Panic attack?

[gemmastatt]

I'm new to this forum. I was recently diagnosed with anxiety, although I have felt this way for a couple of years now. I know the basic signs of a panic attack but I also have another symptom and was wondering if anyone else out there could relate to it as it is quite scary and I may feel a sense of relief knowing I am not the only one.

I have a sensation in the bottom of my back like a dull ache which slowly makes its way to the top if my back and then all of a sudden the pain is terrible, like a crushing feeling which radiates through to my chest too, it has only happened 5 times in the last year but it is terrifying and I find myself dreading it coming on everyday.

Is there anyone out there who has this? Thanks

[johnmawson]

You are definitely not the only one!
I've gone through 18 years of anxiety, and at one point for 2-3 months had 3-4+ panic attacks per day.

What you're describing is very similar to what I went through.
My panic attacks started with feeling surges of chemicals rushing through me, which turns out it was actually adrenaline.
And then my vision becomes tunneled, and every sense around me becomes so finite that I can hear everything SUPER loud.
Then it's almost like a lapse in time, where things go fast, then slow.
Then the physical symptoms like you said come along. Then the very shallow breathing, and it would leave me curled up in a ball.
All lasting like you said for about 5 minutes.

I've beat my anxiety now. I wrote a free book about how, with all the techniques and info (check my profile and the website link where you can download the free book is at, if you're interested)

But the best technique to stop an anxiety attack for me personally is one I call melt like butter

Here it is


Melt Like Butter

Melt like butter is my variation on a common relaxation technique, used to control your physical sensations and feelings, which when you put your body in a complete state of relaxation, makes it virtually impossible for your mind to worry.

When to apply?

o Should be practiced daily!
o During an anxiety attack, period of worry or dread
o After a period of anxiety.
o Before going to sleep
o When you can’t sleep

Where to apply?

This technique works best when you are lying down in bed. However you can easily apply this technique any place, at any time!

How to apply:

*Each time your tense your muscle or body part, hold your breath, when you release your tension, breath out with a deep sigh.

1. Rate yourself from 1-100 1-being tense, 100-feeling like melted butter.
2. Set a goal you wish to achieve by the end of this exercise. On the scale of 1-100
3. Get comfortable.
4. Start by clenching your toes for a count of three
5. Then release your toes, letting go of all tension trying to make your toes resemble melting butter. Completely and utterly relaxed and free from any tension
6. Repeat this step a second and third time.
7. Stretch your feet trying to point them upwards
8. Release this stretch, letting go of all tension as the same above
9. Repeat this step a second and third time.
10. Now your flex your calf muscles
11. Release the tension
12. Repeat this step a second and third time.
13. Repeat the tension, release and repeat for the following body parts in this order. Tensing as hard as you can, before releasing trying to feel like melting butter.
14. Quadriceps
15. Gluteus Maximus (your butt)
16. Abdominal region
17. Hands
18. Forearms
19. Biceps
20. Chest
21. Shoulders
22. Neck
23. Jaw
24. Scrunch your face up
25. Raise your eyebrows
26. Full body all at once
27. Once you have gone through all of these body parts, tensing, relaxing and repeating a second and third time, rate yourself again on the scale of 1-100.
28. Repeat all of the above until you have reached your desired target.

*This technique can be applied with and without your eyes being opened, however it is advisable you do not operate a motor vehicle or heavy machinery after or during applying these techniques, as they can and may cause drowsiness.

Why this works?

By tensing the body part, you learn what total tension feels like. This makes releasing all tension on the release of grip an easy thing to do, while repeating this two or three times increases the extent of the release of tension, helping you become more and more relaxed.
Research has proven numerable times, that it is virtually impossible for your body to be anxious when your body at easy. When you change your physiology, you change your psychology.

[gemmastatt]

Thank you for your reply. I will try that technique before bed tonight. It's so scary though because I can feel it niggling in my back as if its going to come back any minute and that is what causes my anxiety. I just want to beat it as I am a married mother of 2 at 23 and I want to be able to feel normal not just for myself but for my children. I'm glad I'm not the only one that has felt like this it is a slight relief

[Chiliphil1]

Sounds like standard tension. Very common, very normal.

Tension in your lower back is common with anxiety, as well as sitting for long periods possibly at work?

Anyhow, you feel the tension and you worry, your mind then perceives the tension moving up, and especially when you fear it. Your mind controls every muscle and nerve in your body, so when you start thinking of tension moving up your back, you mind can make that happen.

This is really the root of all anxiety problems, we feel a sensation then our minds are convinced that it's real and then the minds creates it, this is the vicious cycle that keeps so many locked into anxiety for so long.

The previous poster is correct, progressive muscle relaxation which is what he is suggesting is the best way to relieve the tension, that combined with learning to relax your mind (best with meditation) and a few panic reduction techniques such as deep breathing, and learning to be passive with the anxiety and not let it control you.

It is a long road to the cure, but you can do it. This Site is great and has many resources to help you.

[johnmawson]

Sounds like standard tension. Very common, very normal.

Tension in your lower back is common with anxiety, as well as sitting for long periods possibly at work?

Anyhow, you feel the tension and you worry, your mind then perceives the tension moving up, and especially when you fear it. Your mind controls every muscle and nerve in your body, so when you start thinking of tension moving up your back, you mind can make that happen.

This is really the root of all anxiety problems, we feel a sensation then our minds are convinced that it's real and then the minds creates it, this is the vicious cycle that keeps so many locked into anxiety for so long.


He is correct. "Whatever the body goes, the mind follows" And the inverse is just as true, so it is a vicious cycle.

I've been informed by a chiropractic friend of mine, that one incredible thing you can do for meditation, anxiety and relaxation; Is Tai-Chi.
It's basically standing, wakeful meditation... You meditate through movements.
If you can find the time and a place, it would be something I highly recommend trying out.
*Also yoga is a very close and honorable second to tai-chi.