifa7777
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The fear and anxiety is real but it can't hurt you, don't fight it by thinking 'I must feel better', instead think 'this is how I feel but let's allow it and say it doesn't matter too much'.
Write a list of activities to do at home, simple things are fine, have you seen the adult colouring books? They are very good for relaxation and distraction, gradually the fear will die, it might feel like it wont but it will, remember though it's time and that can be the hardest part because we want relief now but walking through a storm rather than avoiding it is the only way out xx
carole28488 dawnA
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nik07 dawnA
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I've had panic attacks since 6 months now. At first i was having the attack everyday but then i switched to a healthy diet and also exercises ( jogging + gym ) and it really helps.
I reduced drastically my intake of alcoholic drinks and smoking. I lead a much healthier life and the panic attacks have greatly reduced ( about 1 attack in 2 months). However, i still have the dizzy feeling or light headedness but the other symptoms like sweat, palpitations or shaking is practically gone.
Also, you need postive things and stay with happy people! Doing positive things, laughing , exercise , healthy diets , these will increase the level of serotonin and beleive me, you will feel much more better.
I have not taken any meds till now and i want to go through this without the meds and its side effects.
Doing breathing exercises during the attack also helps greatly , the important thing is to inhale through nose , hold , and exhale through mouth. Focus on the breathing :-)
Im doing much better than 6 months ago but im still fighting this without meds and i hope to succeed!
Any tips for the dizzy feeling anyone?