AboutSally Expertise Can answer general questions about symptoms, how to cope with them, getting help, relationships with others, employment concerns, family support, personal experience with drug related treatments vs behavior techniques. How panic attacks increased my awareness of the world around me.
I can`t answer what medications would be best for you, whether you should or should not disclose your illness to others, substitutions for seeing a physician or other medical advice that should come only from a professional.
Experience I have had panic disorder/attacks for 20 years, the first 8 were spent in an agonizing search for a diagnosis and eventually cost me a career of 20 years. I can relate well to any employment or socialization problems caused by PD. Over the years I have developed many ways to cope with PD on a daily basis but also know that nothing will substitue for professional help. I have done a lot of research on the disease including past and future medications, genetic tendancies (I now believe my mother suffered from PD) and personal self-esteem issues. On the "flip" side-learning to cope with panic disorder/ attacks actually increased my awareness and sensitivity to others and the world around me.
Question I was wondering if you could give me some information on how to deal with panic attacks while driving.I experienced my first attack last April while driving to North Carolina from Georgia.I was driving on the highway and my heart started beating fast and I began to sweat and the cars in front of me seemed to be coming at me. I was also shaking and felt an ugent need to pull over. This went on for about an 30 minutes and I just kept pulling over and finally I took 1/2 a Zanax and with in 30 minutes it had passed and I was ok.On the way home I took a pill and hour before I left and had no issues at all.I went last week to the N.Georgia mountains which is about 1 1/2 hours with about 25 miles of expressway and even after taking a pill before I also experienced another attack again . I am now terrified to drive on the freeway or even mountainous roads. I am terrified of driving over a bridge don't even go there. On the way to N. Carolina I panicked driving over a bridge and almost hit the car next to me.Keep in mind that I am also afraid to go over a bridge when I am a passenger as well.I am frustrated because of how it limits my traveling and am ashamed to admit to anyone that I have this problem.I have tried talking and soemtimes that helps and breathing but it is so physical I can't seem to get it under control.I have no idea why this started happening or why since it had never happened before while driving. I had experienced it while on a high escalator or driving as a passenger up a mountain but never while driving.I would appreciate any help as to what I need to do to control these attacks. Thank you.
Edie T.
Answer Hello Edie and thank you for your inquiry. It is, indeed, frustrating to have these attacks when driving or traveling. I experienced them for a period of time as well. The best thing to do is see your doctor or a psychiatrist experienced in dealing with panic attacks. I was given an anti-anxiety medication to take the edge off - to take once a day, not just when feelings of panic appeared. Then I started a support group. For the first few times, my husband had to drive me to the meetings but later I began driving myself. Sometimes it took 1/2 hour to drive 3 miles, but it helped. Then you start branching out always with someone in the car - over that bridge, on the highway, etc. It helped me to go through the situation in my head before I left home. Practice some deep breathing exercises like the one I am listing below. Hopefully you will become so adept at them you can cut the panic off before it takes hold.
An Exercise in Proper Breathing
Proper breathing is an underestimated, but critical building block of good health. Slow, deep breathing gets rid of carbon dioxide waste and takes plenty of clean, fresh oxygen to your brain and muscles. More blood cells get the new, oxygen-rich air instead of the same old stale stuff. Experts estimate that proper breathing helps your body eliminate toxins 15 times faster than poor, shallow breathing. You'll not only be healthier, but you'll be able to perform better (mentally and physically) and, of course, be less stressed and more relaxed.
Here's an exercise that will help you get the full benefits of good breathing. The techniques in this exercise are ones you should try to develop in your normal breathing, and that could take practice. Try to take about 10 minutes, but it can happen in five by cutting the time for each step in half. Most of it can be done anywhere you need to relax or clear your head:
1. Get Ready (2 minutes) Make the room dark, or at least darker. Lie down flat on your back, or sit against a wall. Use a pillow for comfort. Make sure no part of your body is strained or supporting weight. Close your eyes. Just pay attention to your breathing for a minute or two. Don't try to change it, just notice how it feels. Imagine the fresh blood flowing through your body. Listen to your surroundings.
2. Stage I (2 minutes) Practice breathing in and out of your nose. Exhaling through the mouth is okay for quick relaxation, but for normal breathing, in and out the nose is best. Take long breaths, not deep breaths. Try not to force it, you shouldn't hear your breath coming in or out. You're drawing slow breaths, not gulping it or blowing it out. Feel the rhythm of your breathing.
3. Stage II (3 minutes) Good breathing is done through the lower torso, rather than the upper torso. Each breath should expand your belly, your lower back and ribs. Relax your shoulders and try not to breathe with your chest. Put your hands on your stomach and feel them rise and fall. If it's not working, push down gently with your hands for a few breaths and let go. Your stomach should start to move more freely. Relax your face, your neck, your cheeks, your jaw, your temples, even your tongue.
4. Stage III (3 minutes) Feel the good air entering your lungs and feel the stale air leaving your body. "In with the good, out with the bad" is definitely true here. Make your exhale as long as your inhale to make sure all the bad air is gone. Remember, long slow breaths. Most people take 12-16 breaths per minute. Ideally, it should be 8-10. Now try to make your exhale a little longer than your inhale for a while. Pause after your exhale without taking a breath. Focus on the stillness and on not forcing an inhale. Your body will breathe when it needs to.
5. Wake Up!!!
Once you are practiced with the basics, you can do a shortened version of this when you find yourself in stress. (Don't close your eyes while driving, LOL). Also think about getting a peaceful tape to play while you are driving. Something pleasant. Several other tricks I learned was always have some mints and water in the car. Wet wipes help too.
I don't think anyone knows why panic strikes in so many ways, but it is definitely a misfiring of adrenalin causing neurotransmitters that tell us to fear or run when there is no cause. Anti-anxiety medication seems to help but it does take awhile to work 4-6 weeks. You can overcome it with the proper help and medication, if necessary. But the main thing is not to let it get you down. The internet is full of forums and ideas and you might find something else that will help but beware of alternative therapies i.e. drugs that have not been approved as a therapy. Some can make the panic worse. Good luck and I hope this has helped.
