The "Snowball Effect" of Panic Attacks - Panic Disorders Message Board

fm5 · 10-17-2003, 02:43 PM

I have mentioned that panic attacks are a vicious cyle because you have the symptoms because you panic and then you panic from the symptoms!

I also wanted to mention, what I call the "snowball effect" of panic that intially sets off the long string of panic attacks.

A.) Panic attacks normally (I say normally because in most circumstances this is the way they initiate) start when you are having a major change in your life - a move, a pregnancy, a surgery, etc.

B.) You then start getting anxious (even if on a subconscious level) about the changes going on in your life.

C.) You then start having symptoms of stress.

D.) Because these symptoms are so disturbing (shortness of breath, rapid heart beat, etc.), you then start thinking "I am going to die, I am going to pass out".

E.) This sets your panic even higher into gear, and of course, brings on more disturbing symptoms.

F.) Then you have the thoughts of "I am going to have another panic attack" added onto your already high stress load and other worries.

So, it is definitely what I call a "snowballing effect" that happens.

How do you stop it? By doing a number of things:

Reading everything about this disorder and understanding how it operates.

Going to a psychologist. They can help you sort things out. Panic disorder, in my opinion, is not "psychotic" or "crazy" at all. In fact, I just think it is really really worrying about one's physical symptoms, that's all.

Go to a psychiatrist if you think meds may help.

Do the distracting techniques I have often mentioned. I can't mention them enough because most of the time, they stop panic in its tracks. The distracting techniques are done AS SOON AS YOU start focusing on your physical symptoms. Start counting the tiles on the walls or floors, think of a category (like fruits) and think of fruits beginning with a,b,c,. Do a "find a word puzzle". Do a long mathematical equation. If you mind goes back to your physical symptoms FORCE your mind back onto the distracting technique.

Go to anxiety support meetings.

DO NOT avoid things! This illness will box you into a corner! Try your very best to go out and walk, shop, etc.

If I sound like I am repeating things, sorry. I only do this for any new members reading the threads.

[This message has been edited by fm5 (edited 10-18-2003).]

cattys · 10-17-2003, 06:18 PM

FM5 You are 100 percent right. Everything you said makes absolute sense.

Thanks for sharing.

cattys

gpictures · 10-17-2003, 07:41 PM

fm5-

Your posts have been extremely helpful to me during this period of stress/panic attacks. Recently I was driving to a clients home and felt my usual symptoms worsen and I knew at that moment I must begin to distract my mind. I began to count road signs and look for out-of-state licenses and it de-railed the panic attack that were beginning to manifest. I am grateful for your posts. Keep them coming.

To give you a little background on myself: I am 25 years old and live in Brea, CA. I have suffered from anxiety since I was a little boy and when I was 22 developed severe panic attacks. The panic attacks only surface when there is extreme stress in my life. My recent bout is clearly due to a death in my family, my recent move, and job stress. This time around though I am more prepared and have only been to the Dr. a few times. About a week and a half ago I stopped taking Klonopin altogether. Had only been taking .25 mg as needed for about 2 weeks. I'm feeling some withdrawal effects. Dry mouth, lack of appetite, hot flashes of sorts, and fatigue. Can't wait to be back to my old self again. Thanks for your help.

Jason

fm5 · 10-18-2003, 09:11 AM

I wish I could tell you that I learned all this stuff from a "book", but most of what I am saying comes from personal experience. I truly believe that "you have to walk the walk in order to talk the talk". And sometimes the best counselors are the ones who have gone through what you are going through.

I write on this Board because I want to "give back" what I have learned about panic. I am grateful for my recovery and I KNOW FULL WELL that I could have been housebound because of this illness.

Recently I was driving to a clients home and felt my usual symptoms worsen and I knew at that moment I must begin to distract my mind. I began to count road signs and look for out-of-state licenses and it de-railed the panic attack that were beginning to manifest.

Another thing you can do if you get panic attacks in your car (I used to get them too) is:

Look at the car's license plate in front of you. Make a category such as "names of people or fruits" then think of names or fruits starting with the letters on the license plate(s) in front of you.

Carry a "find a word puzzle" in your glove compartment. These seem to work better than the regular crossword puzzles. If you feel an attack coming on (or you are in the middle of one), pull over to a safe parking area, and do the puzzle. This will help you out of "focusing on your symptoms". Never get frustrated with yourself if you should have the panic attacks, just know this is an illness that takes time to get out of. And, most of all, just keep driving. It is from the continual "plugging along" NO MATTER HOW BAD YOU FEEL that eventually gets you out of this. Because you will eventually gain confidence in yourself that "no, I am not going to have a heart attack or die, because I would have already had one in my previous attacks as I have taken my body already to its limits".

Panic attacks are a lot like being on the beach with a huge wave heading towards you. The more you run from them, the more they knock you down - and pound on you again and again. DIVE AND GO RIGHT THROUGH THEM!

[This message has been edited by fm5 (edited 10-18-2003).]