Help with panic attacks

[Absently]

Hi, I'm going away on holiday in a few days. To get there I'm going on a plane for two hours, but I'm worried about this. I think it's been since the start of this year that I have started to get panic attacks, it generally happens in the night when I'm trying to sleep, but lately (twice now) it's happened just randomly. It usually happens when I find the air isn't ''clean'', like it's humid and stuffy, or hot. I know that generally planes are pretty well air conditioned, but that doesn't stop me from worrying that I'll have a panic attack on board the plane and I can't exactly go for a walk or stick my head out a window like I normally do. Also, I'd really love to go deep sea diving on holiday too, but I think that my panic attacks may cause me from doing this too.

Does anyone know how I could attempt to stop my panic attacks happening while on the plane and abroad? Oh and I'm not one for going to doctors as they generally tell me I'll be fine, when it's clearly not.

[Empired]

First you need to relax by taking slow, deep breaths and maybe counting to four inbetween breathing in and out (to know that they are slow).

Secondly, (I googled this) some people seem to think screaming STOP!!!! really loudly in your head stops your brain from panicking.

Lastly you could think about how many other flights have taken off before and how all of them have arrived safely at their destination so there is no need for yours to be any different.

Maybe you could listen to music during all of this? Your favourite songs or something? I know you aren't allowed to use electrical devices while a plane is taking off and landing, so you could just sing really loudly in your head or something.

Ugh, panic attacks are horrible and I hope this helps!

[Cerys]

I always had panic attacks a few years ago so my doctor put me on tablets which seemed to calm them down quite alot.

Even if you're not one for going to the doctors, panic attacks are quite serious so you really should make a trip there and if they tell you you're fine, explain to them very clearly that you're not. But I really doubt they'd say you're fine!

As BamItsElfie mentioned, breathing exercises are useful.

Just remember, the air on a plane or by going scuba diving won't harm you. Millions of people fly every year and they pretty much always come off the plane fine! If the air on a plane harms you, they would stop flights until it was safe once again - but flights are still going showing air conditions are good x If you feel too hot, just take a few bottles of water with you and maybe a small and held fan

Hope everything gets sorted!

[lawrawrrr]

I know it's really difficult but you just have to try and think, this won't hurt me. The chances of a plane crash is one in 10 million - and you still have an 80% survival rate!! Once you're on the plane, if you feel a little bit iffy, you can take a walk around the plane and most air hosts/hostesses will calm you down if you don't feel well. I once fainted on the plane (so not fun) and they were really nice, sat me down at the back of the plane with water until they were sure I was ok. Take an ipod/some music and a book/magazine you can take your mind off things with.

Anyway about the relaxing thing, as well as the breathing exercises, meditation really helps too - just sit and listen to relaxing music (I have a playlist if you want it), and even if you only have a few minutes I'd suggest http://thequietplaceproject.com/ it's so relaxing.

[Absently]

First you need to relax by taking slow, deep breaths and maybe counting to four inbetween breathing in and out (to know that they are slow).

Secondly, (I googled this) some people seem to think screaming STOP!!!! really loudly in your head stops your brain from panicking.

Lastly you could think about how many other flights have taken off before and how all of them have arrived safely at their destination so there is no need for yours to be any different.

Maybe you could listen to music during all of this? Your favourite songs or something? I know you aren't allowed to use electrical devices while a plane is taking off and landing, so you could just sing really loudly in your head or something.

Ugh, panic attacks are horrible and I hope this helps!

Yeah, I generally try taking deep breaths, but I suppose counting it would be better as it'll just take my mind off it. If that doesn't work, I'll definitely scream in my head at myself, I'll probably look a bit like a freak I'm planning on taking my ipod to listen to music, but it's a bit outdated Thank you!

I always had panic attacks a few years ago so my doctor put me on tablets which seemed to calm them down quite alot.

Even if you're not one for going to the doctors, panic attacks are quite serious so you really should make a trip there and if they tell you you're fine, explain to them very clearly that you're not. But I really doubt they'd say you're fine!

As BamItsElfie mentioned, breathing exercises are useful.

Just remember, the air on a plane or by going scuba diving won't harm you. Millions of people fly every year and they pretty much always come off the plane fine! If the air on a plane harms you, they would stop flights until it was safe once again - but flights are still going showing air conditions are good x If you feel too hot, just take a few bottles of water with you and maybe a small and held fan

Hope everything gets sorted!

To going to the doctor, my problem is I hate taking tablets. Even when in pain, I'll steer away from them and try something else like walking. See, my mum worried me about the scuba diving as she's completely fearless but when she went she started to panic a lot, so I think that's what has began to worry me about all this. I really like the idea of the fan though, I'll try find a little mini one. Thanks a lot!

I know it's really difficult but you just have to try and think, this won't hurt me. The chances of a plane crash is one in 10 million - and you still have an 80% survival rate!! Once you're on the plane, if you feel a little bit iffy, you can take a walk around the plane and most air hosts/hostesses will calm you down if you don't feel well. I once fainted on the plane (so not fun) and they were really nice, sat me down at the back of the plane with water until they were sure I was ok. Take an ipod/some music and a book/magazine you can take your mind off things with.

Anyway about the relaxing thing, as well as the breathing exercises, meditation really helps too - just sit and listen to relaxing music (I have a playlist if you want it), and even if you only have a few minutes I'd suggest http://thequietplaceproject.com/ it's so relaxing.

I hope my plane isn't tiny if I do start panicking or that'll be no good atall. Oo, I like the idea of the playlist anyway!! Thanks

Btw, everyones mentioned being safe on planes, I don't have a fear of planes one bit I've taken plane journeys that are like 9 hours and it was fine, it's just that since I've started having panic attacks, it'd be more about me feeling like I can't breathe.

[Empired]

Btw, everyones mentioned being safe on planes, I don't have a fear of planes one bit I've taken plane journeys that are like 9 hours and it was fine, it's just that since I've started having panic attacks, it'd be more about me feeling like I can't breathe.

I guess that's one thing that's not gonna bother you then

And when I feel like I can't breathe (in lifts and tunnels) I often imagine the walls expanding away from you to make the space wider. Even if you don't have claustrophobia, this helps anyway because you subconsciously breathe more shallowly in smaller spaces

[fefobobo]

you might have a type of asma wich is rare where you get panic attacks when you feel the air isnt there or if the air has something wrong with it. my friend has it and gets a attack 3 times at school a day, so just try and breath slowly when you fee lone is coming on when you are having one think of a happy place and where you want to be to halp over come the breathlessness.

[Eric]

1.)try visualizing something else. try to imagine you're in a very serene and peaceful place like a beautiful island or something that gives you relaxation and peace or picture a calm image, anything that makes you feel calm and relaxing.

2.) try breathing slowly and calmly.

3.) or you can also try breathing into a paper bag (not a plastic bag) for about 10 minutes.

[Stephen]

yeah if you have one on the plane then use the sick bag you normally get to breath into

[Munex]

Everybody has given really good advice. I have MASSIVE panic attacks - it used to be so bad that I couldn't go to school because I would begin collapsing on the street on my way there; my mum had to end up driving me just so I'd go...

Just remember to breath out when doing your deep breathing. Everybody takes deep breaths in but forget to empty their lungs of air, so when you're panicking, it's due to the build-up of CO2 rather than the lack of oxygen! Especially as your attacks are provoked by thinking there is little or 'dirty' air in the room, I can imagine that you should focus on breathing out as well!

Best of luck!