Panic attacks are generally caused by how you improperly process thoughts often in regards to a physical sensation and this often happens during sleep. I would encourage you to look into learning cbt coping strategies. Cbt is great for panic anxiety and depression but you have to do the exercises everyday so it does take a lot of work and self discipline. It is self-help so you can do it on your own if you are willing to work at the exercises like the tea form. I still do the tea form exercise that I learned in the book by sam obitz daily and the thought processes that eliminate panic and anxiety do become ingrained over time but you have to do the tea forms everyday!

Hi!!!
How ya doing?
I know all about anxiety, panic attacks and what not, because I've been suffering from these awful conditions for the last 1o years!!! I've had to endure so many things, so many people disregarding my feelings and my fears, not to mention the horrible feelings that accompany anxiety!!! But let me tell you, you have nothing to worry about because even though it feels bad to have such feelings, and to feel so out of sync, the truth of the matter is that there is help and there are a few things that you can do to help yourself!!! I have to clarify though, that I am not a professional doctor or anything, and so you should take my advice as just advice...if you don't feel better, then it's best that you consult with your Doctor!!!! And if he has to prescribe medication for you, don't be afraid to take them!!! Anyways, the following is an exercise that I practice every night before I go to bed. It helps me go to sleep quickly and it helps me get a good night sleep:

First, lay on your bed. Get yourself all comfy and what not, because you will fall asleep after you're done with this exercise! Make sure that your room is dark and quiet and that you will not be disturbed at all. Okay, once you're settled, close your eyes. Put your hand on your tummy and feel it rise as you breath, and feel it come down as you exhale! During this exercise you are going to focus your attention on your breathing. Feel the air flow through your nostril, and feel it as it leaves your nose! Do this for a couple of minutes!!!

Now to relax you while you're having a panic attack or when you feel upset, angry or depressed, do the following:

Get comfortable and in a quiet place. Take a deep breath to a count of 4, hold it to a count of 7, and breath out to a count of 8. Do this for no longer than 15 minutes. Believe me when you're done, you're going to feel so much better and you will not be that anxious anymore!!! It takes practice and patience, but the breathing exercises do work! They've worked for me, and I'm pretty sure that they will work for you!!!!

Best of luck, and take care!

Breathing exercises will definitely help and anything that helps you relax is good but if you want to eliminate them you need to get at the root of them which is your inaccurate way of thinking and overreacting that sets the panic cycle in motion. Most cbt groups last 12-20 weeks and it is astounding how well that they work in that short of time if you put the effort into the exercises.

Diet. Treatment of anxiety may center on developing general healthy dietary guidelines, in addition to making some key adjustments in your relationship with food.

Dietary recommendations for anxiety include:

* Choose high-quality, organic, hormone- and antibiotic-free “grass-fed” meats.
* Increase your omega-3 essential fatty acids by selecting flax seed, wild-caught salmon, minimal-mercury albacore tuna, fish oil, avocados, and sprouted walnuts.
* Add plenty of dark-green leafy, organic vegetables to your diet.
* Add healthy saturated fats to your diet, such as organic virgin coconut oil.
* Eat complex carbohydrates that digest slowly and gradually increase blood sugar levels, such as asparagus, spinach, sweet potatoes, squash, and raw apples.
* Add nutrient-dense, sprouted nuts and seeds to your diet.
* Choose organic, cage-free eggs.
* Choose dairy items that have live, active cultures (probiotics), such as organic, unpasteurized yogurt and kefir (as long as you’re not allergic to dairy).
* Drink purified water throughout the day.

Foods to AVOID include:

* All stimulants:
o Limited caffeine from coffee, tea, and caffeinated sodas – Caffeine can interfere with healthy sleep patterns, especially when taken in the evening hours.
o Tobacco products – Cigarettes contain over 4,000 chemicals, many of which cause anxiety and disrupt sleep.
o Stimulant drugs – Some over-the-counter and prescription medications may contain caffeine. Side effects of some medications include anxiety, insomnia, and restlessness. If you are taking medications, consult your pharmacist about anxiety as a possible side effect. Also, stimulant recreational drugs or “uppers” such as cocaine increase anxiety and can produce panic attacks.
* Sweetened fruit juices, since they spike blood sugar levels too rapidly – Opt for whole fruit instead to benefit from its healthy fiber.
* Limited intake of fruits that have a high glycemic index such as apricots, raisins, banana, papaya, and mango.
* All products containing refined sugar and artificial sweeteners such as aspartame, Splenda®, etc. Choose a natural sweetener like Xylosweet instead.
* All simple or refined carbohydrates (white bread, pasta, cookies, cakes, crackers, etc.) – Read more about good carbs and bad carbs.
* Alcoholic beverages in excess since they interfere with normal sleep patterns
* Carbonated soft drinks that cause blood pH levels to become acidic
* Bottom crawlers, such as oysters, clams, and lobster, that may contain toxic levels of mercury
* Deep-sea fish such as tuna, mackerel, and swordfish, that may contain toxic levels of mercury. Choose minimal-mercury albacore tuna instead.
* Farm-raised fish that contain PCBs and not enough omega-3 essential fatty acids, due to their land-based diets. Choose wild-caught salmon instead.
* Sodium nitrite found in processed foods such as hot dogs, lunch meats, and bacon
* Monosodium glutamate (MSG) found in many foods as a flavor enhancer
* Hydrogenated or partially hydrogenated oils (trans fats) found in many processed foods, deep-fried foods, fast foods, and junk food – Read more about good fats and bad fats.

Exercise. Regular exercise can help to relieve stress, tension, and anxiety by increasing blood flow to the brain, releasing hormones, stimulating the nervous system, and increasing levels of morphine-like substances found in the body (such as beta-endorphin) that can have a positive effect on mood. Also, expelling your excess negative emotions and adrenaline through physical activity can aid in producing a more relaxed, calm state from which to deal with the issues and conflicts that may be causing your anxiety.

Other tips for anxiety sufferers. If you have “silver” dental fillings, get an evaluation from a mercury-free dentist who specializes in the safe removal of mercury amalgam fillings. Mercury is a neurotoxin that damages and impairs neurotransmitters in the brain and can cause symptoms of anxiety.

If you need help covering the costs of getting your "silver" fillings removed safely, the unapproved advertising spam Foundation may be able to assist you.

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I have tried working the diet and it has seemed to help. I also have been doing LOTS of meditation. That has helped tremendously, teaches you to stay in the moment, worries of yesterday and tomorrow melt away, feel better and better the more I do it.

GOOD LUCK!!!

Cbt is what worked for me as well. If you work at countering your thoughts in the tea form you will start to feel better soon after you get the hang of doing them.

Of course it would be great to get to the bottom of it and discover the cause of your panic attacks. But I can tell you it takes time and some people never find the answer. I never did.
So do look for the cause but in the meantime I'm a big believer in dealing with the symptoms. As you described, panic attacks almost always come along with a racing heart and breathing problems. The circulatory and respiratory systems are closely linked: control your breathing and you control the panic attack.
The problem is that common breathing instructions are usually wrong or inappropriate. During a panic attack is not the right time to learn breathing control. In fact, it can even make it worse.
Check out the Breatheasy System. It's designed to lower blood pressure but all these things are related. It works wonders for panic attacks. Breatheasy is an audio program that combines slow breathing with relaxing music. You do a 15 mintute track once a day. This decreases your general levels of anxiety. You also internalize the breathing method. Then you're prepared for a panic attack. You not only have slow breathing available but it puts you in touch with the deep relaxation you get using the tracks.
But the best thing is that you can even use the program for on-the-spot relief. Just put in a CD or use an mp3 player and it will quickly regulate your breathing, relax you and calm your heart. You'll be back to sleep in no time.

Butterfly have you tried any of our suggestions yet?

How's everything going butterfly blue? I hope you have made some progress.

There must be more positive stories? So come on and join in and share them

Good Motto to follow:

TODAY IS THE DAY YOU WORRIED ABOUT YESTERDAY. One day at a time hold true for many illnesses.

MsSky

Excellent advice MsSky It took me forever to realize this and then when I learned how to counter my thought in a tea form that taught me how to live in the present and get out of that trap of worrying about the future and ruin the present.

I am in total agreement with MsSky and Cece. Cbt and the tea forms are what helped me learn to live in the present and get out of my anxiety cycle of worrying about the past and future and missing out on all the good things in the present because of that horribly bad habit!

Thanks. It's a shame that more people are not aware of cbt.

Actually, I went on my computer to word pad and in large letters I typed out that exact statement and I framed it. I put it in my livingroom where I can see it everday as a reminder. You might want to do that yourself. I really helps to see it in words everyday. I wrote mine in the color Royal Blue. Blue is a relaxing color in all cases.
Glad I was able to help. I am here if I can be of any help. I don't know everything but, enough to get by.

Carrie

Another good one I learned very similar to one above is to lay down on you bed, close you eyes. Relax of course. Then that a nice long easy breath through you nose and then slowly let it out through your lips ( like you were blowing out a candle, only slower) but make sure that the breath you blow out is longer then the one you take in. This will empty you lungs of most of the carbon Dioxide.
Very relaxing indeed and it helps clean out your lungs if you are a smoker too.

Carrie

I had anxiety when I was 12. It's mental, and medicine isn't the answer. I would go to a therapist about it. Get your mind off of it. Watch TV, just don't think about anything bad, and it will soon go away(though it may come back at times). Mine went away after a couple months of just getting my mind off of it. Try doing that. Maybe it can help some. And try thinking that it's all in your mind, like a dream that can't hurt you. Maybe that will help.

Good advice on the breathing. I would avoid distraction as that is only a temporary form of relief but try and learn to counter and eliminate the thoughts instead so they do not return.