for quite a while i've been feeling really weird when i'm walking alone in crowded areas. i don't feel claustrophibic, but i tend to get really panicky and self concious. my breathing will get deeper and my heart rate will speed up. i have no idea why this is happening. it's usually more when i'm on my own but it does happen when i'm with other people. i've been feeling slightly agoraphobic aswell, like i just feel a lot safer at home.
can this be classified as a certain condition or is it somewhat normal? Sorry to hear you're struggling with this.
Diagnosis is complicated, so you should consult a professional (e.g., therapist, psychotherapist, counselor) for a diagnosis and treatment.
For example, one type of anxiety that you *might* have (this is *not* a diagnosis. Again, you need to consult a professional and get an intake to get a diagnosis), is Panic Disorder with Agoraphobia.
The DSM-IV -- which is published by the American Psychiatric Association and is the manual therapists, psychotherapists, and counselors (who provide therapy) and psychiatrists (who usually prescribe medicine) usually rely upon for diagnostic criteria in the US -- lists the following criteria for Panic Disorder with Agoraphobia:
A. Both (1) and (2):
(1) recurrent unexpected Panic Attacks
Panic Attack = A discrete period of intense fear or discomfort, in which four (or more) of the following symptoms developed abruptly and reached a peak within 10 minutes:
(1) palpitations, pounding heart, or accelerated heart rate
(2) sweating
(3) trembling or shaking
(4) sensations of shortness of breath or smothering
(5) feeling of choking
(6) chest pain or discomfort
(7) nausea or abdominal distress
(8) feeling dizzy, unsteady, lightheaded, or faint
(9) derealization (feelings of unreality) or depersonalization (being detached from oneself)
(10) fear of losing control or going crazy
(11) fear of dying
(12) paresthesias (numbness or tingling sensations)
(13) chills or hot flushes
(2) at least one of the attacks has been followed by 1 month (or more) of one (or more) of the following:
(a) persistent concern about having additional attacks
(b) worry about the implications of the attack or its consequences (e.g., losing control, having a heart attack, "going crazy")
(c) a significant change in behavior related to the attacks
B. The presence of Agoraphobia.
C. The Panic Attacks are not due to the direct physiological effects of a substance (e.g., a drug of abuse, a medication) or a general medical condition (e.g., hyperthyroidism).
D. The Panic Attacks are not better accounted for by another mental disorder, such as Social Phobia (e.g., occurring on exposure to feared social situations), Specific Phobia (e.g., on exposure to a specific phobic situation), Obsessive-Compulsive Disorder (e.g., on exposure to dirt in someone with an obsession about contamination), Posttraumatic Stress Disorder (e.g., in response to stimuli associated with a severe stressor), or Separation Anxiety Disorder (e.g., in response to being away from home or close relatives).
There are other types of anxiety that might account for the symptoms you're experiencing. This is just one example.
Good luck. I started going through that about 7 months ago. I started letting it keep me at home & then it got to where I couldnt leave or be alone so I started making myself go out if I felt bad or not. the more you let it control you the worse it will get. Go to the DR & get some theropy & maybe some pills & dont let it beat you. Its not just going to go away on its own & the more you fight it the worse it will be. Just get out & take back control of your life. Also just keep telling your self that nothing bad has happend before when you felt like that so why would it this time. you'll be ok. I think that you have a panic attack , it is one type of the anxiety disorders , comes with heartbeat , fast breathing , tremor , fear of dieing , sweating, all which come out of blue and lasted for several minutes.
See a psychiatrist , prognosis is not bad , good luck practicwe coping skills.breathing, concentration ect. let me know if you need help kinda sounds like a panic attack..i have them every once in awhile...i carry xanax for when they happen.... It could be demophobia, but if you are proficient in the following, you will know what to do in those situations. (Phobia is addressed in section 27, at ezy build, below). View the techniques for control of panic attacks, in section 8, in my website, at ezy build, below, which I created to contain all the information that there isn't enough space for, here. Begin, on this first occasion, only, by holding your breath for 5, or 10 seconds: this will give you the confidence to realise that YOU CAN CONTROL YOUR BREATHING, but not pass out, or die (your autonomic nervous system resumes breathing, if you become unconscious). Understand panic attacks, and what triggers them, in your life (if it is unresolved anxiety, or stress, see sections 6, or 42, respectively). The paper bag method works for most people: try it.
If you are fairly suggestible, the following are reliable: http://www.hypnosisdownloads.com/
Your last alternative is psychotherapy, to address its fundamental cause: read section 1, and examine the http://1-800-therapist.com/ website, and use the locators, and phone book. I used to suffer from panic attacks, until I questioned what had changed in my life, at, or just before that time, to trigger them. For some people, this is enough. These days, I have instilled the habit of, whenever a situation occurs where panic is likely, I visualise a large, "STOP!" sign, as vividly as possible, followed by repeating to myself: "stay calm" in my mind. You could try the same method. It usually takes 30 - 40 repetitions, for most people, to establish a new habit. I also suggest that you learn, then practise the controlled breathing technique, until competent, then employ it, at the very first sign of a panic attack.
Practice one of the relaxation methods on pages 2, 11, 2c, or 2i, daily, and when needed. Also, give the EFT a good tryout, to see if it helps you. There is also a version for use in public places, (if you like, you can claim to have a headache, as you massage/lightly tap your temples, but you would then be restricted to subvocalising: saying it to yourself in your mind). Section 53, and pages 2, 2.q and 2.o at http://www.ezy-build.net.nz/~shaneris also refer: "Even though I sometimes suffer from panic attacks, I deeply and completely accept myself." Note: the controlled breathing only helps with the symptoms (as do medications/herbal remedies): you need to address the underlying cause, and this requires some form of therapy, and Cognitive Behavio(u)ral Therapy has proved effective.
Advice from a published psychiatrist on controlled breathing. (1.) Get a clock, or watch with a second timer. (2.) Practise for 5 minutes, 4 times daily, until proficient. (3.) Take a small breath in, and hold it, for 6 seconds. (4.) Think to yourself: "RELAX", just before breathing out. (5.) Try to feel a sense of releasing tension, as you breathe out. (6.) Breathe in for 3 seconds, then out, for 3 seconds. Try to make your breathing very smooth, and light, as you breathe in through your nose, and out through your mouth, or nose. (7.) For the next minute, continue to breathe in, and out, every 3 seconds. (8.) Go back to step 3, at the end of the minute, and proceed through to step 7, doing this for 5 minutes. Use this at the very first sign of a panic attack starting, or any time you feel anxious, or tense.
Because many people can't access/afford professional therapy, I include the EFT, and EMDR variant for them to try, free of charge. Cognitive Behavio(u)ral Therapy is generally available in most areas, but EMDR (see section 33) may well be worth trying, and is becoming more widespread. (The following is a variant of EMDR therapy, which has been used successfully for those people suffering from Post Traumatic Stress Disorder, insomnia, and anxiety: it is easily learned, quick to use, yet can be very effective. It is currently the subject of much study by neuroscientists, to discover how it works. Don't dismiss it, merely because it seems a little strange: give it a tryout!). Prior to using either of the methods in the above paragraph, or using it on its own, first sit comfortably, and take a deep breath.
Then, without moving your head, move your eyes from the left, to the right, and back again, taking around a second to do so (say: a thousand and one: this takes approximately a second). Repeat this procedure (without the words, although you can count, subvocally if you like) 20 times. Then close your eyes and relax. Become aware of any tension or discomfort you feel. Then open your eyes, and take another deep breath, and repeat step one, closing your eyes, and relaxing afterwards, in the same manner. Then, repeat the procedure one last time. Some people may find that this is all they need do. With experience, you may find that you can practise this in public, with your eyes closed, which greatly widens the window of opportunity for its use, and avoids attracting unwanted attention.
It may also help to minimise, or eliminate sugar, and caffeine products from your life. Xylitol, or Stevia is preferable, (health food stores) or fruit sugar (fructose, such as "Fruisana", from supermarket sugar aisles) or even a little honey, because these will reduce "sugar spikes", which later deplete you of energy. Minimise/eliminate consumption of highly processed foods, particularly grain products, such as white bread, donuts, cake, cookies/biscuits, or anything with sugar. Opt for more wholefoods, non-starchy vegetables, and fruit. |
