Panic attacks and anxiety

:flowerforyou: Once you have ruled out any potential heart and health problems then you'll be given the okay to carry on with your exercise...as I'm guessing you have?

You should then know that any symptoms arising are due to anxiety rather than any underlying problems. Exercise can alleviate symptoms of anxiety and stress and may therefore benefit your mental health...

Good Luck :flowerforyou:

I love exercising. It has really helped me to control my axiety and panic attacks.

I sure do (on occasion).

Breath through it, and focus on something that doesn't stress ya out. You can most likely push through any attack you have.

Your post sounds like it was written by me! I was on Lexapro for a while after being diagnosed with GAD but went off of it because the possible side effects gave me more anxiety than I was having without it! The best advice I can give you is to just start exercising. Start slow to calm your nerves. Walk and a slow/moderate pace and just enjoy it. Or Roller blade or bike do whatever you enjoy to start yourself off. Once I really got into it my anxiety and panic attacks almost completely disappeared! I still have some problems with it every once in a while but when I do I just get to the gym or go outside and workout. Calms me down and gets rid of my anxiety. Good Luck and feel free to add me if you want! :flowerforyou:

I was having the same issue as you! I was afraid to exercise in fear that when I elevated my heart rate...it would trigger a panic attack (common anxiety symptom). I ruled out any heart condition by having a stress test and having the 24 hour holter examine done. I would start with ruling out any major health issues (as others have suggested). Then just start walking at a brisk pace around your neighborhood with friends/family members that you feel comfortable with. Trust me...after a few days...you will get over the fear and anxiety and the excerise will actually help to control the anxiety that you experience. GOOD LUCK!

I've had this problem for about 10 years. I put my HRM on before I drive to were I walk/climb stairs and by the time I get there I'm usually light headed and my heart is pounding away at about 80% my max hr. I put headphones in and stare at the ground if there are people there. After a few minutes I get sucked into my own little world and it doesn't bother me anymore.

Trying to relax through a panic attack has never worked for me. If my heart starts racing I need to do something physical and fast. Something that will make the racing heart make sense. It's the opposite of what I've been told to do but it's the only way I can make it through.

I tell myself that it's just a panic attack and I won't let it get the best of me.

I am just trying to get over "that feeling" when your heart rate gets
up and all you can think about is a panci attack, because that is
how it makes you feel. But I have learned that when you "recognize"
it's a panic attack and NOT a heart attack or anything else. It goes away.
Someone told me to recognize it is JUST that....think positive thoughts
and know that you are safe. Sounds easy, but it's just a learning process.
Good Luck!

I suffer from them daily. I try to limit caffeine and stay away from known triggers. Try another medication and make sure you attend therapy regularly.

I agree with everyone above... recognize your limits and symptoms, and if you start to feel faint or lightheaded, there's nothing wrong with going into the changeroom and taking a breather until you relax. Nobody will judge you.

Another thing that I have found to be HUGE for me in these kind of panic attacks (the ones triggered by an elevated heart rate), is changing my diet.

1. I have (painfully) cut out ALL caffeine and stimulants, and it has a made a huge difference. I cut coffee years ago because of my migraines, but I was still drinking tea and cola... I have recently cut those out too, because I was starting to notice a correlation, and it has *really* helped.

2. Protein... make sure you're eating enough protein, before you work out especially. I find the first thing to make my heart rate spike and trigger anxiety is low blood sugar. This is true throughout the day (eating more protein has been keeping me on a more even keel and stopping that "stressed and rushed" feeling that I thought was just from work deadlines), but is especially important when you're working out.

You are definitely not alone! There's nothing wrong with starting slow and working your way up. Start with some easy walking, and when you feel comfortable, throw in a little more intensity... increase gradually and you will not get that crazy spike that will freak you out.

(edited by me to add the following)

ALSO! Almost forgot...

Anyone who has anxiety and hasn't tried Bach's Rescue Remedy should run out and get some. It is a homeopathic remedy - comes in drops or lozenges - and it really helps. It's not going to stop a full-blown panic attack in mid-stride, but I take it when I start to feel even the slightest bit anxious, or in situations where I know I often have anxiety, and it almost always helps me calm down before it escalates. Try it. You won't regret it. The directions recommend taking it in water, but I find it easier to just drop a few drops right on my tongue. The great thing about it is that you don't feel any actual effects from the remedy itself (which is one of my anxiety triggers - anything altering my body functions). Who knows, maybe it's psychosomatic/not actually doing anything, but if it tricks me into thinking its working, then that's all I need anyways!

I had the same problem earlier this month in fact, except I had the nervous feeling and shortness of breath associated with anxiety. They put me on Fluoxetine (prozac) and my problems had since diminished.... Working out DOES help alleviate the symptoms of anxiety... so don't be afraid to work right through them. If you focus on what you're doing, your anxiety will take a back seat during your workouts.. .and who knows, hopefully it would actually diminish all together.

I know its a pain, and scary to go through anxiety issues.. it runs in my family unfortunately so I think I'm doomed, but its something you have to learn to work through, and don't let it stop you from living your daily life.

best of luck to you.

Another thing nutrition wise that can make quite a difference is magnesium. Do you know how much magnesium you get? Magnesium is very important for being able to relax and calm down, etc.

It's good to see that you found some things that relieve your GAD, but in my experience the best treatment for it is cognitive behavioral therapy. The next time you have a panic attack (though I hope there isn't a next time...) try a CBT technique called "The 20 second countdown". It was very helpful to me when I needed it. You can find it here:

http://www.natural-alternative-therapies.com/how-to-stop-a-panic-attack/

Exercise helps with my anxiety and depression a lot. Personally, I've never had issues with freaking out during exercising because of increased heart rate, I have freaked out a few times during a workout, but that wasn't because of the workout itself, just other stuff I had going on. My thinking would be to try working out either alone at home if you can, or at the gym during a quiet time of day, that way if something does go wrong, at least there aren't people around to make it worse. Good luck to you!