How should i calm myself down when i have panic attacks?
I always get panic attacks during the Christmas Concert at my high school. last year i saw stars/hot flashes and tripped offstage. it was so embarrassing! i’m in show choir so i shouldn’t get these problems, right? i can’t get so paniced. i know i’m going to start feeling faint, even when i am relaxed, breathing, and my knees are "unlocked". HELP?? also, a lot of the time i’m not singing, i’m standing there on stage while other choirs sing. total time: 1 hour, 30 minutes.
Negative emotions (like sadness, stress, anger, etc.) causes your Serotonin production to be low; when your Serotonin level is low, you are more prone to getting Anxiety, Panic Attacks, Depression, etc.
Medication like Antidepressants (SSRI – Selective Serotonin Reuptake Inhibitor) helps to boost Serotonin level.
But there are natural ways to do it without medication. There’s this herb called "St John’s Wort" – it is said to be more effective than Prozac. No, it is not for mild depression only and ignore those sayings. In fact, it does help anxiety and panic-attacks as St John’s Wort works like prozac. Other natural ways will be exercise, diet, more exposure to light, etc.
If you’re unable to take St John’s Wort, you can substitute it with Siberian Ginseng or Licorice Herb.
The problem is that, even if your Serotonin is balanced… you have that "learned behavior" in your mind. You need to break that initial cycle to destroy that learned behavior – Cognitive Behavior Therapy (CBT) does this. A technique that you can use without CBT will be Distraction… There are several other techniques to help cope them!
Ok, to use Distraction: Firstly, try to….
Extracted from Source.
rockyd70094′s answer on the blinker is actually my own idea and invention. You can read it up on the resource for more info.
laceyphotography
start humming a fast paced song.
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I have the same problem in front of crowds, I always stare at the person infront of me and mouth the words. If i focus on the person in front i dont notice the people watching me. So they cant hear if i mess up. Im sure there is probably a better way but i figured i would let you know how i handled it.
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um,
maybe try to stand still
and concentrate on taking slow deep breaths and maybe
close ur eyes
and just think calming thoughts
References :
The best thing to do when you feel a panic attack coming on (feel your heart start to race, breathing get heavy), is do the following.
1. Squeeze up tense, every muscle in your body and hold tense for 10 seconds (hold breath too). Then slowely breathe out and untense.
2. Following that do very slow breathing in a set of 5. Breathe in slowely counting to 5. The breathe out slowely counting to 5. 1 – 2 – 3 – 4 – 5. Complete this excersize 5 times.
That should help you get through. Remember as soon as you feel your going to have a panic attack, you need to do the breathing excersizes. Doing the exersizes as soon as possible are the best way of prevention.
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20years of panic attacks
imagine yourself some where else(singing in the shower) and breathe deeply.
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I think your problem is a very simple self control matter. You just need 1% courage and thats all(which no one will make for you).If youre breathing and your knees are "unlocked" it means you dont have mental issues => your problem is more an illusion
Plan b : some actors/performers drink a glass of somethin(alcohol) be4 entering the stage – i dont recommend that (it could become a standard)
References :
Yea it sucks when u have downtime to sit and think. When u feel like your breathing starts to get fast hold your breath for a few. Because hyperventalation is starting. Don’t feel like u r getting enough air when in fact u r getting to much. So by holding ur breath u hold the carbon dixode in and it regulates the breathing. Also a wonderful technique that helps me is observing the attack from the outside in. As u stand there and start gettin a panic attack rate it from one to ten. What happens is that u use the logical part of your brain which has nothing to do with the attacks. It serves as a good distraction. Say ok I’m at a 5. Ok now at a 6. Hold ur breath a few. Ok back to a 5. Now 4. Talk urself back down to one. Also use something called the blinkers. As soon as that first negative thought comes of I can’t breathe or whatever they all start to come. When that first one hits blink ur eyes and picture urself washing that thought away. When u open start with a new positive thought like your mother. If negative continues to come contiune to use the blinkers. I often piture a big stop sign in my head too when I feel them coming on. If u have water handy sip on it. It acts as that iv does if u ever been to the hospital for these attacks. Email me if u need more tips. God Bless.
References :
Anxeity sufferer 7yrs
Casy,how old are you?Well,pray before the concert begins and when you pray be sure to believe that you will receive what you pray for and don’t forget to gve thanks to Him.Then close your eyes and take a deep breath.If there’s a stair near the concert hall,take the first step of the stairs and go down without turning around.I mean go down wihout changing your position.Repeat it for three minutes so that the flow of blood and oxygen of your body will circulate.I usually do this if I’m nervous and it works to me.Hope it will work for you too.Goodluck!!!
References :
take a deep breath!
don’t use your voice, just move your lips like you singing for little while until you get use to it with voice.
think you singing for someone you love or anyone
everyone feels nervous.
good luck!!
References :
Negative emotions (like sadness, stress, anger, etc.) causes your Serotonin production to be low; when your Serotonin level is low, you are more prone to getting Anxiety, Panic Attacks, Depression, etc.
Medication like Antidepressants (SSRI – Selective Serotonin Reuptake Inhibitor) helps to boost Serotonin level.
But there are natural ways to do it without medication. There’s this herb called "St John’s Wort" – it is said to be more effective than Prozac. No, it is not for mild depression only and ignore those sayings. In fact, it does help anxiety and panic-attacks as St John’s Wort works like prozac. Other natural ways will be exercise, diet, more exposure to light, etc.
If you’re unable to take St John’s Wort, you can substitute it with Siberian Ginseng or Licorice Herb.
The problem is that, even if your Serotonin is balanced… you have that "learned behavior" in your mind. You need to break that initial cycle to destroy that learned behavior – Cognitive Behavior Therapy (CBT) does this. A technique that you can use without CBT will be Distraction… There are several other techniques to help cope them!
Ok, to use Distraction: Firstly, try to….
Extracted from Source.
rockyd70094′s answer on the blinker is actually my own idea and invention. You can read it up on the resource for more info.
References :
http://PanicAttackResearch.blogspot.com
My college speech class did wonders for me (some of those General University Requirements do pay off!). Two techniques I learned for such situations are 1) "Damn the Torpedoes!" or put another way "Just Do It!", 2) Put your mind elsewhere or that is do not think about it. Think about what you are doing, like, maybe go over the songs in your head. Roleplaying can help too… imagine you are a world famous singing star and play act it (do not let your thoughts stray to the panicky stuff).
Something more… it is best to go first or near last, for me, because it is when you are given time to work yourself up that is the problem. When you have to wait a long time (again for me anyhow), I go thru the peak of stress which is very tiring, and often by the time the event happens… I am wore out with worrying and back to the two techniques suggested… Don’t Think About It Just Do It (DTAIJDI? naw that doesn’t sound right, LOL) Good luck and have fun!
References :
http://elevatedmental.com/panic_attacks.html
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