Panic Attacks- same time, same place

[manyclouds16]

Hi,

I was wondering if anyone had any advice please. I am having panic attacks at the same time and same place each week and it's gotten to the point where I convince myself that it's going to happen so it eventually does. It's always as soon as one of my seminar end and I really don't want to miss it but it's now the 7th week straight that the same thing has happened and I really can't face it happening again next week. I want to put a plan in place to try and stop them but I can't think of any strategies, does anyone have any suggestions please. Thanks!

 

[Cuchculan]

You answered your own question really. You expect them to happen at that time in that place. So they will always happen once you are expecting them to happen. How about if I told you they don't have to happen? Everything that is happening is all in your mind. Could you go to this same place some other day? Not the normal time. But for a shorter period of time. If you take in everything you see. Get your body and mind used to it all. Then it will become weaker. Bit like if I had a panic attack in a certain shop. I would go back to the shop for short periods of time to begin with. Building it up slowly. Extending the time I spend in that shop. What you are really feeling is just a series of bad feelings. Brought on by your own mind. It sees danger were there is no real danger at all. It is trying to protect you from unseen danger. The body is in defensive mode. Exposure is the best way forward. Keep going to the same place. Building the time up as you go along. 5 minutes to begin with. Nothing major. then 10 minutes. But go with a clear mind. Don't expect anything bad to happen. If you have an MP3 player or anything similar bring that with you. Bit of music to distract the mind.

 

[Camden]

What happens during the seminar? Are there stressful things you deal with in the course that make you feel anxious?

It might help to learn some relaxation exercises such as deep breathing, guided meditation, or simply taking a walk. College and grad. school are stressful, however there are all kinds of great resources for students experiencing anxiety troubles.

My counselor recommended these relaxation exercises to me when I was at university a few years back:

Guided Recordings

students.dartmouth.edu

Simply associating the location of your panic attacks with something pleasant will help you to relearn the cycle. It will take some time, but it is attainable. Like Cuchculan said, visit the place for short periods at other times of the day and perhaps try some relaxation exercises there. Hope this helps

 

[MATD]

Just to add, if it isn’t convenient to go back at a different time, try imagining yourself there, walk yourself thru it in your mind. You can go back as often as you like then.