JD wish I had some useful tips to give, but I don't. As someone who has lived with intense fear most of my life about the only things I do which get me through the times when it threatens to take me over is to grit my teeth and just weather it. More recently I've made a strong connection between fear and anger, and find that when I'm starting to feel threatened by my fear (which takes a paranoid form) I start looking for something that has made me angry and if I can connect to that flash or feeling of anger, then the fear recedes. Neither is an ideal coping method, but they've helped me get through some very bad times.

Hope you're ok JD, you've been going through a hell of a lot lately - sending you some big cyberhugs (((((((( JaneDoe))))))))

LL

Good question Jane.

For me, the first thing I have to do is sit down, preferably on something soft-ish (my microsuede sofa works well) as I find if I can fiddle with something with one hand, it helps. I have leftover scraps of the cuddle-fleece from a blanket I made a few weeks ago, and I'm thinking I'll leave a scrap in my car and in my purse, so I have one with me always.

I also like cold - a cold compress on my neck helps bring me back to reality.

Laying down and counting my breathing helps me too - heck, just sitting down and counting my breathing helps. I count "Inhale, exhale, one. Inhale, exhale, two. Inhale, exhale, three" and so on. If I lose count, I just start over.

They are the only things that have gotten me through the overwhelming anxiety attacks over the last few weeks, and with the really big one I had a few weeks ago, none of them worked, so I'm looking forward to reading others' responses, too.

(((Jane)))

Janedoe- this is my struggle every day! I hear where you are coming from...
Something that has helped me a huge amount is yoga- especially Life Force Yoga. I don't know if I can post links here, but if you check youtube there are some video clips where you can try it. It is specifically targeted to help people with anxiety and depression... it took me awhile to get into it because I am not a yoga person, but I really love it.
There are a couple different breathing techniques that have really, really helped with my panic attacks when nothing else will. Maybe you have already tried them... but one is called breath retention where you inhale deeply, hold your breath for a couple of seconds, exhale all the way, hold your breath and then continue. For some reason, this is one of the only deep breathing exercises I like- I think because you hold your breath it feels like you have a little more control over it.
Other things that help me with anxiety and panic in the actual moment are tensing different muscles and then relaxing them or grounding by feeling something soft like the sleeve of my jacket or something. I am really working to learn more techniques so hopefully other people have some good suggestions for you!

I have used meditation and guided imagery to help with my anxiety. I often listen to guided imagery on my mp3 player and find it can help me - particularly the breathing exercises.

For me,if it's anxiety that comes unexpectedly, I try to "still" my system. I use a technique my Yoga teacher taught me. I place one hand on my stomach, and the other hand on my chest over where my heart area. I breathe into my stomach until I can feel it inflate with my breath. It really helps me settle. There is something about having your hand on your heart that seems to calm it down. I guess it's kind of like when a child is really upset and you put your hand on their back. Feeling your own boundaries, "where you end and the world begins" is really comforting I think. I like this technique because you can use it almost anywhere. It definitely works for me so it might be worth giving it a try!

If I am going somewhere that I know will trigger anxiety, I take some rescue remedy beforehand. I also carry the bottle in my hand as the calming effects continue through holding the bottle.

I'm sorry you are dealing with anxiety. it's so debilitating.