What are the best methods of dealing with panic attacks and O.C.D?
I have suffered from o.c.d, panic attacks, anxiety and phobias for all of my adult life-I am 42.
It has been worse since I stopped smoking 9 months ago but I have dealt with that in a seperate question.
What are the best methods of treating these things? Which drugs/therapies/treatments are most successful. I have tried so many things-I am at the end of my tether!
I have OCD also. The thing that is helping me the most (i’ve gone through a huge change and improvement) is medication, therapy, and counseling. I take Zoloft, prescribed to me by a doctor. This helps both my depression and OCD. My counselor is helping me learn ways to fight off the thoughts in OCD, how to fight ‘Mr. Bad’ as I call my OCD. Give a name for your OCD, maybe someone you dislike. It’s what my counselor told me to do. It gives you a face to fight. Also, think of seeing a therapist or psychiatrist. Personally, I like my counselor better. Hope I helped, and good luck.
Ask this question on this web site. You’ll get a lot of answers and they are very good. http://www.panicsurvivor.com. Good luck.
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I have OCD also. The thing that is helping me the most (i’ve gone through a huge change and improvement) is medication, therapy, and counseling. I take Zoloft, prescribed to me by a doctor. This helps both my depression and OCD. My counselor is helping me learn ways to fight off the thoughts in OCD, how to fight ‘Mr. Bad’ as I call my OCD. Give a name for your OCD, maybe someone you dislike. It’s what my counselor told me to do. It gives you a face to fight. Also, think of seeing a therapist or psychiatrist. Personally, I like my counselor better. Hope I helped, and good luck.
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my experiences.
I am a psychology student and I have just written an essay on this subject!! Apparently for OCD the best therapy is known as exposure and response prevention (ERP). It uses techniques derived from CBT to help clients control their obsessions and compulsions!! Research as found that is more effective than drug treatments. However if you have depression too it is not as effective!! Speak to your doctor about this therapy!! And see if it availble in your area!! It won’t get rid of your OCD entirely but apparently it reduces symptoms by up to about 90% thus allowing sufferers to lead near nomal lives!! Basically the obsessions and compulsions are dramatically reduced!!
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try alternative medicine and meditation.
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Hello Spanish. Concerning drugs the best is to do a combination of anti-anxiety with an antiseizure medicine. For example Prozac and Rivotril. The key with panic attacks is not to be fearful of a next panic attack. If you are afraid of a panic attack it will come. If you are not afraid it should not come the second time. It is so important that once you get one you start breathing and breathing. It is important that you go to a doctor to get treated he will prescribe the medicine that is best for you. Remember that all these illnesses (anxiety, panic attacks) are caused by an imbalance in brain neurotrasmiters. I suffered from panic attacks and now I am fine. Argentox2@yahoo.com.
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Well, if you tried everything else the only thing left to do is…. PANIC!
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I also have OCD. I was on Paxil for about 4 years, and it greatly reduced my symptoms. My type of OCD is mainly obsessions. Okay, here’s the science behind it: OCD patients are similar to depressed patients in that their serotonin levels seem to be reduced based on studies. SSRI anti-depressants <Paxil, Prozac, Wellbutrin, etc.> have been observed to reduce the occurance of obsessive thoughts/behaviors by increasing available serotonin in the brain. As in any anxiety disorder, whatever the cause <stimulus>, the main problem is the anxiety one experiences when exposed to the stimulus. Higher levels of serotonin work to relax the nervous system during times of stress and anxiety, such as during a panic attack or elevated states of anxiety, such as a phobic reaction.
As for psychological treatment, the most common approaches are Cognitive therapy and Exposure therapy. C.T. involves changing behaviors, such as refusing to wash your hands after you touch something <for compulsive washers>. E.T. involves exposing you to a stimulus for extended periods of time until you no longer have a negative response <i.e., if someone was scared of dogs, they might be placed near a dog for short periods, then work their way up to longer periods, begin to pet them, until they’re not scared of them anymore>.
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First, try living a very ‘regulated life’ … do exactly the ‘same thing’ at exactly the ‘same time’ every day as much as possible.
Second, if you haven’t done this, you should see a ‘mental health professional for a ‘full evaluation’ … this is usually a ‘two hour interview’ plus a ‘written test’ like the MMPI. You may actually have PTSD, which has the things you’ve listed as ‘symptoms’ that can be sucessfully treated by a ‘trained PTSD specialist.’
Third, when you know you are going to have to ‘do something’ that will cause you to have a ‘panic attack’ or a ‘phobia’ or ‘anxiety’ or ‘symptoms of OCD you should ‘prepare yourself’ before those symptoms start … I’m a Catholic, so I ‘cross myself’ and say a silent prayer, but you can do ANYTHING (unobtrusive) with one hand, and say ‘anything reassuring’ to yourself, silently.
Fourth, REMEMBER that these ‘things’ are only ‘symptoms of a medical disease’ and are not ‘YOU’ … believe it or not, sometimes it’s just that ‘thought’ that makes it ‘easier’ to get through the ‘episodes’ you now have.
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I’m a psychologist, and I also have ‘extreme PTSD’ … but I’ve been ‘successfully treated’ and now no one ‘knows’ about the PTSD unless I ‘tell them I have it.’
Many of the above answers are good. Cognitive Behaviour Therapy is the mainstay of treatment, and usually involves ERP (as described by Fretting Not) in combination with teaching relaxation techniques which may include meditation.
Some drug therapies can also be helpful. SSRIs such as Paxil or Zoloft can be used, as can a number of other antidepressants. I would generally advise against the use of benzodiazepines such as Valium, Xanax or Rivotril. The risk of dependence is very high, and the withdrawal syndrome can produce a severe exacerbation of the panic and anxiety symptoms you were originally trying to treat. I gather many doctors in the US are much more relaxed about these drugs than we are in Australia.
I would suggest starting with a psychologist skilled in CBT, and go from there.
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You can try EFT (Emotional Freedom Techniques) It is a painless, Drug Free, Self Help and Cost Free technique developed to help all Phobias, Pain and Emotional disturbances in anyone.
Go to http://www.emofree.com for full details, you can download for free a beginners starter manual showing all points you need to know for immediate relief.
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I have tried Crystal therpay successfully for panick attacks.
I used a crystal called SODALITE,which I place on my solar plexus (or wherever you get them) & they’re gone in a little while!I swear it works.
But remember crystals need to be cleansed every once in a while as they absorb negative energy, either by placing in moonlight or under running water or for a more thoughtough cleanisng I out them in brown rice for 24 hours which ucan eat after.You can buy them in specalised shops or from Ebay. I’ve got a piece which I wear around my neck & since then they’re almost completely gone!
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Anxiety
Anxiety is the body’s natural reaction to stress. Everyone feels anxious at certain times of danger or in worrying situations. In some circumstances anxiety is useful. It prepares you for action and enables you to respond quickly if necessary. Moderate amounts of anxiety can improve your performance. However when it interferes with everyday life, e.g. it may occur too frequently, in the wrong situations, or the symptoms become too strong so that they stop you from doing things you want.
There is usually a combination of causes why anxiety may become more difficult to control. If you are under a lot of stress you may be more vulnerable to anxiety. Some people are more sensitive to stress than others and they may feel anxious more quickly or take a longer time to calm down. Some people learn from early experiences how to get anxious and how to worry, e.g. if we saw our parents being anxious in situations as children. In these circumstances we learn to be anxious when there is no real danger. This occurs by us misinterpreting events as stressful when they are not. The body has no way of knowing this. It relies on our brain telling our bodies whether a stressful situation is real or not. When a person begins to get anxious, his thoughts will affect whether we continue to feel anxious or whether we begin to relax.
Increased anxiety can be very difficult to deal with and we may end up resorting to unhealthy coping mechanisms e.g. increased alcohol use, overeating avoiding situations. These coping methods do not allow us to relearn how to control anxiety and can actually maintain or even make it worse. In the long term we may feel depressed, lonely because we are unable to face any difficult situation.
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What can we do to cope with anxiety?
We need to recognise how anxiety affects us and understand how anxiety is maintained. We then need to learn new ways of dealing with:
Physical Symptoms : i.e. bodily sensations
Behaviour : i.e. what we do when we are anxious.
Thoughts : i.e. what we think and tell ourselves when we are feeling anxious.
We have to work on all the above in order to learn to control our anxiety.
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The Physical Symptoms of Anxiety
When we feel anxious a chain of automatic events occurs in our bodies which prepares us for action. This reaction is called the Flight or Fight response i.e. either to run away from the danger or to stand and fight it.
The reaction consists of the brain sending a message to pump a hormone called adrenalin into the blood stream and muscles of the arms and legs. The heart beats faster as it works harder to pump the blood and adrenalin around the body and this can cause palpitations and increased blood pressure. We breathe more quickly as the lungs are having to work harder, we generate more heat so our skin looks red and we sweat more to cool down. Our muscles become more tense causing aching muscles and tiredness, our mouth becomes dry and there may be difficulty in swallowing. Our digestion slows down as the blood is diverted away from the stomach to the large muscles and this may cause sickness, indigestion, butterflies. The body needs to be as light as possible so it gets rid of waste products causing the need to go to the toilet. The release of adrenaline and increased blood pressure causes headaches and dizziness.
When this chain of events occurs in everyday situations it can be very frightening. Often, when people feel anxious a lot of the time they begin to worry about the symptoms themselves and believe that they may be dying or developing a serious illness. This means that we get more anxious and the symptoms feel worse setting up a vicious cycle. It is important to remember that symptoms are natural and not harmful and that the body will gradually slow down and the symptoms will go. You can learn to have more control of these symptoms through relaxation.
Choose somewhere quiet, where you won’t be disturbed. Make sure you are warm and comfortable. Allow yourself to completely relax all the muscles in your body. Clench and unclench all the muscles starting from your toes and working your way up while breathing deeply and slowly. At the same time try to create a relaxing picture in your mind – lying on the beach, walking through the countryside, whatever works for you. Try to keep that image in your mind while you relax your whole body. Try and build this into your daily routine – take time out to relax and let go of your worries and fears.
Behavioural Consequences of Anxiety
The most common behavioural consequence when we feel anxious is avoiding situations which makes us feel anxious – this may be being in a room with lots of people, going into crowded shops, standing in queues, going into a lift. Sometimes people try and cope in other ways, drinking, drugs, or violence and sometimes by developing obsessional behavioural patterns e.g. over washing, checking and rechecking things. In reality the only way to overcome and lessen anxiety is to meet it and try and stay in the situation a bit longer each time.
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How to Control our Thoughts
Anticipating Anxiety – sometimes we worry about something that hasn’t happened. Sometimes we can become anxious just thinking about some future task or event and this can become unpleasant and we end up avoiding the situation. We may tell ourselves:
I know I will feel terrible when I go out/do this, I can’t.
People will look at me, laugh at me when I do this.
Something bad will happen if don’t do this.
I always have to have a drink before I can do this.
I know it will go wrong as it always does.
Notice that a lot of the words being used are very definite and rigid, e.g. will, have to, always, can’t – these words encourage us to look negatively at a situation and do not allow for any hope or possibility of change.
Remember we have a choice, although we may not be able to change a situation, we can change how we look at it. One view can create a low mood or anxiety while another may make us feel great and more encouraged.
Suggestions : Avoid always, ever, must, should, have to, never, can’t etc.
Try : maybe, possibility, hopefully, sometimes, perhaps etc.
Thoughts : can play an important part in keeping anxiety going or even making it worse. If you forget that it is only anxiety and start thinking I am going to have a heart attack, or collapse, then this is likely to increase the level of anxiety.
Challenge : these or any other negative thoughts you have by choosing other possible, less upsetting view points and give yourself time to begin breathing exercise, relaxation, distraction methods. Remember to give yourself credit for all that you do no matter how small it seems, in this way you can encourage yourself to continue to stay in the situation a bit longer try things you have avoided a little at a time and give yourself the support you need to practice all you have learned.
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Distraction Techniques
The principle ideas behind distraction in anxiety control are:
It is very difficult to concentrate on two things at once.
Relaxation and anxiety are incompatible i.e. you cannot be both relaxed and anxious at the same time.
This means that if we learn to stop concentrating on being anxious and begin to concentrate on something else a more relaxed state will begin to replace the anxious one.
We need to learn to distract our thoughts. Often it is what we are thinking which causes anxiety, help keep it going or makes it worse.
Recognition : Become aware of your thoughts. Write down some of the thoughts you have experienced before, during and after anxious times.
Thought Stopping : Every time you recognise a thought which is unhelpful say STOP to yourself. You can combine this with pinging a rubber band around your wrist or pinching yourself which can help change the direction of your thoughts.
Positive Imagery : Try to think about something else other than the physical symptoms or worrying that we will become anxious. Practice concentrating on a pleasant past experience, really focus on this in detail.
Some questions you can ask yourself to keep your mind on this:
What was the weather like?
Where did it happen?
Who was there?
What were they wearing?
Exactly what did everyone say or do?
How did I feel?
What did I like about it?
Mental Games : Doing puzzles, crosswords, word games, reciting a poem, singing a song, counting backwards from 100, are all useful distraction exercises.
External Focus : Concentrating on a specific detail of the world around you, for example, making words out of number plates of cars or guessing what people do for a living. Focusing on the outside world will prevent you thinking about what is going on inside.
Challenge Thoughts : Every time we notice that our thoughts are upsetting or negative, think up a more positive alternative, talk to yourself in a positive way and give yourself encouragement.
Relaxation : Listen to some music or a relaxation tape, if you have a walkman you can do this anywhere. You can use whatever method of relaxation that works for you to help you to switch off the worrying thoughts. As with most techniques it may take a while to get used to them. It is important to practice these techniques so that you feel comfortable with them.
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Resources: West Lambeth Community Care Trust
If you find yourself constantly worrying about things which are coming up in the future, try and remember that all the worry in the world won’t change anything. You are wasting energy and time worrying when that energy and time could be used to go out and enjoy yourself. When you start worrying about something try and train yourself to say ‘I’m not going to worry about this now and I will deal with it when the time comes’.
If you are a worrier and find that you are continually getting anxious about things and this is preventing you from getting on with your work or other things you need to do, some people find that it can work if you allow yourself a worry hour. Choose a time each day (say 6pm-7pm) which you designate as your worry hour. During that time you allow yourself to think about all the things which are worrying you. However if during the day you find you start worrying about something say to yourself ‘no, I’m not going to think about that now, I’ll think about that later in myworry hour’. This can be effective in stopping you from spending the whole day worrying about things – when your worry hour is over as soon as an anxious thought comes into your mind tell yourself you will think about that in your worry hour the next day. This is giving yourself permission to worry about things but only in a set time – You may find that by doing this technique for a while that you find it helps you to be less anxious and to worry less and that the anxiety should not affect your whole day and evening.
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Some organisations which may be useful to you
SupportLine: Confidential Telephone Helpline 020 8554 9004, email info@supportline.org.uk – Also keeps details of other agencies, support groups and counsellors throughout the UK.
Depression Support Group Association: 020 7328 8391, http://www.depressionalternatives.co.uk – Groups in London convened by professional counsellors/psychotherapists. Meet in friendly, social environment and offer members route to a more fulfilling life, develop self esteem and confidence and learn how their emotional needs can be more fully met. Fees £15 per week, concessions students and unemployed. Also runs shyness and social anxiety programme and personal relationships programme, men’s group to strengthen men’s sense of themselves. Also individual therapy.
Destigmatize: 0870 126 4872, http://www.destigmatize.org.uk – Telephone helpline service available in Punjabi, Hindi, and Urdu. Working in conjunction with National Phobics Society providing information and support to sufferers of anxiety, mainly for the Asian population. Multilingual website, message board, factsheets, information, support.
First Steps to Freedom: 0845 120 2916, email first.steps@btconnect.com, http://www.first-steps.org – Helpline for anyone experiencing general anxiety, phobias, panic attacks, obsessive compulsive disorders, etc. Offers counselling, listening, advice and information. Provides leaflets, relaxation tapes and videos, telephone self help groups, telephone befriending and newsletters.
Rural Stress Information Network: 02476 412916 – Advice, information and support for people living in rural areas who suffer from stress.
Unwind Pain and Stress Management: 0191 384 2056 – To provide information and self help programmes to enable sufferers to gain control over their own particular situation. Publishes books, self help programmes, relaxation and visualisation tapes etc.
HOPE – Help Overcome Panic Effects – 020 7729 9418, email hope2central@hotmail.com, http://www.healinghope.20megsfree.com – For people who suffer from panic or anxiety attacks. Groups and individual appointments. Membership fee of £10 a year provides newsletter and contact list.
International Stress Management Association: 07000 780430 – To provide information about all aspects of stress management. Provide support and run conferences and workshops, leaflets.
London Shyness Clinic: 020 7289 4317, http://www.shyness.co.uk Therapy and counselling to help overcome shyness and gain confidence.
National Phobics Society: 0870 122 2325, email nationalphobic@btconnect.com, http://www.phobics-society.org.uk – Helps all those suffering with anxiety disorders. Self help leaflets and contact lists. Self help groups, counselling, phone self help groups, email support.
No Panic: 0808 808 0545, email ceo@nopanic.org.uk, http://www.nopanic.org.uk – Helpline for anxiety disorders, panic attacks etc. Provides advice, counselling, listening, befriending and can make referrals. Local self help groups and produces leaflets, audio and video cassettes.
Northern Ireland Agoraphobia and Anxiety Society: 028 9023 5170, http://www.praxiscaregroup.org.uk (Area served NORTHERN IRELAND) Telephone support service for people experiencing agoraphobia, anxiety or panic attacks and their carers. Self help groups throughout Northern Ireland.
OCD Action: 020 7226 4000, email info@ocdaction.org.uk, http://www.ocdaction.org.uk – Information and support for Obsessive Compulsive Disorders (OCDs) and related disorders including Body Dismorphic Disorder (BDD), Skin Picking (CSP), Trichotillomania (TTM) – compulsive hair pulling.
OCD-UK: 0870 126 9506, email admin@ocduk.org, http://www.ocduk.org – Information and support relating to OCDs. Also information relating to local support groups.
SA-UK (Social Anxiety UK): email contact@social-anxiety.org.uk, http://www.social-anxiety.org.uk Volunteer led organisation, news, advice, info, meetings, chatroom, forums, support/social groups, info on cognitive behavioural therapy.
In its simplest terms social anxiety or ‘SA’ is a fear of people, of being around, having to interact with, being watched, criticized or judged negatively by other human beings. For sufferers of SA everyday tasks which most people take for granted – working, socialising, shopping, speaking on the telephone, can be a wearing ordeal marked by persistent feelings of anxiety and self consciousness.
Self Help Services (Manchester area): 0161 226 5412, http://www.selfhelpservices.org.uk, email info@selfhelpservices.org.uk – Run over 30 support groups for people with mental health problems or are in need of emotional support including groups relating to anxiety.
Stress Anxiety Depression – Confidential Helpline: 01622 717656 – Advice, information on self help strategies, relaxation, exercise, nutrition, cognitive therapy etc.
Triumph Over Phobia: 0845 6009601, http://www.triumphoverphobia.com – Telephone helpline providing support for phobias.
Why Me: 01329 312997 – Information and support to anyone suffering from anxiety and related disorders such as agoraphobia and panic attacks.
Useful websites
http://www.channel4.com/health – Information on anxiety, stress, panic attacks etc.
http://www.dailystrength.org – Online community support for anxiety, mental health, and health related conditions.
http://www.gut-reaction.freeserve.co.uk – Support group for those who have a fear of vomiting (emetophobia).
http://www.healthyplace.com – Information and support for those suffering from anxiety (American site).
http://www.nomorepanic.co.uk – Information for sufferers of panic, anxiety, phobias and ocds. Includes chat room and message boards. Also information relating to insomnia.
http://www.patient.co.uk – Self help guides under Mental Health leaflets on panic attacks, phobias,anxiety,stress, obsessional compulsive disorders, relaxation exercises.
http://www.phobic-friends.com – Online site for those with agoraphobia, depression, anxiety etc. to make online friends and support.
http://www.surgerydoor.co.uk – Anxiety for a self help guide (also in the Mental Health section information on panic, phobias, social anxiety, stress, obsessions and compulsive disorders).
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ive suffered panic attacks for 9yrs 2yrs ago they were at there worst leavin me an absolute wreck couldnt leave the house to scared,loud noises would ave me cowering in a corner ,bonfire nite with the fireworks was so distressing.My mom got in touch with a cpn to help me i was prescribed beta blockers and citalopram for a short time which personally worked for me along with breathin technics.I could write an essay on all the technics i learned but 2 very good ones is when u feel an attack comin on clench both hands while regulatin ur breathin in for 4 slow out for4 slow bring ur right fist up to ur left shoulder bring it down and do the same with ur left fist up to ur right shoulder and keep the rhythm and the same time in ur head say left right,left right etc.My cpn said that an attack will stop because ur using the same part of ur brain an attack come froms and ur stronger than an attack and push it aside,also wear an elastic band on ur wrist when an attack hits twist the band really tight it passes and it worked for me i really hope it works 4u i really feel for u i know how u feel.I know its easier said than done but dont fight the attack it passes quite quickly if u let it pass over fighting it pumps more adrenaline which makes the attack longer and more intense. all the best
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