How can I? - Panic Disorders Message Board

jasmine30 · 06-17-2003, 03:35 PM

Hey its me again

OK I realize I make my Anxiety/Panic worse by fighting..EX:When Im out or in a vehicle I fight my breathing(forced Hyperventilation)I wrap myself up and absorb into the fear and my thoughts.

How can I slow down my thoughts that are negative and replace them with calm soothing positive thoughts?How can I make myself NOT fight breathing?

I honestly dont know what it is with me,but most all time when I get in a vehicle I automatically begin to fight for air.Sometimes it leads to higher levels of Anxiety and even Panic.How on earth can I stop this???

Its habitual and ever constant!!!

kikyo · 06-17-2003, 03:58 PM

Hey chica, I totally here ya on that~! I've answered questions similar to this.. on how I personally take my mind off of my breathing. But never has it been the question of how to while in the car or other instances where it's a little hard to lie down and watch TV or something. I have a HUGE fear of driving, or even being a passenger, especially on the highway. Sometimes I try to just stare at my feet or roll down the window and let the air blow on my forehead and keep my eyes closed. Reading could help, but I usually get carsick if I read. Music helps too, just anything to focus your mind on something else other than the fact that you're on the road and in a car.
Anything to keep your mind off of your breathing is a step closer to helping yourself, indeed.

JDexter · 06-17-2003, 04:11 PM

I have a little trick I use while I am driving when panic starts to set in, though I don't know how to explain it. It might work for you too.

I strum the 4 fingers on my left hand alternatly against my left thumb, starting with the pointer and work down to the pinky and back up again. Sort of like strumming your fingers on a table, except against your thumb. Then I will pinch the thumb and pointer together tightly around the sterring wheel and tug ******dly to make sure the grip is still strong. If I am passenger I will try to pull apart the left pointer/thumb with my right pointer.

I started doing this after a trip I made to the emergency room when I thought I was having a heart attack and the ER doctor had me do that exercise to see if I still had dexterity and strength on my left side. So I figure if I can do the exercise, I must not be in bad shape, so I feel better right away.

Remember, it's done with the left hand (Though on occasion I have done it with both simultaneously to just take my mind off of things)

Hope it helps, I would be interested to know if it does.

JDexter

JDexter · 06-17-2003, 04:12 PM

[Ooops, double post, sorry]

[This message has been edited by JDexter (edited 06-17-2003).]

quincy · 06-17-2003, 09:28 PM

JDexter,

That's a perfect suggestion! If the mind is busy on something that's tangible, it doesn't focus on the other stuff....except if you're driving, you have to focus on that too!! ;-)

Once down the path of irrational thoughts....it's hard to stop. Anything to break the pattern should work. The statement...."if I can do the exercise, I must not be in bad shape" can lead to "I'm doing fine, let's see what else I can do"...or anything else to break the patternn.

I don't get anxiety while driving.....driving actually can help me when I'm anxious. I love driving.

I have done cognitive behavioural therapy, and I'm now also on Effexor XR for depression. Anxiety attacks have diminished immensely and I can end them within 30 seconds. They still come in a flash periodically -- just out of the blue from an odour, sound, song, whatever...weird and totally unexpected.

I will remember your suggestion. The trick would be to be cognitively start the finger motions and not to do it while being in a panic.

Thanks for the suggestion. It may come in handy for me.

Best to you,
quincy